Watermelon and Feta Salad
In this salad, the salty tang of creamy feta cheese contrasts with pieces of sweet watermelon and juicy golden nectarines. A mix of arugula, endive and leaf lettuce adds a slightly peppery taste, while the toasted pumpkin seeds give it a nice crunch.
Salad
1 small watermelon (about 1 lb/500 g)
2 large nectarines or peaches
6 cups (1.5 L) mixed salad greens, including arugula, endive, and leaf lettuce
1 cup (250 mL) crumbled feta cheese
2 tbsp (25 mL) toasted pumpkin seeds or sunflower seeds
Lemon Dressing
3 tbsp (45 mL) olive oil
2 tbsp (25 mL) fresh lemon juice
1⁄4 tsp (1 mL) salt
1⁄4 tsp (1 mL) freshly ground black pepper
• The golden nectarines and peaches contain the antioxidant beta carotene, which the body converts into vitamin A. Watermelon contains a fair amount of vitamin C.
• Feta cheese is relatively high in sodium. In fact, it actually contains more than twice as much sodium as found in the same quantity of cheddar cheese. To reduce the salt, soak the feta in milk for 30 minutes. Then rinse the cheese in a strainer under running water and pat dry on paper towels.
• Sunflower seeds are a good source of vitamin E, which helps to maintain red blood cells and muscle tissue.
- First, make the dressing. Place the oil, lemon juice, salt and pepper into a 2-cup (500-mL) jar or container with a tight-fitting lid. Cover and shake until well blended.
- Using a serrated knife, cut the watermelon into bite-sized chunks, discarding the rind and all of the seeds. Toss into a large salad bowl.
- Cut the nectarines in half (do not peel) and pit them. Place the nectarines on a cutting board, cut side down, and cut lengthwise into thin slices; toss with the watermelon chunks. Tear the salad greens into bite-sized pieces and add to the fruit. Toss to mix.
- Crumble the feta cheese over the salad. Sprinkle the seeds over the top and drizzle with the lemon dressing; serve.
Tip: To serve the salad later, prepare the salad through Step 2, cover with plastic wrap, and refrigerate. Proceed with Steps 3 and 4 right before serving.
preparation time 20 minutes
makes 4 main-dish servings
Each serving provides calories 198, calories from fat 135, fat 15 g, saturated fat 5 g, cholesterol 22 mg, carbohydrate 13 g, fibre 2 g, sugars 9 g, protein 6 g
Choices per serving: Carbohydrate 1/2, Meat & Alternatives 1, Fat 2 1/2
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
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