Simple Summer Salad: Watermelon Salad

Watermelon SaladHow do you make a day trip more memorable? Bookend it with delicious meals! That’s what  my daughter and I did last Thursday on our trip to Pinehurst as spectators at the  Women’s USGA Open.  We spent about four hours following some of our favorite female pros on a dry course number two, in  typical ninety plus degree  North Carolina weather. Before heading home,  I wanted  something cold and refreshing and it  wasn’t hard  was easy to convince my daughter to stop to refuel before the two hour drive home. Today’s post is a copycat version of the thirst-quenching watermelon salad I had with my dinner.Watermelon Salad

This salad was fairly simple to recreate, and I aimed to repeat the bitter, salty, and sweet elements. The result is a cold and energizing  salad bursting with nutrients including    vitamin A, vitamin C,  calcium and iron. Remember that fruits and vegetables are not only nutrient rich, they are cool and refreshing in the summer heat and can help you to  rehydrate!
Watermelon Salad

Watermelon Salad

Serves 4     adjust servings


  • 2 cups torn romaine leaves
  • 2 cups spring mix and baby spinach
  • 2 Tablespoons fresh mint, chopped
  • 1 small cucumber, thinly sliced
  • 1 cup seedless watermelon, cubed
  • 1/2 cup low fat feta cheese
  • 2 Tablespoons olive oil
  • 2 Tablespoons lime juice
  • 2 Tablespoons roasted sunflower seeds
  • salt and pepper to taste


  1. 1. In a large bowl or platter, place romaine, spring mix and baby spinach. Toss in mint and sliced cucumber.
  2. 2. Top with feta cheese and cubed watermelon.
  3. 3. Mix together olive oil and lime juice. Pour over salad. Season with salt and pepper to taste. Top with sunflower seeds.


Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 163kcal Calories from fat 117
% Daily Value
Total Fat 13g 20%
Saturated Fat 4g 20%
Cholesterol 17mg 6%
Sodium 377mg 16%
Carbohydrate 9g 3%
Dietary Fiber 2g 8%
Sugars 4g
Protein 5g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
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