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


Ingredients

  • 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

Instructions

  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.

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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

Field Greens, Asparagus, Eggs, & Sunflower Seed Salad

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When I think about sunflowers four thoughts enter my mind: Summer. Cottage Gardens. Showy Flowers. Bird Magnet. Yet this iconic symbol of summer is much more, it’s the  source of a mild, nutty, health promoting snack: sunflower seeds. In today’s post I am spreading these seeds in a salad of field greens in response to June’s  Recipe Redux challenge: Sowing Seasonal Seeds.

Sunflower seeds are small but mighty. Packed with healthy monounsaturated and polyunsaturated fats, they may help lower your cardiovascular risk and blood pressure. They are a source of protein and fiber which aids in weight control by filling you up. Some of their key nutrients  include: vitamin E, pantothenic acid, folate,  niacin and riboflavin. Like nuts and other seeds, they contain plant phytochemicals – substances important in the treatment and prevention of many diseases including cardiovascular disease and cancer. Because they are calorie dense,  remember to snack on small portions of raw or salt-free  roasted sunflower seeds (one handful) or add by the tablespoon to cereals, salads, baked goods, and trail mixes.

My green salad topped with grilled asparagus and hard boiled eggs is nutritious in its own right. But sprinkled with sunflower seeds maximizes its flavor, texture and nutritional profile.

I hope you are inspired to try my summer salad with sunflower seeds. For a casual summer meal, my suggestion is to serve it with blackened tuna and herbed quinoa. Please check out the links at the bottom of my post for more creative recipes using seeds.

What are your favorite seeds and how do you enjoy them?

Field Greens, Asparagus, Eggs, & Sunflower Seed Salad

Prep Time 10 Cook Time 7 min Total Time 7 mins
Serves (serves 4)     adjust servings

Ingredients

(serves 4)

for the salad

  • 2 cups mesclun
  • 1 pound asparagus, washed and trimmed
  • 2 hard cooked eggs, halved
  • 2 Tablespoons raw sunflower seeds
  • 1 teaspoon canola oil
  • ground pepper, to taste

for the dressing

  • 3 Tablespoons olive oil
  • 1 Tablespoon pear infused white balsamic vinegar
  • 1/4 teaspoon salt
  • 1/2 teaspoon Dijon mustard
  • 1 teaspoon honey

Instructions

  1. 1. Preheat grill.
  2. 2. Lightly coat asparagus spears with canola oil. (A mister works especially good for this.) Sprinkle with sea salt.
  3. 3.Grill asparagus for approximately 5 minutes. During grilling, roll spears 1/4 turn every minute to ensure even cooking.
  4. 4. Remove from grill and set aside.
  5. Add ingredients for dressing together in a small bowl or measuring cup. Set aside.
  6. In a large bowl add mesclun. Stir salad dressing to combine and pour over greens. Toss well. Top greens with grilled asparagus and hard cooked eggs. Sprinkle with sunflower seeds and freshly ground pepper.

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Nutrition Facts
Serving Size
Amount Per Serving As Served
Calories 192kcal Calories from fat 142
% Daily Value
Total Fat 16g 25%
Saturated Fat 2g 10%
Transfat 0g
Cholesterol 75mg 25%
Sodium 186mg 8%
Carbohydrate 9g 3%
Dietary Fiber 3g 12%
Sugars 5g
Protein 6g

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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