Fit Fare

In California, we’re fortunate enough to occasionally find out of season fruits during the otherwise dreary (fruit wise) winter months, and thanks to the popular Trader Joe’s and Safeway grocery store chains, selections often includes watermelon, pre-sliced and packed in a tub and ready to eat.

Most melons, but particularly watermelon, are a dieter’s friend, and particularly for the post-operative weight loss surgery community. With a protein heavy diet, sometimes something as simple as a piece of fruit can be a treat, but we have trouble digesting high sugar varieties (oranges; orange juice). In addition, we are always in need of extra fluid. Watermelon is a great solution. It is both a low sugar fruit and with its high water level of 92%, more than any other fruit, it helps hydrate the body.

“A one-cup serving of watermelon will provide around 48 calories. Watermelon is an excellent source of vitamin C and vitamin A, with one serving containing 14.59 mg of vitamin C and 556.32 IU of vitamin A. Watermelon also provides significant amounts of vitamin B6 and vitamin B1, as well as the minerals potassium and magnesium. Pink watermelon is also a source of the potent carotenoid antioxidant, lycopene.” Wikipedia

How far East Trader Joe’s and Safeway trucks its watermelon, I don’t know, but if you are lucky enough to find a tub of watermelon, try this delicious and very low calorie salad, which comes together in just minutes. It would work well with other melons, such as honeydew, as well.

WATERMELON FETA MINT SALAD

Step 1:
From a wedge or slice of watermelon, cut a rectangular piece as shown. If using melon from a tub from the grocery store, no trimming is necessary — simply cut length as desired.

Step 2:
With a melon baller or rounded measuring spoon, scoop out a well in the melon piece.

Step 3:
Fill the well with crumbled feta and mint. You may wish to briefly crush the mint leaves to release more aroma. Finish with a grind of pepper of desired, as well as a sprinkling of course sea salt. No dressing is necessary, but a quick spritz of balsamic or other light vinaigrette would work beautifully as well.

Experiment with your fruit, herbs, and presentation. Pears are in season — consider serving a pear half with crumbled bleu cheese and a garnish of your favorite herb, as well.

Idea and photographs courtesy of Kiteless. Thank you!