As you may know, I love watermelon! To me, there is nothing better on a hot summer day than ruby red, juicy watermelon that’s also brimming with nutrients. Although summer isn’t here just yet (in fact it feels more like fall in rainy NY this week), I couldn’t pass up the chance to make my watermelon salsa for the fish tacos I shared yesterday. The salsa is super easy to make, full of flavor, and low in calories. It’s great served with whole grain tortilla chips, fish, or simply by itself (that’s how good it is!).
Serves: 6; Serving Size: 1/2 cup
- 3 cups finely diced seedless watermelon
- 1 to 2 jalapeno peppers, seeded and minced (if you want to add some spice, use some of the seeds)
- 1/4 cup chopped cilantro
- 1/4 cup minced red onion
- 1/4 cup fresh lime juice
- Kosher salt, to taste
- In a medium bowl, combine the watermelon, jalapeno peppers, cilantro, onion, and lime juice. Season with salt and stir everything together.
- Serve immediately or chill for at least an hour.
Nutrition Information (per serving): 29 calories, 7 g carbohydrate, 1 g fiber, 1 g protein, 0 g fat, 0 g cholesterol, 98 mg sodium
What kind of salsa do you like?
I love watermelon. Ever since I was a little kid it has been one of my favorite fruits. For me, summertime is not complete without a good dose of watermelon – and this summer I am definitely getting mine!
Watermelon grows in many shapes and sizes – and baby watermelons are becoming extremely popular. When I was in Israel, we drove by many watermelon fields. Here you can see a watermelon ready for harvest:
Nutritionally, watermelon is a star. Since it is more than 90% water, it’s low in calories, which means you can eat a lot without worrying about your weight! More importantly, watermelon is a great source of some important antioxidants: vitamin C, beta-carotene, and lycopene – all of which help protect the heart, prevent inflammation, and reduce the risk of cancer.
Nutrition Facts for 1 cup of watermelon: 46 calories, 1 g protein, 0 g fat, 11 g carbohydrate, 1 g fiber
Another great thing about watermelon is that there are so many ways to enjoy it. Here are just a few ideas:
- Watermelon, tomato, feta, and basil salad — or skewers (like these seasonal skewers I made last summer)
- Watermelon salsa — watermelon, cilantro, red onion, and lime juice (recipe to come! You can read about it in last week’s guest post by my husband Andy)
- Watermelon sorbet – so easy and refreshing!
- Watermelon box ceviche — I had this delicious dish in Israel. A fish ceviche was put in a watermelon box and topped with feta. It was amazing!
- Watermelon drinks — watermelon juice or watermelon cucumber coolers are delish!
- By itself! Here is what a serving of watermelon was at the King David Hotel in Israel (while I love watermelon, that’s a lot for anyone to eat alone!!)
How do you enjoy watermelon?
Hopefully yesterday’s post, Nutritioulicious Cocktail Parties, got you in the mood to do some cooking or throw a party yourself! As I mentioned, it’s important to have a variety of hors d’oeuvres to serve in order to give your guests nutritional balance. And to make these nutritional bites delicious, it’s great to use seasonal ingredients when possible. Luckily, summer is a great season to throw a party! There is so much fresh, flavorful produce around, and it can really inspire you to make unique pairings, like these Watermelon-Feta-Tomato Skwers with Aged Balsamic.
I’ll never forget the first time I had watermelon, tomatoes, feta cheese, and balsamic vinegar combined. It was at a NY City restaurant week lunch about 5 years ago, and it caught my eye right away because I love watermelon. The flavor combination was incredible. I decided to recreate this experience with bite sized hors d’oeuvres for the party using our CSA cherry tomatoes and basil.
These skewers are very simple to make, as you can see below. I have not included amounts for the ingredients because it all depends on how many people you are having over. You can get a general sense of size from the picture above.
- Watermelon, diced
- Feta cheese, cut into cubes
- Cherry tomatoes, halved
- Basil, torn into small pieces
- Aged balsamic vinegar
- Using sturdy toothpicks or half a kebab, skewer watermelon, feta, tomato halves, and basil.
- Once all the skewers are made and plated, drizzle aged balsamic on top and serve.
Once again, this is a light and refreshing addition to the menu, that provides your guests with balanced nutrition: protein and healthy fat from the feta, and vitamins and minerals from the watermelon, tomatoes, and basil.
What’s your favorite seasonal hors d’oeuvres or appetizer?