I made this refreshing salad for the 4th of July and it was a big hit! This salad isn’t just beautifully patriotic looking, it is also super healthy and full of cancer-fighting compounds. Did you know that in addition to being an excellent source of vitamin A and C, watermelon is also rich in the phytochemical lycopene? Phytochemicals are naturally occurring plant chemicals that provide plants with their color, smell and flavor.
Lycopene is the carotenoid found in watermelon that is responsible for it’s beautiful rich red color. And while most people may think of tomatoes when they hear the word lycopene, watermelon actually contains more than tomatoes with about 15-20 mg of lycopene per every two cup serving. Yay watermelon! Watermelon isn’t the only star of this salad though. The blueberries also lend a healthy helping hand as they are rich in fiber, vitamins and several antioxidants. In addition, they contain phytochemicals called anthocyanins, which give these berries their vibrant blue color.
What’s also so great about this fruit salad is that since the lycopene in watermelon is fat-soluble, the addition of the olive oil helps to improve it’s absorption since it contains lots of healthy fats. Healthy AND delicious!
8 cups (about 1/4 of a medium sized watermelon) seedless watermelon, chopped into ~1 inch cubes
1 cup crumbled feta cheese
2 cups fresh blueberries
1/4 cup fresh mint leaves, thinly sliced
4 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1/2 teaspoon salt
-In a large bowl, whisk together olive oil, balsamic vinegar and salt.
-Add the watermelon cubes, blueberries, mint and feta cheese to the bowl and gently toss to coat.
-Garnish with additional mint leaves