Savor the Summer with Your New Go-To: Watermelon Feta Salad
We’re on a mission to make nourishment part of everyone’s cancer care. Restoring appetites is an essential part of our work and we believe it starts with a good meal. This salad is the summer go-to salad for our founder and Oncology Dietitian, Hannah Manella. Whether it's a light lunch or a side dish at your next BBQ, it's truly one in a melon! 🍉
A big thank you to Hannah Manella, an Oncology Dietitian and Clinical Exercise Physiologist at the Robert H. Lurie Comprehensive Cancer Center of Northwestern University, for sharing this amazing Watermelon Feta Salad during our Savor the Summer livestream.
It may be August, but there's still plenty of summer to savor! And summer means delicious summer foods! If you’re searching for a refreshing summer recipe but are short on time, let us take that worry off your plate with this Watermelon Feta Salad!
This easy summer meal doesn’t take much time or effort to prepare, so you can spend less time in the kitchen and more time savoring summer moments! Plus, it's loaded with hydrating ingredients and bursts with flavor, making it perfect for those hot summer days.
🎥 Want to watch the video version? You’ll not only get to see Hannah make this delicious Watermelon Feta Salad, but you’ll get to hear from one of our patients, and Michelin-starred Chef Don Young!
Let's dive into the recipe and some tips for a nourishing and hydrating summer for all!
Watermelon Feta Salad: The Perfect Summer Salad Recipe
Prep Time: 10 minutes | Serves: 4
Ingredients:
These are the suggested amounts of the ingredients, but feel free to adjust based on your preferences.
4 cups fresh watermelon, cubed
2 cups arugula
1 cup feta cheese, crumbled
1/4 cup fresh mint leaves, chopped
3 tablespoons balsamic vinegar
1 tablespoon Dijon mustard
1 tablespoon honey
Instructions:
Prepare the Watermelon: Start by cubing fresh watermelon. This juicy fruit is not only hydrating but also rich in natural sugars and electrolytes, making it a great choice for cancer patients and anyone looking to stay refreshed.
Assemble the Salad: In a large bowl, combine the watermelon cubes with arugula, crumbled feta cheese, and chopped fresh mint leaves. The combination of sweet watermelon, peppery arugula, and tangy feta creates a delightful contrast of flavors.
Make the Dressing: In a small bowl, whisk together balsamic vinegar, Dijon mustard, and honey. This dressing hits all the right notes with its sweet, tart, and sour flavors, enhancing the taste profile of the salad.
Mix and Serve: Pour the dressing over the salad and toss gently to combine. Serve immediately to enjoy the fresh, crisp texture of the ingredients. If you're looking for an extra protein boost, consider adding grilled chicken or a bean salad on the side.
*Before incorporating new foods into your diet, please consult with your healthcare provider to ensure compatibility with your treatment plan and health needs.
How to Enhance Flavor and Nutrition in Your Summer Meals
In addition to cooking up delicious recipes, Hannah has dedicated her career to enhancing lifestyle behaviors during and after cancer treatment. These treatments can often affect taste and appetite, so good, quality food is critical during cancer. Here are some tips from Hannah to help cancer patients enjoy food and stay nourished. And really, these tips can be applied to anyone looking for refreshing summer recipes!
Incorporate Hydrating Foods:
"Foods like watermelon, cucumbers, and citrus fruits are high in water content and can help keep you hydrated." ~ Hannah
Hydration is crucial, especially in the summer heat. Watermelon is a top pick due to its high water content, natural sugars, and electrolytes, which aid in fluid absorption and retention. Similarly, cucumbers and citrus fruits can add a refreshing twist to your summer meals while keeping you hydrated. They not only provide necessary fluids but also essential vitamins and minerals, making them perfect ingredients for any summer salad recipe.
Use Sweet, Tart, and Sour Flavors:
“Chemotherapy can alter taste buds, making it hard to enjoy food. Sweet, tart, and sour flavors can help enhance the taste of meals." ~ Hannah
Chemotherapy can lead to changes in taste, making foods taste bland or metallic. Incorporating sweet, tart, and sour flavors can counteract these changes and make meals more enjoyable. Think of adding ingredients like citrus fruits, berries, or a splash of vinegar to your dishes. These flavors stimulate the taste buds and make eating a more pleasant experience, which is especially important for those undergoing treatment.
Opt for Mild-Flavored Proteins:
"During treatment, mild-flavored proteins like beans, lentils, and tofu can be more appealing and easier to consume than stronger-flavored meats." ~ Hannah
Mild-flavored proteins such as beans, lentils, and tofu are often easier to eat during treatment. They have a gentler taste and softer texture compared to stronger-flavored meats, making them more palatable. These proteins are also versatile and can be easily incorporated into various dishes, providing essential nutrients without overwhelming the senses. For example, adding a bean salad or grilled tofu to your meal can boost protein intake without compromising flavor.
>> Looking for more tips on staying hydrated this summer? Check out our Hydration Tips for a Cool Summer.
We hope this easy recipe takes one worry off your plate this summer and allows you to enjoy the festive foods, feel the joy, and savor every moment! Enjoy!
If we asked how you’re planning to savor the summer, we bet food would play a role. A good meal is typically at the center of many of life’s happiest moments. We’re looking for 52 people who want to help make those happy moments possible for families fighting cancer. Will you be one of them?
