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REBECCA ROBAR: Watermelon: refreshing and versatile

Tomato and watermelon salad makes a delicious summer side dish.
Tomato and watermelon salad makes a delicious summer side dish. - Contributed

On a hot summer day, there is nothing I like more than a refreshing slice of watermelon. This sweet, tasty fruit has become a summertime favourite for many, providing us with essential nutrients like vitamin C, vitamin A, and potassium. It is also 92% water, which is why watermelon can be a hydrating snack option!

Rebecca Robar
Rebecca Robar

To choose the best watermelon, look for one that is firm and without bruises or dents. It should be heavy for its size and have a yellow spot on its underside. When this spot is a creamy yellow, it is ripe and ready to be enjoyed.

Watermelon on its own can be a delicious choice, but this summer I challenge you to think outside the slice! Here are some other popular uses for watermelon:

Grill watermelon. Grilling fruit caramelizes the sugar and adds a smoky flavor. Grilling will take your sliced watermelon to the next level! Create a fruit platter for your next barbeque and wow your guests with grilled watermelon, peaches and nectarines.

Flavour your water. Fruit-infused water keeps you hydrated without all the added sugar. Some diced watermelon and mint is a great option!

Enjoy a chilled soup. Gazpacho is a cold soup made of raw, blended vegetables that’s perfect for the summer months! Create a watermelon gazpacho in combination with fresh tomatoes, cucumber and fresh dill.

Add to salads. Watermelon, like other summer fruits, is a great addition to a refreshing salad. I love to combine watermelon with cucumber, strawberries, fresh mint, and feta cheese.

Bursting with flavour, this fresh tomato-watermelon salad can also be served over a bed of mixed greens. Big juicy chunks of tomato and watermelon deliver lots of gusto, but to prevent large bits of red onion from taking over, cut a whole red onion in quarters before thinly slicing:

Tomato and watermelon salad

Ingredients:

  • 1 tbsp (15 mL) PC Red Wine Vinegar
  • 1 tbsp (15 mL) fresh lemon juice
  • 1 tsp (5 mL) PC Black Label Tarragon Prepared Mustard
  • 2 tbsp (25 mL) PC New World EVOO Extra Virgin Olive Oil
  • 2 tbsp (25 mL) chopped fresh Italian parsley
  • 2 cups (500 mL) cubed watermelon
  • 2 PC Flavour Burst Tomato of Yore Beefsteak Tomatoes, cored and cut in 3/4-inch (2 cm) chunks
  • 1/3 cup (75 mL) thinly sliced red onion
  • 1/3 cup (75 mL) crumbled drained PC Feta Cheese in Brine
  • 3 tbsp (45 mL) chopped toasted almonds

Directions:

  1. Whisk together vinegar, lemon juice, mustard, oil and parsley in bowl; set aside
  2. Combine watermelon, tomatoes, onion, feta and almonds in large bowl; add vinaigrette and gently toss to combine.

Chef’s Tips:

Vinaigrette and salad can be prepared up to four hours in advance; keep separate and chilled and toss just before serving. To make this salad for a picnic, prepare vinaigrette in step 1 and pour into a 4 cup (1 L) jar. Layer with remaining ingredients in same order as step 2 and screw lid tightly on jar. Just before serving, pour into a bowl and toss gently.

  • Serves 4
  • Per serving: 180 calories, fat 13 g, sodium 180 mg, carbohydrate 11 g, fibre 2 g, protein 5 g
  • Recipe source: pc.ca

Rebecca Robar is a Registered Dietitian with Atlantic Superstore in Lower Sackville, Windsor and Elmsdale, Nova Scotia.

Do you have a nutrition health goal in mind? The Atlantic Superstore dietitian team can coach you to success! Set up a personalized appointment at bookadietitian.ca or email us for more information at dietitian@loblaw.ca. Dietitian services are also available for schools, business and community groups!

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