Watermelon Salad — Blog — Jackson In Action

By Ruthie Chipps, MS, RDN, Communications Dir. for Jackson In Action

Celebrate the sweet and refreshing flavor of watermelon for Harvest of the Month in August. It’s the perfect summer treat!

How Sweet it is!

Check out this fun and engaging video from with Registered Dietitian and “Rockstar” (www.Jump withJill.com) that features watermelon!
**Click to view**

Thai Watermelon Salad. Receipe and photo: Ruthie Chipps

Watch Watermelon Salad Segment on NBC-TV

Thai Watermelon Salad

Ingredients:

1/3 Cup seasoned rice vinegar
2 Tbsp. toasted (dark) sesame oil
1 ½ teaspoon soy sauce
1 Tbsp. minced fresh ginger (or refrigerated paste)
Dash of cracked pepper to taste
1 teaspoon chili paste or Sriracha sauce
6 Cups diced seedless watermelon
½ Cup feta cheese (optional)
½ Cup chopped mint or cilantro
Optional: 8 Tablespoons dry roasted and salted peanuts, chopped or pumpkin seeds

Instructions:

Whisk together the vinegar, oil, soy sauce, ginger, pepper and chili paste. Toss with rest of the ingredients. Serve on salad greens. Sprinkle the cilantro (or mint) and optional peanuts (or pumpkin seeds) over the watermelon and feta cheese.. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watch this slight twist on the above recipe with the addition of cucumbers, garlic and onions. Video from BWELLthy.

Cucumber Watermelon Thai Salad

This “variation” recipe shown in the video above, pairs watermelon with crunchy cucumber - a winning combination:

Ingredients:

¼ Cup orange juice
½ Cup seasoned rice vinegar
2 Tbsp. toasted (dark) sesame oil
1 ½ teaspoon soy sauce
1 Tbsp. minced fresh ginger (or refrigerated paste)
1 tsp. fresh garlic, fine mince
Dash of cracked pepper to taste
1 teaspoon chili paste or Sriracha sauce
2 Cups cucumber, finely chopped
6 Cups diced seedless watermelon
½ Cup chopped green onions (or red)
½ Cup chopped cilantro
Optional: 8 Tablespoons dry roasted and salted peanuts, chopped

Instructions: Whisk together the ginger, garlic, vinegar, juice, oils, soy sauce and chili paste. Toss with the rest of the ingredients. Serve on salad greens. Sprinkle the green onions, cilantro and optional peanuts over the watermelon. Garnish with fresh cracked pepper to taste. If desired, add grilled chicken, salmon or shrimp for an entrée salad. Servings: Makes 8 Servings. Approx. 90 Calories per 1 c. serving

Watermelon Nutrition: Watermelon has more lycopene than any other fresh fruit or veggie. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders. Other Nutrients:

Vitamin A - Hels keep skin and bones healthy, resists and fights infections, maintains good eyesight.

Vitamin C - Needed for blood clotting and preventing excessive bleeding.

Potassium - Helps lower blood pressure and is important for nerve function.

Fast Fact: Watermelons are in the same gourd family as squash and cucumbers

Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.