The Educated Kitchen: A Rainbow Watermelon Salad Packed With Antioxidants

In the second episode of The Educated Kitchen, Eva Tolchinsky, M.S., RDN, a clinical and outpatient bariatric dietitian at Raritan Bay Medical Center and Old Bridge Medical Center in New Jersey, joins Chef Urvick Bouloute to make a vibrant watermelon salad with red, yellow and orange watermelon, strawberries, cucumber and feta cheese.

Fruit can fit into a diabetes-friendly diet

Tolchinsky said the recipe is “a great opportunity to debunk the myth that individuals with diabetes cannot have fruit.” Fruit does contain carbohydrates, so portion sizes matter, she explained, but it also provides fiber, vitamins, minerals and antioxidants.

The different colors of watermelon each have their own mix of carotenoids, plant pigments that act as antioxidants. Some carotenoids can be converted into vitamin A, which supports immune function. Strawberries add fiber from their seeds and are rich in vitamin C.

Nutrition in every ingredient

Cucumber, a nonstarchy vegetable, adds hydration and micronutrients. Feta cheese contributes calcium and protein, though Tolchinsky noted it contains sodium, so people watching their salt intake should be mindful of how much they use. Fresh mint and shallots boost the flavor along with adding nutrients.

Bouloute recommends cutting all the fruit and vegetables to the same size so every spoonful includes a bit of each ingredient.

A simple vinaigrette with heart health in mind

The dressing combines olive oil with fresh orange and lemon juice, citrus zest and cracked black pepper. Tolchinsky pointed out that cardiovascular disease is the leading cause of death in the United States, and that heart health is especially important for people with diabetes. Olive oil provides unsaturated fats, which can support heart health when used in place of saturated fats.

Using citrus for flavor also reduces the need for added salt or sugar, she said.

For the best flavor, Bouloute suggests letting the dressed salad rest for 20 to 30 minutes so the watermelon can absorb the mint, shallot and citrus.

Recipe: Rainbow Watermelon Salad

Salad

• 1 cup red watermelon, cubed
• 1 cup orange watermelon, cubed
• 1 cup yellow watermelon, cubed
• 2-3 cups strawberries, cut to match the watermelon
• 1 cup cucumber, cut to match the watermelon
• 1/4 to 1/2 cup feta cheese, crumbled or cubed
• Fresh mint leaves, thinly sliced
• 1 shallot, finely diced
• Chili pepper, finely chopped (optional)

Citrus vinaigrette

• 2 tablespoons olive oil
• 2 tablespoons fresh orange and lemon juice
• Orange and lemon zest
• Freshly cracked black pepper

Directions

1. Cut the watermelon, strawberries, cucumber and feta into pieces of similar size and add to a large bowl.
2. Stack the mint leaves, roll them tightly and thinly slice. Add to the bowl with the shallot and chili pepper, if using.
3. In a separate bowl, whisk together the olive oil, citrus juice, zest and black pepper.
4. Pour the vinaigrette over the salad and gently mix.
5. Let rest for 20 to 30 minutes before serving to let the flavors blend.