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Watermelon & Feta Salad with Pine Nuts

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Preparation Time: 15 minutes
Servings: 4
Calories: 252 per serving
Percent from Fat: 48%
Cusine: Greek, Vegetarian, Gluten Free
Course: Salad - Side
Diet: mediterranean
Food as MedicineSM Ingredient: Pine Nut

Food as MedicineSM Tip

Pine nut...the perfect nut for heart health. Pine nuts are loaded with magnesium and potassium. Together, these minerals lower blood pressure and improve circulation and blood flow.

Culinary Taste Tip

Toasting pine nuts brings out their buttery natural sweetness, especially if they've been frozen first.

Culinary Technique Tip

Because pine nuts are high in healthy fat, they spoil easily, even if they are still in the shell. So, look for pine nuts that are already packaged in an air tight container, and when you toast, use low heat, a quick hand, and just a few moments.

Ingredients

8 cups cubed (1/2 inch pieces) seedless watermelon
1 cup (4 oz.) crumbled feta cheese
1/4 cup pine nuts, toasted
3 tablespoons chopped fresh mint leaves
2 tablespoons balsamic glaze, such as Mandarano brand*
1/4 teaspoon freshly ground black pepper


Preparation

In a large bowl, combine all ingredients, mixing well. Transfer to serving plates and serve immediately. Plate it on a watermelon shell.

Substitutions

Yellow-meated watermelon may replace half or all of the watermelon, chopped fresh basil may replace the mint and toasted sliced almonds or chopped walnuts may replace the pine nuts.

Nutritional Analysis

Total fat (g): 14; Fat calories (kc): 128; Cholesterol (mg): 33; Trans fatty acids (g): 0; Saturated fat (g): 6; Polyunsaturated fat (g): 3; Monounsaturated fat (g): 3; Fiber (g): 2; Carbohydrates (g): 27; Sugar (g): 21; Protein (g): 8; Sodium (mg): 425; Calcium (mg) 211

Comments on Watermelon & Feta Salad with Pine Nuts

From: Kath

You nailed this one!

However, if you don't have or want some ingredients/substitutes, just leave them out. Watermelon plain, or with salt is perfect. With cheese or nuts, divine. With herbs as well, other-worldly. Still, watermelon by itself is something most everyone loves, but the extras make it special.

My local Middle Eastern store has 6-8 varieties of feta--I prefer a salty, crumbly one for this recipe.

Some balsamic vinegars are very thick (and expensive), so your method of reduction before buying stuff that costs a lot is an important tip. I tried a sampling of balsamics and don't think an expensive variety is necessarily better than a reduction, at least not for a pricey sum one might pay for aged balsmics.

Something else I'd like to suggest is that seed-in watermelon is often less expensive, and with just a bit of effort, you can have the seeds to plant or roast.

http://www.ehow.com/how_2122230_preserve-watermelon-seeds.html
http://egyptfarm.blogspot.com/2008/07/eating-watermelon-seeds.html
http://www.tucsoncsa.org/2008/09/15/indian-bean-soup-with-roasted-watermelon-seeds/

I'm a firm believer that seeds are one of the most important foods as they are the kernel of all the goodness in what will grow, so I urge folks to save seeds from heirloom produce and learn to eat sprouts (radish, lentil, broccoli, alfalfa, etc.)--learn from sites like http://www.sproutpeople.com/index.html.

Don't forget, watermelon rinds can be pickled, e.g., http://www.foodista.com/2008/07/26/pickled-watermelon-rinds/, http://projects.washingtonpost.com/recipes/2008/08/27/pickled-watermelon-rind/ or composted.

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