Fresh, organic salads rule, especially during the long, hot days of summer. This refreshing watermelon-cucumber-blueberry summer salad recipe is a favorite around our house. It presents beautifully at backyard get-togethers as well as your evening meal. Not to mention, it’s also delicious and simple to put together.
Some of the health benefits of eating a raw salad every day include heart protection, a great source of fiber, helps to maintain weight and appetite, cholesterol management, and improved digestion. In addition, raw salads are full of the vitamins and minerals your body needs, such as antioxidant vitamins A and C, potassium, and many phytonutrients–natural plant compounds that can help prevent and fight disease.
According to the Journal of the Academy of Nutrition and Dietetics, people who reported eating salads specifically had higher amounts of vitamins A, B-6, C, E, K, folate, choline, magnesium, and potassium. Keep in mind that including lots of toppings such as cheese, tortilla chips, creamy dressings, etc., can quickly pile on the calories.
Adding a handful of blueberries and walnuts to a salad drive-up the health factor greatly. Research shows that people who consume plenty of fresh, raw vegetables and good fat such as cold-pressed olive oil have reduced mortality. So, yes, we can say that salads will help you live longer!
Refreshing Watermelon-Cucumber-Blueberry Summer Salad Recipe
¼ cup julienned organic red onion
2 teaspoons poppy seeds
½ teaspoon Himalayan salt
1 teaspoon organic agave
½ teaspoon Aleppo pepper
2 tablespoons fresh lime juice
2 tablespoons cold-pressed olive oil
1 Japanese or English organic cucumber
¼ cup loosely packed fresh, organic basil, torn into 1-inch pieces
2 cups cubed seedless watermelon (1½-inch cubes)
½ cup organic blueberries
In a medium bowl of cold water, immerse onion and set aside.
Thoroughly wash cucumber and blueberries. Set aside.
To make the vinaigrette – In a small bowl, mix poppy seeds, Himalayan salt, agave, Aleppo pepper, fresh lime juice, and olive oil. Set aside.
Dice cucumbers. Measure 1 cup diced cucumber.
Drain onion and pat dry. In a serving bowl, combine onion, cucumbers, basil, berries, and watermelon. Drizzle with vinaigrette, toss to coat evenly, and serve.
Serve and enjoy!
Fresh organic tomatoes
Add a bed of fresh salad greens on the bottom of the salad.
It’s possible to grow most, if not all, vegetables and fruits that you include in this watermelon-cucumber-blueberry summer salad recipe. Not only is it convenient to pick the number of vegetables and fruits needed for that “perfect” salad from your own garden–you can choose exactly how and under what conditions everything was grown. As a bonus, you will have a sense of pride in being able to provide for yourself and your family.
Summertime is the best time, in my opinion, to begin a diet. All the farmers’ markets are full to the brim with fresh vegetables and fruits. So take advantage of this growing season when so many fruits and vegetables are in season. In doing so, you are giving your body what it needs and also helping and encouraging local farmers and growers to continue growing and providing fresh produce. It’s a win-win situation–for your health and their livelihood!