Watermelon and Feta Salad

This refreshing watermelon salad is a perfect balance of sweet, salty and crisp flavours. Light yet nourishing, it’s ideal for warmer days when you want something hydrating without feeling heavy. The combination of juicy watermelon, leafy greens and creamy feta provides minerals, antioxidants and healthy fats—making it a beautiful option for supporting energy, digestion and hormonal balance,

Health Benefits

Hydration & cooling
Watermelon is over 90% water, supporting hydration—particularly helpful in warmer weather or for women experiencing hot flushes.

Antioxidant support
Watermelon provides lycopene, while spinach contributes beta-carotene and vitamin C, supporting antioxidant defences and cellular health.

Bone & muscle support
Feta supplies calcium and protein, important for bone health, especially post-menopause.

Digestive & metabolic support
Cucumber and spinach are fibre-rich and gentle on digestion, while olive oil supports healthy bile flow and nutrient absorption.

Blood sugar balance
Pairing naturally sweet watermelon with protein (feta), fibre (spinach, cucumber) and fat (olive oil) helps slow glucose absorption.

Nutritional Information

(approx. per serving, serves 3)

• Energy: ~180–200 kcal

• Protein: ~6–7 g

• Fat: ~11 g

• Carbohydrates: ~14–16 g

• Fibre: ~2–3 g

Ingredients (serves 2–3)

• 4 cups fresh watermelon, cubed

• 3 cups baby spinach leaves

• 1 small cucumber, sliced

• ¼ small red onion, very thinly sliced

• 80–100 g feta cheese, crumbled

• 1–2 tbsp extra virgin olive oil

• 1 tbsp balsamic vinegar

• Freshly ground black pepper, to taste

Method

1. Place the watermelon, spinach, cucumber and red onion in a large bowl.

2. Gently toss to combine.

3. Drizzle with olive oil and balsamic vinegar.

4. Sprinkle over the feta and finish with black pepper.

5. Serve immediately.

Tofu Scramble

Ingredients

Serves 2

• 1 Block Tofu (approx 450g)

• 1 onion

• 1/2 tsp Turmeric

• 1/2 tsp cumin

• A little salt, pepper and Olive oil

Mash tofu in a bowl with a fork.

Fry the onion in a litlle olive oil until soft. Add the spices and allow to bloom for about 45 seconds.

Add the tofu and cook for a few minutes until warmed through, stir whilst cooking. Don’t over cook as it will be dry and rubbery.

season with salt and pepper.

serve with some green leaves and avocado