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
Place the watermelon, spinach, cucumber and red onion in a large bowl.
Gently toss to combine.
Drizzle with olive oil and balsamic vinegar.
Sprinkle over the feta and finish with black pepper.
Serve immediately.
