Watermelon and Blueberry Salad
It’s officially summer, which means it’s also officially watermelon season! One of my favorite ways to enjoy it is in this bright, refreshing Watermelon and Blueberry Salad. The vibrant colors make it the perfect addition to your barbecue or picnic spread. Plus, you can throw it together in just a few minutes with these four simple and healthy ingredients…
1. Watermelon
Watermelon is a delicious and refreshing fruit that offers numerous health benefits, including:
- Hydration: Composed of over 90% water, watermelon is an excellent choice for staying hydrated, especially during hot weather or after physical activity.
- Low in Calories: With only about 46 calories per cup of diced watermelon, it’s a great option for a healthy sweet treat.
- Rich in Vitamins and Minerals: Watermelon is a good source of essential vitamins and minerals, including vitamin C, vitamin A, potassium, and B vitamins.
- Anti-Inflammatory Properties: Watermelon has anti-inflammatory properties that may help reduce the risk of chronic diseases associated with inflammation.
- Aids Digestion: It contains dietary fiber, which can aid in digestion and help prevent constipation.
- Skin Health: The high water content and vitamins can help keep your skin hydrated, soft, and plump.
2. Blueberries
Blueberries are a powerhouse of nutrients with several health benefits:
- Rich in Antioxidants: Blueberries are high in antioxidants, which can help reduce the risk of chronic diseases such as heart disease and cancer disorders.
- Supports Heart Health: Regular consumption can help lower blood pressure and reduce LDL cholesterol levels, contributing to a lower risk of heart disease.
- Enhances Brain Function: Blueberries have been shown to improve cognitive function and promote healthy brain aging.
- Boosts Immune System: Rich in vitamins C and K, they help strengthen the immune system, protecting against common illnesses and infections.
3. Mint
Mint not only adds a refreshing flavor but also has various health benefits:
- Aids Digestion: Mint is known for its ability to soothe the stomach and improve digestion.
- Improves Oral Health: It helps kill bacteria in the mouth, reduce bad breath, and improve oral hygiene.
- Reduces Stress and Anxiety: The aroma of mint has a calming effect, which can help reduce stress and anxiety.
- Supports Weight Loss: Mint can aid in weight loss by promoting better digestion and reducing inflammation.
4. Limes
Limes add a zesty kick and come with several health benefits:
- Rich in Vitamin C: Limes are an excellent source of vitamin C, boosting the immune system.
- Prevents Kidney Stones: Citric acid in limes may reduce the risk of developing kidney stones.
- Boosts Heart Health: Limes contain antioxidants, vitamin C, and other nutrients that improve blood circulation, reduce inflammation, and lower blood pressure.
- Fights Infections: Limes’ antibacterial and antiviral properties help prevent infections and boost immunity.
- Regulates Blood Sugar: Soluble fiber in limes can help regulate blood sugar levels by slowing sugar absorption into the bloodstream.
Watermelon Blueberry Salad Recipe
Ingredients
- 4 cups cubed watermelon cut into about 1-inch pieces
- 1 cup fresh blueberries
- 2 tbsp fresh mint leaves chopped
- Juice of 1 fresh lime
- zest of 1/2 fresh lime
- 1-2 tbsp fresh mint leaves finely chopped
- Pinch of salt
Instructions
- Cut the watermelon into bite-sized pieces. If you're using a whole watermelon, you can cut it into slices and then cube it. You can also buy it pre-cut like I did! Place the cubed watermelon in a large bowl.
- Rinse the blueberries thoroughly and drain them. Add them to the bowl with the watermelon.
- Finely chop the mint leaves. Save a few for garnish. Add the chopped mint to the bowl with the watermelon and blueberries.
- Add the zest of half of the lime. Then squeeze the juice of the lime over the salad.
- Add a pinch of salt.
- Gently toss everything together to ensure the fruit is evenly coated with the lime juice and mint.
- Place the salad in the refrigerator for about 15-30 minutes to allow the flavors to come together and the salad to chill.
- Serve: Just before serving, garnish the salad with a few more fresh mint leaves for a pop of color and extra flavor.
This Watermelon and Blueberry Salad with Lime and Mint is a delicious summer treat on a hot day. Enjoy!
Be inspired,
