Follow me on Instagram

Summer Salad with Watermelon and Feta Cheese

Salad with watermelon and feta cheese

 

Another day, another salad. And now that we have begun our salad adventure, I want to make sure that it’s interesting and varied salads we eat.  And this one is definitely interesting. I have heard of this salad for some time now, but since it’s not until recently that I began eating feta cheese, I have never thought about making it. But now its summer and I wanted to make a fresh salad full of flavor and crunch.

It’s a lovely mix of sweet from the watermelon and salty, yet creamy form the feta cheese. And the mint is just yummy, it adds that little extra something that makes this salad great.

-As something new ( with the help from erecipe.com) I have all the nutritional facts at the end of this post.

Ingredients:

1 large handful of mixed baby leaves

1 large handful of rocket

1 small watermelon without seeds

10 cherry tomatoes

Half a cucumber

200 g of feta

Sea salt and freshly ground white pepper

dressing

4 tablespoons olive oil

1-1 ½ tablespoons white balsamic vinegar

Sea salt and freshly ground pepper

Garnish: 150 g roasted pumpkin seeds + 4 tablespoons finely chopped mint

Summer salad with watermelon

Method:

Peel the watermelon and cut into 2 x 2 cm squares.

Rinse the rocket and baby leaves. Cut the cherry tomatoes into halves or quarters. Peel the cucumber, cut in half, lengthwise, and scrape out the seeds. Now cut into thin slices. Arrange the rocket, baby leaves, tomatoes and cucumber with the melon pieces and crumble the feta into large pieces on a large platter.

Mix the dressing ingredients together and pour over the salad

Toast pumpkin seeds in a dry pan.

Sprinkle seeds and chopped mint leaves over the salad. Season with sea salt and freshly ground white pepper.

Salad with watermelon, feta cheese and pumpkin seeds

  NUTRITION FACTS INFORMATION  

Amounts per 1 serving (975.6g)

Calorie Information

Amounts Per Selected Serving %CR* %DV**
Calories 538 (2252 kJ) 27%
   From Carbohydrate 222 (930 kJ) 41%
   From Fat 243 (1018 kJ) 45%
   From Protein 74 (308 kJ) 14%
   From Alcohol 0 (0 kJ) 0%
Carbohydrates

Amounts Per Selected Serving %DV
Total Carbohydrate 61.2 g 20%
   Dietary Fiber 8.5 g 34%
   Starch 0.6 g
   Sugars 45.7 g
      Sucrose 7257.2 mg
      Glucose 13315.8 mg
      Fructose 23771.7 mg
      Lactose 0 mg
      Maltose 338.8 mg
      Galactose 0 mg
Fats & Fatty Acids

Amounts Per Selected Serving %DV
Total Fat 28.6 g 44%
   Saturated Fat 7.6 g 38%
      4:00 193.8 mg
      6:00 143.6 mg
      8:00 136.5 mg
      10:00 501 mg
      12:00 297.6 mg
      13:00 0 mg
      14:00 712.8 mg
      15:00 3 mg
      16:00 3791.5 mg
      17:00 14.6 mg
      18:00 1573.1 mg
      20:00 93.5 mg
      22:00 25.7 mg
      24:00:00 16.5 mg
   Monounsaturated Fat 10 g
      14:01 0 mg
      15:01 0 mg
      16:1 undifferentiated 159.9 mg
      16:1 c 18 mg
      16:1 t 0 mg
      17:01 4.2 mg
      18:1 undifferentiated 9751.9 mg
      18:1 c 6040.5 mg
      18:1 t 9.4 mg
      18:1-11t (18:1t n-7) 0 mg
      20:1 31.5 mg
      22:1 undifferentiated 0.4 mg
      22:1 c 0 mg
      22:1 t 0.4 mg
      24:1 c 1.9 mg
   Polyunsaturated Fat 8.9 g
      18:2 n-6 c,c 7750.1 mg
      18:2 CLAs 1.5 mg
      18:2 t,t 0 mg
      18:2 i 0 mg
      18:2 t not further defined 14.6 mg
      18:3 n-3, c,c,c 45 mg
      18:3 n-6, c,c,c 0 mg
      18:3 i 0 mg
      18:4 0 mg
      20:2 n-6 c,c 1.5 mg
      20:3 undifferentiated 0 mg
      20:3 n-3 0 mg
      20:3 n-6 0 mg
      20:4 undifferentiated 49.1 mg
      20:4 n-6 0 mg
      20:5 n-3 0 mg
      21:5 0 mg
      22:4 2.3 mg
      22:5 n-3 0 mg
      22:6 n-3 0 mg
   Total trans fatty acids 0 g
   Total trans-monoenoic fatty acids 0 g
   Total trans-polyenoic fatty acids 0 g
   Total Omega-3 fatty acids 153.2 mg
   Total Omega-6 fatty acids 8761.3 mg
   Total Omega-9 fatty acids 9785.6 mg
Sterols

Amounts Per Selected Serving %DV
Cholesterol 22.3 mg 7%
Phytosterols 44.7 mg
   Campesterol 0 mg
   Stigmasterol 0 mg
   BetaSitosterol 0 mg
Protein & Amino Acids

Amounts Per Selected Serving %DV
Protein 21.4 g 43%
   Tryptophan 326.5 mg
   Threonine 778.7 mg
   Isoleucine 856 mg
   Leucine 1448.9 mg
   Lysine 1216.5 mg
   Methionine 374.8 mg
   Cystine 187.6 mg
   Phenylalanine 999.3 mg
   Tyrosine 692 mg
   Valine 1014.8 mg
   Arginine 2537.3 mg
   Histidine 471.9 mg
   Alanine 908.8 mg
   Aspartic acid 1966.8 mg
   Glutamic acid 4678.4 mg
   Glycine 842.1 mg
   Proline 1027.8 mg
   Serine 1099.9 mg
   Hydroxyproline 0 mg
   Adjusted Protein 0 mg
Vitamins

Amounts Per Selected Serving %DV
Vitamin A 6755 IU 135%
   Retinol 31.3 mcg
   Alpha Carotene 315.1 mcg
   Beta Carotene 3613.2 mcg
   Beta Cryptoxanthin 444.4 mcg
   Lycopene 33570.8 mcg
   Lutein+Zeaxanthin 652 mcg
   Vitamin A, RAE 362.4 mcg
Vitamin C 90.6 mg 151%
Vitamin D 4 IU 1%
   Vitamin D2 (ergocalciferol) 0 mcg
   Vitamin D3 (cholecalciferol) 0.1 mcg
   Vitamin D (D2 + D3) 0.1 mcg
Vitamin E (Alpha Tocopherol) 3.3 mg 17%
   Beta Tocopherol 0 mg
   Gamma Tocopherol 13.6 mg
   Delta Tocopherol 0.2 mg
   Vitamin E, added 0 mg
Vitamin K 45.9 mcg 57%
   Menaquinone-4 0 mcg
   Dihydrophylloquinone 0 mcg
Thiamin 0.5 mg 30%
Riboflavin 0.5 mg 27%
Niacin 5 mg 25%
Vitamin B6 0.7 mg 34%
Folate 100.2 mcg 25%
   Food Folate 100.2 mcg
   Folic Acid 0 mcg
   Dietary Folate Equivalents 100.2 mcg
Vitamin B12 0.4 mcg 7%
   Vitamin B-12, added 0 mcg
Pantothenic Acid 2.1 mg 21%
Choline 74.1 mg
Betaine 2 mg
Minerals

Amounts Per Selected Serving %DV
Calcium 219 mg 22%
Iron 5.9 mg 33%
Magnesium 321.6 mg 80%
Phosphorus 691.3 mg 69%
Potassium 1739.3 mg 37%
Sodium 307.3 mg 13%
Zinc 4.8 mg 32%
Copper 1 mg 48%
Manganese 2.3 mg 116%
Selenium 9.6 mcg 14%
Fluoride 15.9 mcg
Other

 

Ingen kommentarer endnu

Der er endnu ingen kommentarer til indlægget. Hvis du synes indlægget er interessant, så vær den første til at kommentere på indlægget.

Skriv en kommentar

Leave a Reply

Your email address will not be published. Required fields are marked *

 

Næste indlæg

Follow me on Instagram