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Melon and Mint Salad

July 03, 2017
Featured in: Food Rx, Salads, Side Dishes
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This melon and mint salad is perfect for summer barbecues! Enjoy as a side dish or top with grilled shrimp for a summer main!

This melon and mint salad is perfect for summer barbecues! Enjoy as a side dish or top with grilled shrimp for a summery main course!

By Rachael Hartley, RD, LD, CDE, CLT

Yay for summer and all the summer barbecues! 

I made this easy peasy melon and mint salad for a friends barbecue this weekend and couldn't wait to share with you all! I love bright, refreshing dishes in the summer. Bonus points for anything that hydrates while you eat. 

I used to think I wasn't a big fruit person, other than the occasional apple and peanut butter snack or berries in a smoothie. Then a few years ago, I went on vacation in Turkey, and where we stayed we were served fresh fruit every night for dessert. At first, when they brought out the tray of fruit, I was like, "Wut. Where's the chocolate?" But once had I had a bite of crisp, juicy watermelon, I understood the difference between what you find in the grocery store that's been shipped from thousands of miles away, and perfectly ripe seasonal fruit. 


This melon and mint salad is perfect for summer barbecues! Enjoy as a side dish or top with grilled shrimp for a summer main!

This melon salad has become one of my favorites in the summer. Living in the South, there's no shortage of pickup trucks on the side of the road selling fresh, juicy melons in the summer. I pass at least two on my way to work. Did I mention I live downtown? And my office is less than two miles away.

Sometimes I like to toss this salad with coconut milk and chopped macadamia nuts for more of a tropical flare. If I want to make it a main dish, I add cucumber slices, avocado, and top it with grilled shrimp.

Both watermelon and cantaloupe, are packed with nutrients. Both are excellent for hydration, super important in the summer when you're losing a lot of fluids through sweat (pro tip: I like to blend melon with lemon or lime juice and top off with seltzer for a refreshing drink). Like many red fruits and vegetables, watermelon is rich in lycopene, an antioxidant linked to lower risk of prostate cancer and heart disease. It's also a very good source of vitamin C. Cantaloupe is even richer in nutrients, an excellent source of vitamin C and vitamin A, while also packing a dose of potassium. 

Hope this salad becomes a summer staple in your household too! 

This melon and mint salad is perfect for summer barbecues! Enjoy as a side dish or top with grilled shrimp for a summer main!

Make this melon and mint salad for your next barbecue! @RHartleyRD @healthyaperture
This melon and mint salad is perfect for summer barbecues! Enjoy as a side dish or top with grilled shrimp for a summer main!

Melon and Mint Salad

Yield

Serves 8

Ingredients

  • 1 medium cantaloupe
  • 1 medium watermelon
  • 2 tablespoons chopped mint
  • 2 tablespoons chopped cilantro
  • 1/2 lime, juiced
  • 1 teaspoon honey
  • 1-2 pinches cayenne
  • 1 tablespoon chopped pistachios, for garnish
  • 1 tablespoon shredded coconut

Directions

  1. Cut melons in half. Using a melon baller, scoop flesh into balls and transfer to a large serving bowl. 
  2. Toss melon with mint and cilantro.
  3. In a small bowl, whisk together lime juice, honey and cayenne. Drizzle over melon and toss to coat. 
  4. Garnish with coconut and pistachios and serve. 
Click for nutritional information
Calories 153
Carbohydrates 36.5g
Fiber 0.9g
Sugar 6.5g
Fat 1.5g
Protein 3.3g
Sodium 11mg
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RachaelAnAvocadoADay

RachaelAnAvocadoADay
Rachael Hartley is the author of the FOOD Rx on HealthyAperture - a monthly feature that embraces the saying "Let food be thy medicine." The tasty, whole food recipes shared in Food Rx take advantage of the healing power of food, highlighting ingredients with known health promoting abilities. Rachael is also private practice dietitian and blogger at Avocado A Day Nutrition. She is passionate about helping men and women improve their physical and mental health and wellbeing with nourishing and delicious whole foods, mindfulness and intuitive eating. As lifelong food lover, the kitchen is her playground and she enjoys experimenting with new ingredients, trying new cuisines and sharing those creations on her blog. When not working with clients or blogging, you can find her playing with her two big fluffy dogs, practicing yoga, or traveling with her husband.
More posts by RachaelAnAvocadoADay
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