Cancer-Fighting Recipe: Watermelon Salad

Debra DeMille, MS, RD, CSO is a nutritional counselor at the Joan Karnell Cancer Center. Debra has worked at Pennsylvania Hospital since 1988 with the last 12 years specializing in oncology. Debra guides individuals receiving chemotherapy and radiation as well as addressing survivorship issues including the use of integrative therapies.

Of course watermelon is great just cut in wedges however, this refreshing salad is a nice variation. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

Cucumbers contain lignans which not only are antioxidants that help destroy free radicals but also have cancer fighting properties. Mint has antioxidant, antibacterial properties and may aid with digestion and decrease gas.

If you have a commercially prepared Balsamic Vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Watermelon Salad

Ingredients:

  • 3 cups chopped watermelon – ¾" cubes
  • 1 cup chopped cucumber – ¼" chunks
  • ½ cup crumbled Feta
  • 2 Tbs. chopped fresh Mint
  • 2 Tbsp. Balsamic Vinaigrette Dressing

Directions

Combine all ingredients.

This is a very refreshing and great light summer salad – especially when you bought the watermelon and need to use it up. Watermelons are not only high in vitamins A and C as well as lycopene – the carotenoid found in tomatoes. Actually, 1 cup of watermelon has the amount of lycopene that is found in 2 tomatoes.

If you have a commercially prepared balsamic vinaigrette dressing that you like, you can use that. Otherwise, make your own with 1 part balsamic vinegar to 2 parts olive oil, salt and pepper to taste. So for 2 Tbs. of dressing, that would be 2 tsp. of vinegar to 4 tsp. of olive oil. Best served when the watermelon is chilled!

Source: www.athenos.com

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The Focus on Cancer blog discusses a variety of cancer-related topics, including treatment advances, research efforts and clinical trials, nutrition, support groups, survivorship and patient stories.

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