Watermelon Radish Sprout Salad

And now for something completely different, watermelon and radish sprouts make a spicy savory twist on fruit salad for summer!

Is watermelon good for you?

Watermelon is a surprisingly healthy fruit - high in Vitamin C as well as lycopene, the compound that gives it the red color, which is another potent antioxidant associated with decreasing inflammation, as well as lowered cholesterol and blood pressure.

On top of all that, watermelon is rich in the amino acid citrulline which is associated with reduced muscle soreness!

Radish Sprout Salad

Radish is the perfect sprouting seed to me, since it only takes 3-4 days to have a big pile of zesty radish microgreens. These spicy little shoots have a peppery flavor, and are associated with the same anti-cancer properties as their milder counterparts broccoli sprouts.

How to Sprout Sprouts

Sprouts, sometimes called microgreens, are easy to grow in general, requiring only water and being well-drained.

If you are growing your own radish sprouts, start about a week in advance of needing them for your recipe.

Use 2-4 tablespoons of seed and put it into your sprouting container. Soak for 8 hours or overnight. Then drain well.

Rinse twice a day for 5-7 days, then either use them immediately or give a final rinse, allow to dry, then store refrigerated for up to a week in a bowl or bag with a little airflow.

radish microgreens sprouted in a hemp drawstring bag

Prep the savory ingredients

crumbled cotija marinating in dressing

Cotija is a crumbly and salty mexican cheese, adding a savory element to round out this fun twist on a fruit salad for summer events.

I chose to marinate my cheese in the dressing while I messed around with prepping the watermelon.

Cutting a Watermelon

The easiest way to prepare a watermelon for this recipe is to cut it in half, slice the halves it into 1 inch thick half-rounds so you can easily carve away the curved rind. Then cube.

I wish I’d done it that way... what I actually did was ridiculous!

My husband and parents were openly laughing at me doing this, but I’d already started so I was going to see it through. 😂

The wrong way to peel a watermelon for summer fruit salad
fruit salad for summer using cubed watermelon

Either way, you’ll end up making slices and then cubing them

Once you have all your ingredients together, it’s a quick and easy toss to have your finished salad ready to serve.

mise en plus is a culinary term meaning all the ingredients prepared
radish microgreens with watermelon make a savory fruit salad for summer

Take a delicious bite!

Mealtime conversation starters

Five smiling cartoon vegetables used as an icon for conversation topics for friends.

At Balanced Healthstyles we believe health is not one thing. It is the combination of everything in and around your life. At mealtime you have a great opportunity to deepen relationships with those around you. Communication is an important part of all relationships, it can deepen trust and help build a support system for you.

When you are enjoying your watermelon and radish sprout salad, ask this question. You may get some laughs, surprises or even a nice walk down memory lane. Enjoy the talk and your salad.

What story from a friend or loved one have you heard once too often?

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The perfect bite of watermelon radish sprout salad
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4.80 from 5 votes

Watermelon Radish Sprout Salad

This savory and zesty summer side is a completely different take on fruit salad! Great for picnics, cookouts, and tailgating!
Prep Time20 mins
Cook Time0 mins
Total Time20 mins
Servings: 8
Calories: 295
Course: Salad, Side Dish
Cuisine: American, Vegetarian

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Ingredients

  • 1 small seedless watermelon 3-4 lbs, rind removed, cut into 1 inch cubes
  • ¼ cup olive oil
  • 1 tsp sugar
  • ½ tsp red chili powder
  • zest of one lime
  • ½ cup lime juice 4-6 limes, depending on how big and juicy they are
  • pinch kosher salt to taste
  • pinch fresh ground black pepper to taste
  • 6 oz cotija cheese cut into ½ inch cubes
  • 1 cup fresh cilantro lightly packed (optional, or sub parsley)
  • 2 cups radish sprouts

Instructions

  • Place watermelon pieces in a large bowl.
  • In a separate bowl, whisk olive oil, sugar, chili powder, lime zest and juice, salt, and pepper in a bowl.
  • Pour dressing over watermelon.
  • Add remaining ingredients, tossing to coat. Adjust salt and pepper as needed.

Hand Size Portions

Nutrition Facts
Watermelon Radish Sprout Salad
Serving Size
 
1 cup
Amount per Serving
Calories
295
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
4
g
25
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
6
g
Cholesterol
 
19
mg
6
%
Sodium
 
247
mg
11
%
Potassium
 
682
mg
19
%
Carbohydrates
 
46
g
15
%
Fiber
 
2
g
8
%
Sugar
 
37
g
41
%
Protein
 
7
g
14
%
Vitamin A
 
3507
IU
70
%
Vitamin C
 
53
mg
64
%
Calcium
 
153
mg
15
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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Palm: zero
Fist: .5
Handful: 2
Thumb: 1

Hand Portions

Some handy advice:  You can use your hands to practice calorie control without weighing and measuring.

Using hand position size is an alternative way to decide how much to eat visually. It gives you a way to quickly estimate what's on your plate, using protein, vegetables, carbohydrates, and fat. It's an alternative to counting macros which generally has you weighing and reading nutrition labels to count protein, carbohydrates, and fat.

To learn more, read How to Get Started with Hand Portion Sizes.

Heather Lynn Darby helps office and tech professionals disrupt the cycle of chronic stress that undermines their health, and to recover from the negative effects of sitting at a computer all day. Find other articles written by Heather on her coach profile.

If you are largely sedentary at work and rely on your intellectual acumen for success, her take on body-mind interventions will help you find a balance between being "in the zone" and getting the amount of movement that will optimize your mental productivity and prevent health problems.

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