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 also another potent antioxidant that is 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 Sprouts
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 before you need 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.
- 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.
Prep the savory ingredients
Cotija is a crumbly and salty Mexican cheese that adds 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, then slice the halves 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. 😂
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.
Take a delicious bite!
Mealtime conversation starters
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.
What story from a friend or loved one have you heard once too often?
Watermelon Radish Sprout Salad
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Equipment
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.
- Pour dressing over the watermelon.
- Add the remaining ingredients, tossing to coat. Adjust salt and pepper as needed.
Hand Size Portions
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.
