Refreshing melon, mint and lime salad

When I think of August, it brings to mind long, hot, sunny days (hopefully!), chilled glasses of Pimms and gorgeously ripe melons. The memories of sunny days and melon go back to my childhood (not so much the Pimms 🙂 ) when a slice of sweet melon was a delicious treat. Then as a teenager we holidayed in the Algarve and ate deliciously sweet, fragrant melon for breakfast every day. Wonderful memories.

Even though you’ll find melon in the supermarkets all year round, now really is the time to enjoy them at their best. The flavour is sublime (something that’s definitely missing in out of season fruit) and the nutrients hidden inside are perfect for supporting the body when you might be exposing it to a little bit too much sunshine.

All melons contain special phytonutrients, those tiny little natural chemicals that help keep our bodies working well. Cantaloupe melons, with their orange-coloured flesh and slightly green, textured outer skins are particularly good as they’re packed full of betacarotene, the plant precursor to vitamin A which is essential for skin, hair and eye health. There’s also a shedload of vitamin C, polyphenols plus potassium. This is essential for good cell function and can help keep your blood pressure within healthy limits. Vitamin C and phytonutrients have a strong antioxidant effect in the body, helping to reduce inflammation and keep damaging free radicals under control. This occurs everywhere, but particularly in your skin at this time of year.

“But what about the sugar?” I hear you cry. Yes, there are natural plant sugars in melon but it’s all tied up in the fibre plus the large water content. If you eat melon in chunks rather than add it to a smoothie (which by-passes the first stage of digestion, the chewing bit), the sugar is released slowly as the fibre is digested, giving a stable and sustained energy release that your body can handle.

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The flavours in this salad complement each other rather wonderfully. The sweet crunch of the melon mixed with peppery salad leaves, minty freshness and sour lime juice create a taste sensation on your tongue that is light, refreshing and so thoroughly enjoyable that you will forget it’s also good for you too! Enjoy.

Melon, mint and lime salad

A fresh, light summer salad packed full of body-loving nutrients and flavour.
Prep Time 7 mins
Total Time 7 mins
Course Salad
Servings 2 portions

Ingredients
  

  • 1/4 medium cantaloupe melon cut into small chunks
  • 2 handfuls peppery salad leaves
  • 8 cherry tomatoes halved
  • 1/2 small ripe avocado cut into small chunks
  • 1 handful fresh mint leaves roughly chopped
  • 1 medium lime juice only
  • salt and pepper to taste

Optional additions

  • 1/4 small red onion, sliced
  • 1 tbsp balasmic vinegar
  • 1 tbsp extra virgin olive oil or cold pressed flaxseed oil

Instructions
 

  • Grab two plates. Scatter the green leaves over each plate. Top with melon, red onion (if using), tomatoes and avocado.
  • Scatter mint leaves over the top and season with salt and pepper. Finish with the lime juice. Garnish with balasamic vinegar and/or oil if using.
  • Eat straight away.
Keyword antioxidants, phytonutrients, summer salad