An End of Summer Snack: Watermelon Salad Recipe

Watermelon Salad

Labor day has come and gone but the heat of summer is still holding on! For those of you who are searching for a delightful dish (with a kick) to bring to that end of summer BBQ- look no further. It’s here.

Watermelon Salad

I recently received a request to find a healthy snack that incorporates jalapeños. Being a fan of spicy items myself, I happily took up the task of researching and adapted this Watermelon Salad with Jalapeño and Lime recipe from This dish is not only light and refreshing, the recipe is also surprisingly quick and simple. The jalapeño and lime add  just enough flavor to compliment the juiciness of the watermelon without making it overly sour or spicy. I made it the night before going out to the beach and it held up wonderfully (even through an hour of traffic on the 10 freeway). But enough chatting- Here’s the recipe:


• 2 cups watermelon (I found that one of those really cute mini watermelons from the farmer’s market worked out perfectly)

• 1 jalapeño pepper – chopped

• 1/4 cup sliced basil

• 1/8 teaspoon lime zest

• 3 tablespoons lime juice

• 2 tablespoons olive oil

• 1 teaspoon white or black sesame seeds

• 1/2 teaspoon sea salt

watermelon salad ingredients


1. Cut watermelon into 1/2 inch cubes and place in a large serving bowl

2. In another bowl, combine lime juice, jalapeno, oil, and lime zest.

3. Drizzle lime juice mix evenly over the watermelon and toss lightly. Refrigerate until ready to serve.

Watermelon Salad Ingredients


1. Add salt and sesame seeds. Top with basil.


Sounds super easy, right? Also, the recipe serves about 4 and (the best part) – each serving is under 100 calories! So, while everyone else at the party is chowing down on baby back ribs and falling into a food coma, you’ll be prancing around in your swim suit, happily enjoying the last little bit of summer!

Watermelon Salad with Jalapeno and Lime


According to, watermelon is a nutritional powerhouse. Watermelon contains vitamins C , A, and lycopene, all of which have been found to ward off or minimize various types of cancer. It also contains B vitamins which help improve nervous system functioning and help convert food into cellular energy.  Watermelons also offer potassium and magnesium – vital minerals that are important for cardiovascular health, kidney functioning, and brain health.1

Raw jalapenos are good sources for vitamin A, vitamin E, vitamin C, niacin, folate, choline, vitamin K, and contain phenolic and flavonoid antioxidants.2

Lime juice is void of cholesterol and saturated fat, and only has 5 mg of sodium. It also has very few calories and is a very good source of vitamin C and potassium.3



Baked Salmon with Tomato and Basil

The idea of eating healthy has become somewhat of a fad in recent years. Even fast food chains have caught on and are offering lower-calorie or healthy alternatives to their menu. The upsetting part of this fad is that most of these “healthier” options aren’t really all that healthy for us. Calories are hidden in salad dressings and many nutrients are stripped in food through processing, preserving, and even during cooking. In an effort to learn how to make some real, homemade, healthy meals, I’ll be occasionally posting recipes on the site that I’ve tested out myself and deemed eat-worthy. This one I found on and adjusted a bit by cutting down the serving size and baking the salmon rather than grilling it.

Here’s what you need:

2 tomatoes, sliced (I picked some fresh off the vine in front of my apartment)

1 clove of garlic, minced

1/2 tablespoon extra virgin olive oil

2 fillets salmon (I used Alaskan Wild Salmon fillets from Trader Joe’s)

1/2 cup fresh, sliced basil

1/2 teaspoon sea salt

pepper to taste

2 sheets of regular foil or 1 sheet of heavy duty foil large enough to fit your salmon fillets


• Preheat oven to 350°

• Mash the minced garlic and 1/2 teaspoon of sea salt together with a spoon until it becomes similar to a paste in   consistency.

• Pour oil into a small bowl and add the garlic + salt mixture. Stir together.

• Place the salmon fillets in the center of the pieces of foil (skin side down) and use a small cooking brush to cover the fillets with the oil/garlic/salt mixture evenly.

• Sprinkle the basil over both pieces of salmon, but leave a little extra for the end as a garnish.

• Top with tomato slices and sprinkle with a pinch or two of salt and pepper.

• Connect ends of foil and fold over, then fold up sides of foil to make a type of cooking-bag for the salmon. Place salmon on a flat baking sheet and place in oven for approximately 45 minutes.

• Remove salmon and open foil bag (be careful because it will be hot and steamy!). Top with remaining basil and drizzle any juices from the foil back on to the salmon fillets.

• Transfer to a plate and enjoy!


Salmon is high in potassium and contains sodium which work together to regulate the body’s water balance and normalizes heart rhythms. Low levels of potassium can cause caffeine cravings and make you feel like you have a “sweet tooth.”

Tomatoes also contain potassium and have cholesterol lowering properties. Cooking tomatoes boosts their level of lycopene, a beneficial component in the vegetable, and may help lower the risk of heart disease and certain types of cancer.

Basil contains other nutrients also related to cardiovascular health such as vitamin A and magnesium.

More good news – it’s only 248 calories and provides 35 grams of protein per serving! So eat up- because its good for you!

Mindell, E. & Mundis, H (2004). The Vitamin Bible. Grand Central Publishing: NY, NY.