Low Carb Greek Feta & Watermelon Salad. 7.5g carbs, crispy and deliciously summery.
You may be surprised to read that this salad is keto friendly, given that it contains watermelon. But it’s all about quantities. Gobble up half a watermelon and you can wave goodbye to ketosis. Eat a moderate portion and it’s ‘Hello ketones!”. So go ahead and indulge in this refreshing plate of colourful summer goodness. It’s delicious, satiating, and guilt-free.
The combination of salty feta, cool sweet watermelon, crunchy cucumber, and aromatic mint is exquisite. Every bite of this colourful salad is as refreshing and packed with flavour as it looks.
Italian Watermelon is Lower in Carbohydrates than Berries
Just like humans are not all the same, nature’s offerings also differ in terms of macronutrients and taste. It’s all about the soil, the climate, and whether chemical pesticides and growth enhancers are used. Italy has the best legislation in Europe when it comes to produce. It prohibits nasty chemicals and GMOs, only organic pesticides are allowed, and many products even have Certified Origin or Soil Registration requirements. This all makes Italian produce the best choice indeed.
Italian watermelon carbohydrate content is 3.9g per 100g (BDA database). Not surprising, considering that it is about 95% water. However, just like with any other fruit that is ‘acceptable’ in keto land, quantity is key. And because watermelon weighs a lot, you need to be extra careful. A cup of blueberries will weigh much less than a cup of watermelon, so using weighing scales is essential.
How to Pick the Perfect Watermelon
Opt for a rounded, smaller watermelon. Inspect and discard any that show cracks or dents. You should hear a deep sound when tapping it firmly with your knuckles (hollow sound means over-ripe). There should be a creamy-yellow ground spot. This is the area that touched the ground and didn’t get sun exposure – the darker this patch is, the sweeter it will be, if it’s white it means it isn’t ripe enough and will be tasteless. Look for a watermelon that isn’t shiny (under-ripe), but also not too dull (over-ripe). It’s fine if you see an area of web-like markings – a sign of sugar seeping out.
How to Make Low Carb Greek Feta & Watermelon Salad
Prepare the vinaigrette first, by combining extra virgin olive oil, lime juice and pink salt. This can be done a day ahead if you want to save time.
Wash, top, tail, weigh and dice the cucumber in the same way. The skin of English cucumber is thin and not waxy, so you don’t need to peel it. When choosing an English cucumber, go for a firm one that is skinny and long. The fatter ones tend to be more watery, less sweet and contain seeds. If your cucumber has seeded, slice away the core and discard it. If you’re using an American cucumber, you need to peel it and remove the seeded core.
Next, cut the pitted Kalamata olives into halves. Then, tear the mint leaves to shreds by hand (don’t use scissors or a knife for this as the cut edges will oxidise very quickly).
For this dish, it’s better to use Greek Feta cheese in block form, as it tends to be less salty than the pre-crumbled or pre-diced types.
Top and tail the watermelon, place it cut-side down for stability and cut a thin slice. Remove the skin and any black seeds and weigh the flesh. Cut another slice or two (depending on the size of your watermelon). Once you have weighed enough flesh, cut it into to 2-3cm cubes. Always leave the watermelon step last, as the pulp will release liquid if sitting for too long.
Finally, combine your cut ingredients with the watercress and drizzle with the vinaigrette. Give it a quick toss and serve in individual bowls or plates. Alternatively, you can serve the salad in layers – with Feta and Watermelon on top, allowing your commensals to add the vinaigrette and stir their own salad.
Low Carb Greek Feta & Watermelon Salad is best served immediately, before the juices seep out of the watermelon and cucumber.
Enjoy!
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Low Carb Greek Feta & Watermelon Salad
Ingredients
- 200 g feta cheese - cubed
- 250 g watermelon - peeled, cut into small 2-3cm cubes, net weight
- 1 English cucumber - 200g unpeeled, cut into small 2-3 cm cubes
- 50 g watercress
- 40 g Kalamata olives - about 14, pitted, cut into halves
- 16 leaves mint
- 1 lime - 40ml, juice
- 30 g extra virgin olive oil - 2 TBSP (U.S. option HERE)
- 1 pinch fine himalayan pink salt - generous pinch (U.S. option HERE)
Optional - if your watermelon turns out to be tasteless or you prefer a sweeter overall salad
- 1 drizzle sugar free syrup - optional(U.S. option HERE)
Instructions
- Prepare the vinaigrette first, by combining extra virgin olive oil, lime juice and Himalayan salt. Add a drizzle of sugar-free syrup if your watermelon is tasteless or you prefer a sweeter salad (entirely optional).1 lime, 30 g extra virgin olive oil, 1 pinch fine himalayan pink salt, 1 drizzle sugar free syrup
- Wash, top, tail, weigh and dice the cucumber (no need to peel English cucumber, other varieties may need their waxy skin removed). If your cucumber has seeded, slice away the core and discard it.1 English cucumber
- Cut the pitted Kalamata olives into halves. Then, tear the mint leaves to shreds by hand (don't use scissors or a knife for this as the cut edges will oxidise very quickly).40 g Kalamata olives, 16 leaves mint
- Cut the Greek Feta cheese block into small cubes.200 g feta cheese
- Top and tail the watermelon, place it cut-side down for stability and cut a thin slice. Remove the skin and any black seeds and weigh the flesh. Cut another slice or two (depending on the size of your watermelon). Once you have weighed enough flesh, cut it into to 2cm (roughly) cubes.250 g watermelon
- Finally, combine your cut ingredients with the watercress and drizzle with the vinaigrette.50 g watercress
- Give it a quick toss and serve it immediately, or let your commensals do it.
Notes
Nutrition
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