Cooling Anticancer Summer Salad
One of the fundamental pillars of an anticancer diet is to eat a colorful variety of plants. Plants are full of good-for-you fiber, vitamins, minerals, antioxidants, and phytonutrients (the chemicals that produce their color). It’s these phytonutrients that are the real cancer-fighting heroes. You can read more about the power of phytonutrients in keeping you cancer-free here: A Rainbow of Color is Your Best Medicine.
According to a 2009 phytonutrients report (from the National Health and Nutrition Examination Surveys), 8 out of 10 people in the US are falling short in virtually every color category of phytonutrients. In particular, 78% are falling short in red phytonutrients.
Foods rich in the color red are a great source of the following phytonutrients:
- Lycopene
- Ellagic Acid
- Quercetin
- Anthocyanins
These phytonutrients are protective against heart disease and cancer, especially prostate cancer. They are also good at boosting the immune system and lowering inflammation.
Today’s recipe is not only an excellent source of red foods it also includes lime juice & lime zest which are both powerful cancer fighters & immune boosters.
In addition to boosting your health, this delicious and refreshing salad is a perfect cooling side to add to any summer meal, BBQ, or picnic.
Watermelon, Tomato, Feta, & Mint Salad
Ingredients
- 1 small watermelon, peeled & cubed (seeds removed)
- 4 medium heirloom tomatoes, cubed
- ¼ cup chopped fresh mint leaves
- 2 Tbsp extra-virgin olive oil
- 2 small limes, juiced & zested
- 4 oz feta, cubed or crumbled (½ typical package – I prefer goat or sheep milk feta)
Directions
- Place the watermelon, tomato & mint in a large mixing bowl.
- Add the olive oil, fresh lime juice, & zest. Toss until evenly dressed.
- Transfer to a serving bowl and crumble feta over the top. Drizzle with a bit more olive oil.
- Serve immediately and enjoy! 😋
Variations: once you’re happy with the base salad outlined above, feel free to add in some other flavor options or mix up the ingredients. There are a lot of really yummy combinations you can play with. Here are some other ingredients that would work well in this recipe:
- Red onion
- Avocado
- Cucumber
- Chili Pepper
- Basil or Cilantro
- Arugula
- Black Olives
- Strawberries
I can’t wait to hear what you think. Give it a go and let me know.
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