Use the Heat: Grilled Watermelon and Mint Salad

Photo by: Min Kwon ©2015,Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015,Television Food Network, G.P. All Rights Reserved

Dust off your grills and get out your red, white and blue: The Fourth of July is almost upon us. Since meat recipes are always available, why not be the rock star of this year’s Independence Day with a nutritious and patriotic dish? If you haven’t tried grilling watermelon yet, this is the perfect time to experiment. Not only will it showcase an extra layer of effort and love by the cook, but the heat makes the fruit even sweeter and juicier. Combining watermelon with sweet and sour blueberries plus salty feta cheese, this spirited salad will proudly hold its spot on the table.

Photo by: Min Kwon ©2015,Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015,Television Food Network, G.P. All Rights Reserved

Mint is often added to plates as a garnish, but here it’s incorporated directly into the salad to really tie together all the different flavor notes with its fresh and aromatic qualities. I highly suggest making the salad right before serving and eating it shortly thereafter; otherwise, the salt from the feta will draw out too much water from the fruits and turn the salad into a less-than-appetizing soup.

Photo by: Min Kwon ©2015,Television Food Network, G.P. All Rights Reserved

Min Kwon, 2015,Television Food Network, G.P. All Rights Reserved

So, this July 4, exercise your freedom to experiment in the kitchen, and let your red, white and blue salad shine!

Grilled Watermelon and Mint Salad

Yield: 3 to 4 servings

Total Time: 10 minutes

Ingredients:

10 (1-inch) watermelon spears

1 cup fresh blueberries

2 ounces crumbled feta

2 tablespoons coarsely chopped fresh mint (or basil) leaves

1 tablespoon balsamic vinegar

Directions:

Preheat grill or grill pan to a very high heat. Brush watermelon slices with olive oil. Grill for about 2 to 3 minutes per side.*

Cool slightly and cut into 1-inch cubes (makes about 3 cups). Add to a serving bowl with the rest of the ingredients. Toss to combine. Serve chilled.

*If cooking on a grill, leave the rind on the watermelon slices, as it will make them easier to maneuver with your tongs.

Per serving: Calories 127; Fat 4 g (Saturated 3 g); Sodium 177 mg; Potassium 55 mg; Carbohydrate 21 g; Fiber 2 g; Sugars 17 g; Protein 4 g

Min Kwon, MS, RD, is a registered dietitian who specializes in food sensitivities. She has a passion for translating the science of nutrition into real-life, applicable advice and tips. In her healthy food blog, The Adventures of MJ and Hungryman, she focuses on sharing simple yet healthy recipes made from wholesome, REAL foods.

Next Up

Tips for Exercising in the Heat

Don't let summer's high temps bring your fitness routine to a halt. Just follow these five easy steps for exercising in the heat.

Franco Noriega Turns Up the Heat with Sizzling Recipes on Hot Dish with Franco

The all-new series premieres Saturday September 30 at 12|11c.

Think Outside the Bowl: Easy Cold Noodle Combos That Beat the Heat and Hit the Spot

Here’s how to put together a mix-and-match meal in no time.

Heinz Brings Heat to Its Ketchup

Will you be adding Heinz Hot Varieties to your summer cookout condiment collection?

How to Use Leftover Rice

From fried rice to stuffed cabbage to dessert: 15 easy recipes to use up those leftovers.

How to Pick a Watermelon

Our top tips for picking and buying summer’s quintessential fruit, whether you're picking it fresh off the vine or off the grocery store shelf.

Everything to Know about Watermelon

How to select, cut, store and cook with summer’s most quintessential fruit.

How to Use a Can Opener

And how to clean it — remove that disgusting gunk once and for all.

5 Delicious Ways to Use Paneer

Whether you buy it or make it at home, it’s great in everything from cakes to curries.

How to Use a Charcoal Grill

A comprehensive guide to setting up and lighting a charcoal grill and cooking your food to juicy perfection.