4th of July Watermelon Cucumber Salad

Wednesday, July 2, 2014

  • Watermelon has health benefits such as possibly preventing diseases such as heart disease, cancer, and diabetes.  It also can lower your blood pressure, aids in asthma and prevents muscle soreness after exercise.

  • 6 cups watermelon, cut into 1-inch pieces 
  • 1 cup coarsely chopped watercress
  • 3/4 cup thinly sliced Vidalia onion 
  • medium English cucumber, sliced (about 3 cups)
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh cilantro
  • 2 tablespoons fresh lime juice 
  • 2 teaspoons extra-virgin olive oil 
  • 1/4 teaspoon kosher salt
  • 2 ounces reduced-fat feta cheese, crumbled (about 1/2 cup)
  • Mint sprigs (optional)


  1. 1. Combine first 4 ingredients in a large bowl. Combine mint and next 3 ingredients (through oil) in a small bowl, stirring with a whisk. Add juice mixture and salt to watermelon mixture; toss gently to coat. Sprinkle with feta; garnish with mint sprigs, if desired.


Spring Clean Your Diet

Monday, April 14, 2014

Avoid Trans Fat by Purchasing Fresh, Whole Food

  • Aim to buy different colored fruits and veggies each week.  From white to purple in color.
  • Have a salad once a day with 2 types of vegetables, a fruit, a sprinkle of cheese and a light dressing.
  • Read the ingredients on the label of packaged food to make sure it does not contain partially hydrogenated oils (trans fat).

Sneaky Ways to get in Fruits and Veggies

  • Green fruit smoothies

  • Apples, pears, or berries on a salad

  • Add veggies to egg scramble

  • Add veggies to pasta or meat sauce

  • Fruit salsa for snack

  • Use thick cucumber slices sprinkled with salt and pepper instead of chips with guacamole

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