Watermelon & Feta Salad with Pine Nuts: ChefMD™

Aired on Lifetime Television
Sunday, January 28 and March 11
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Pine nut...the perfect nut for heart health. Pine nuts are loaded with magnesium and potassium. Together, these minerals lower blood pressure and improve circulation and blood flow. Toasting pine nuts brings out their buttery natural sweetness, especially if they've been frozen first. Because pine nuts are high in healthy fat, they spoil easily, even if they are still in the shell. So, look for pine nuts that are already packaged in an air tight container, and when you toast, use low heat, a quick hand, and just a few moments.

Watermelon & Feta Salad with Pine Nuts:

Preparation time: 15 minutes
Cooking time: 0 minutes
Servings: 4
Calories: 252 per serving (48% from fat)

Ingredients:

8 cups cubed (1/2 inch pieces) seedless watermelon
1 cup (4 oz.) crumbled feta cheese
1/4 cup pine nuts, toasted
3 tablespoons chopped fresh mint leaves
2 tablespoons balsamic glaze, such as Roland brand*
1/4 teaspoon freshly ground black pepper

Preparation:

In a large bowl, combine all ingredients, mixing well. Transfer to serving plates and serve immediately.

Substitutions:

Yellow-meated watermelon may replace half or all of the watermelon, chopped fresh basil may replace the mint and toasted sliced almonds or chopped walnuts may replace the pine nuts.

Tips:
If balsamic glaze is not available, simmer regular balsamic vinegar until slightly thickened. Cool and store in refrigerator up to 1 week.

Nutritional Analysis Per Serving:

Total fat (g): 14
Fat calories (kc): 128
Cholesterol (mg): 33
Trans fatty acids (g): 0
Saturated fat (g): 6
Polyunsaturated fat (g): 3
Monounsaturated fat (g): 3
Fiber (g): 2
Carbohydrates (g): 27
Sugar (g): 21
Protein (g): 8
Sodium (mg): 425
Calcium (mg) 211