954-367-9232 (YADA) INFO@YADACHEF.COM

Watermelon and Feta Summer Salad Recipe

by | Jul 10, 2025 | Recipes

Hobe Sound Personal Chef
Print Friendly, PDF & Email
This bright and beautiful Watermelon and Feta Summer Salad combines juicy watermelon, creamy salty feta, and fragrant chopped sage for a surprising flavor twist. It’s incredibly simple, ready in just minutes, and perfect for hot days when you want something light yet satisfying.The sweet melon pairs perfectly with the tangy feta, while fresh sage adds an earthy, slightly peppery note that makes this salad stand out from the usual mint versions.
.
Watermelon and Feta Summer Salad Recipe
1 pound/450g watermelon, rind removed and cut into bite sized pieces
1/4 pound/115g feta cheese crumbled
16 sage leaves, chopped
1 teaspoon/5ml fresh ground pepper

In a large bowl place watermelon, feta cheese, chopped sage and pepper. Toss gently to combine. Serve immediately.

Your ingredients and the benefits:

Most people do not put watermelon and salad in the same sentence. In the food world it is not unheard of. Indeed it is really nothing new. Many of the watermelon salads I have had included mint, and occasionally basil. In Chinese cooking I was taught to have three taste ingredients; sweet, salty and sour. This was my thought process for using sage.
.

Sage is sharply flavored and slightly bitter herb in the family of Lamiaceae, of the genus: Salvia. Sage is in the same family as basil, mint and rosemary. It is found all over the Mediterranean. Sage herb parts have many notable plant-derived chemical compounds, essential oils, minerals, vitamins that are known to have disease prevention properties.

The primary biologically active component of common sage appears to be its essential oil, which chiefly contain ketones; A-thujone, and B-thujone along with cineol, borneol, tannic acid; bitter substances like cornsole and cornsolic acid; fumaric, chlorogenic, caffeic and nicotinic acids; nicotinamide; flavones; flavone glycosides and estrogenic substances. These compounds are known to have counter-irritant, rubefacient, anti-inflammatory, anti-allergic, anti-fungal and anti-septic properties.

Thujone is GABA and Serotonin (5-HT3) receptor antagonist. It enhances attention span and quickens the senses, and can help deal with grief and depression.

Fresh sage leaves are a good source of antioxidant vitamin, vitamin C; contain 32.4 or 54% of RDA. Vitamin C helps in the synthesis of structural proteins like collagen. Adequate levels in the body help maintain integrity of blood vessels, skin, organs, and bones. Regular consumption of foods rich in vitamin-C helps the body protect from scurvy; develop resistance against infectious agents (boosts immunity) and scavenge harmful, pro-inflammatory free radicals from the body.

Watermelon is a sweet tasting summer fruit. Every 100 grams of watermelon contains 30 calories, one g fiber, food, ten g sugar, one g protein, free fat and cholesterol, contains vitamins such as A, C, E, D, niacin, thiamine, B6, B12, acid Pantothenic. Also contains minerals such as iron, calcium, magnesium, manganese, potassium, phosphorus, zinc, fluoride, selenium. Watermelon is SODIUM FREE!

.

Rich in rich in antioxidants, and citrulline compound, which helps to maintain good levels of histidine-arginine. Which plays an important role in maintaining the elasticity of the arteries and blood vessels contains vitamin C, A. These vitamins play a role in the fight several cancers such as breast cancer, prostate cancer, uterine cancer, lung cancer, colorectal cancer by protecting cells from free radicals damage to vehicles.
.
Potassium and manganese are working on blood pressure regulation, as well as antioxidants work to maintain the health of blood vessels against sclerosis, which helps to ease the movement of the passage of blood vessels, thus reducing the high blood pressure.
.
It is also said to be a “natural” viagra by increasing blood flow.
.
Feta is a tangy, crumbly, slightly salty traditional Greek cheese. It is traditionally made from unpasteurised sheeps milk cheese. Now you can find both cow and sheep milk versions, pasteurised and unpasteurised.
.
A 1-ounce serving of feta cheese supplies 140 milligrams of calcium toward your daily requirement of 1,000 to 1,200 milligrams. Calcium helps keep your bones strong and can help prevent osteoporosis.
.
Mineral supports the health of your heart, muscles and nerves as well.
.
Vitamin B12 promotes red blood cell production and helps keep your brain functioning normally. Feta cheese contains small amounts of iron, folate and vitamin D.
.
According to Livestrong.com: “Eating feta cheese made from raw milk in small seaside tavernas in Greece could be a good way to combat food poisoning, Researchers presented evidence at the 2008 Annual Meeting of the Society for General Microbiology indicating that lactic acid bacteria found in raw sheep milk from small farm”.

0 Comments