Cancer fighting properties:
Tomatoes are an excellent source of vitamins C and A, in addition to several phytonutrients, most notably lycopene. Diets high in tomato intake have been associated with decreased risk of prostate cancer and other cancers, reduced risk of heart disease, and are showing promise in improving bone health. Even though tomatoes are botanically a fruit, they are low in calories and have a very low glycemic load, so they won't cause a large rise in your blood sugar.
Serves: 6
Ingredients:
5 handfuls spinach, lettuce or other greens
10-12 grape or cherry tomatoes
¼ seedless watermelon
¼ cup feta (ideally goat milk; or bulgarian cheese)
2 tablespoons white wine vinegar
5 tablespoons extra virgin olive oil
20 leaves basil
Salt and pepper
Cooking Directions:
- Assemble salad: Rinse and spin the spinach or greens and rip into bite-sized pieces. Quarter the tomatoes. Cut the watermelon into ~1-inch cubes. Crumble feta over the salad.
- Make dressing: Chiffonade the basil and put into a small bottle (I use an empty spice container). The dressing is a standard vinaigrette (typically 3:1 oil: vinegar) that’s just a tiny bit lighter on oil – add oil, vinegar, a few grinds of pepper and a pinch of salt. Shake up to emulsify. Dip a green leaf into dressing to taste for salt and adjust seasoning for taste.
- Chill salad until ready to serve. Dress ~ 15-20 minutes before serving (if you dress too early, the watermelon will weep).
Variations: This is such a versatile salad and there are so many variations you can play around with:
- Shake up the greens: mild greens work here as do those that are a bit bitter (like arugula).
- Add more salt with capers or olives.
- Add some bite with thinly sliced or chopped red onions (I like to quick pickle them in a little white vinegar to cut some of the raw onion's sharpness) or spring onion.
- Use a different acid in the dressing: instead of white wine vinegar, use a sweet balsamic or lime or lemon juice.
- Try different herbs: mint, cilantro instead of basil.
- Add some heat to the dressing with peppers.