Watermelon Salad with Mint + Feta

This easy watermelon salad is bursting with flavor! When paired with champagne vinaigrette this simple salad takes on a bold Mediterranean flavor. What’s more, this delightful recipe can be enjoyed on a low-carb or cyclical keto diet.

Yea I know, it’s late October and I’m posting a summer salad recipe when I should be posting all things pumpkin.

Well, first of all, I’m pregnant and no longer have control over my wildly erratic palate. And second of all, it’s still hot as balls here in Southwest Florida— so there you have it.

Lately, I’ve been feeling Mediterranean, which means fresh and flavorful are at the forefront of my desires. I thoughtfully selected a citrus champagne vinaigrette to compliment the sweet and savory flavors of the watermelon and feta.

Is Watermelon Keto-Friendly

While watermelon is not as friendly an option as other high-fiber fruits such as avocados or berries, it can still be enjoyed in moderation on a ketogenic diet.

Just keep in mind, as with any other fruit, watermelon contains fructose (fruit sugar). And fructose must be factored into your daily carb count.

This salad contains 12 grams of carbs, 6 grams of sugar, and 3 grams of fiber. In total, you’re looking at 15 grams of net carbs (carbs + sugar – fiber = net carbs) for the entire salad— certainly reasonable for the occasional higher carb meal, and ideal for cyclical keto enthusiasts.

How to Make the Champagne Vinaigrette

Homemade vinaigrettes are SUPER easy! Plus, they’re WAY healthier than most store-bought alternatives because you have full control over the quality of your ingredients.

There are two important factors when it comes to making a killer homemade vinaigrette. The first is to select a high-quality oil, and the second is to balance the oil with an appropriate ratio of acid.

CHOOSING HIGH-QUALITY OIL

The type of oil you select will not only determine the complexity of flavors within your vinaigrette, it also sets the standard for health. Most store-bought vinaigrettes contain highly processed oils such as vegetable, canola, or soybean. The reason being, they’re inexpensive to manufacture and maintain lengthy shelf-lives. The problem with processed oils is that they’re subjected to destructive high-temperature processing methods. Such methods promote significant oxidative stress, and oxidative stress can damage cells, proteins, and DNA. Over time, this stress can lead to oxidative damage, effecting liver function, and contributing to aging.

In short, you’d be wise to select a cold-pressed oil that pairs well with champagne vinegar. My personal preference would be olive oil, though, avocado oil will work just as well.

WHAT IS AN APPROPRIATE RATIO OF ACID?

Once you’ve selected your oil, the next step is to balance the oil with an appropriate level of acidity. Traditionally, homemade vinaigrettes call for a 3:1 ratio. Meaning 3 parts oil to 1 part acid. So if you want to make 1 cup of salad dressing, you’d use 3/4 cup of oil and 1/4 cup of vinegar.

I prefer a more acidic experience— so I generally opt for a 2:1 ratio— your choice.

After selecting choice oil and vinegar, simply pour your desired ratio into a mason jar. Add a pinch of salt and some fresh ground pepper. Seal the cap and shake vigorously for 30 seconds. It’s seriously that easy!

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Medical Disclaimer

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Katie Rodriguez nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.

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