Sun On Your Plate #10 – Watermelon

Today two recipes with the same main ingredient.

sun-on-your-plateWatermelon Soup

What could be better on a hot summer day than a cool soup made with fresh watermelon and mint?

Makes 4 servings

Prep: 15 minutes
Cool: 2 hours

Shopping List:

  • 650 gr or 4 cups cubed seeded watermelon
  • 30 ml or 2 tablespoons lemon juice
  • 2 gr or 1 tablespoon chopped fresh mint
  • 15 ml or 1 tablespoon honey

munt-largeTO MAKE:

  1. Blend watermelon, lemon juice, mint, and honey in a blender until smooth.
  2. Refrigerate 2 hours before serving.

Note: Add some Serrano chile for a kick!


Amount Per Serving
Calories: 85
Total Fat 0.3g
Saturated Fat 0g
Cholesterol 0mg 0 %
Sodium 2mg
Total Carbohydrates 22g
Dietary Fiber 0.9g
Protein 1.3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only one serving max !

PDF of this recipe: 20130808-Sun-on-a-Plate-Watermelon-Soup

sun-on-your-plateWatermelon Salad

Surprising yet delicious combination of ingredients that can be had as a starter salad, healthy snack or a light meal.

Makes 15 servings

Prep: 20 minutes

Shopping List:

  • 45 ml or 3 tablespoons lime juice
  • 120 gr or 1 cup sliced red onion, cut lengthwise
  • 2300 gr or 15 cups cubed watermelon
  • 400 g or 3 cups cubed English cucumber
  • 225 gr or 1 [8 ounce] package feta cheese, crumbled
  • 25 gr or ½ cup chopped fresh cilantro
  • freshly ground black pepper
  • sea salt

sliced-red-onionTO MAKE:

  1. In a small bowl, pour lime juice over the sliced red onions.
  2. Allow to marinate while assembling the salad.
  3. Gently combine the watermelon, cucumber, feta cheese, and cilantro in a large bowl.
  4. Season with freshly ground black pepper.
  5. Toss watermelon salad with marinated onions and season with sea salt just before serving.

Note 1: Of course you can use fresh mint instead of cilantro.
Note 2: No limes at hand? Use lemons!


Amount Per Serving
Calories: 94
Total Fat 3.5g
Saturated Fat 2.3g
Cholesterol 13mg
Sodium 198mg
Total Carbohydrates 14.2g
Dietary Fiber 1g
Protein 3.4g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only one serving max !

PDF of this recipe: 20130808-Sun-on-a-Plate-Watermelon-Salad

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