Watermelon & Feta Salad with Nuts & Seeds
Refreshing, nutrient-dense and on the table in 10 minutes — the summer companion to the hydration lesson: water and electrolytes on a single plate.
Nutrition per serving
Per serving (recipe makes 2). Of that, around 16 g sugar (from fruit & honey), ~11 g saturated fat and more than 280 ml of fluid. Values calculated & rounded — they shift a little depending on your feta and the size of the olives.
Why this recipe?
When the temperature climbs, sweating costs you more than just fluid — you lose electrolytes like potassium and sodium too. This salad puts both back, and tastes like summer while it's at it.
- Watermelon & cucumber are over 90 % water and bring potassium along for the ride.
- Feta & olives supply sodium — exactly what helps your body hold on to that water.
- Walnuts & pumpkin seeds add magnesium, plant-based omega-3 (alpha-linolenic acid) and protein.
- Baby spinach (or arugula) rounds it out with vitamins, plant compounds and fibre.
- Extra-virgin olive oil brings monounsaturated fats and polyphenols.
The result: water, electrolytes, quality fats and micronutrients in one bowl — ideal after training or as a light lunch on a hot day.
Ingredients
- Watermelon (cubed)300 g
- Cucumber (cubed)150 g
- Feta100 g
- Baby spinach / arugula50 g
- Walnuts (chopped)40 g
- Pumpkin seeds (toasted)2 tbsp
- Black olives10
- Extra-virgin olive oil2 tbsp
- Lime juice1 tbsp
- Honey1 tsp
- Salt, pepperto taste
- Fresh mint optionala few leaves
How to make it
- Cube the watermelon, cucumber and feta; wash and dry the baby spinach.
- Add everything to a large bowl together with the olives, walnuts and pumpkin seeds.
- Whisk the olive oil, lime juice, honey, salt and pepper, then drizzle over the salad.
- Garnish with fresh mint and serve straight away.
Tip: for extra crunch, toast the pumpkin seeds in a dry pan for 2–3 minutes.
Water and electrolytes together. Watermelon and cucumber bring fluid and potassium, feta and olives the sodium — and that combination is what helps your body keep the water in rather than flush it straight out. Why this is the real lever in summer is in the lesson "You sweat more than you think" →
Variations & meal prep
- Veggie boost: swap half the watermelon for grilled zucchini slices for more roasted notes.
- Vegan: trade the feta for marinated tofu cubes or vegan feta.
- Meal prep: keep the watermelon, cucumber and dressing separate and toss everything only just before eating — that keeps it crisp.
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