By Sue Bedford (MSc Nutritional Therapy)
Watermelon is a great source of vitamins C, A, B (some- including folate), magnesium and potassium. It is also high in carotenoids including lycopene and beta carotene- both of which are beneficial when it comes to fertility. Watermelon also contains glutathione which is linked to helping improve egg quality in certain studies.
Prawns are a great source of protein and are low in fat, making them excellent health and fertility food. Prawns are high in omega 3 fatty acids, iodine, selenium, zinc, vitamin D, and A, as well as significant amounts of vitamin B12, B6, and niacin. They’re also rich in iron, which aids in the production of red blood cells.
Red onion, a prebiotic food – helps to keep the gut healthy by feeding the ‘good’ bacteria found there. It is also a great source of antioxidants and contains anti-inflammatory properties along with a good amount of various vitamins and minerals including folate, vitamin C and B6, calcium, magnesium and potassium.
Feta cheese provides calcium and protein, which helps regulate blood sugar levels by slowing down the release of sugar from food into the bloodstream.
The olive oil provides healthy monounsaturated fats, iron and a good amount of vitamin E- another powerful antioxidant that is important to health and fertility.
Mint – a good source of iron, folate and beta carotene- adds to the balance and taste to this super salad.
Finally, the watercress in this salad is just wonderful! It is a member of the cruciferous vegetable family and is rich in many nutrients including vitamins C, E and K, calcium, beta-carotene, iron and iodine.
Watermelon, Prawn, Feta, Red Onion and Watercress Summer salad
- 1/2 red onion thinly sliced
- 1 tablespoon fresh lemon juice
- 600g seeded, cubed watermelon
- 600g of cooked prawns, peeled (tails intact), deveined
- 100g feta cheese, crumbled
- handful of chopped fresh mint
- 2 tablespoons extra virgin olive oil
- 120g fresh watercress (washed)
In a large bowl, combine the watermelon cubes, feta cheese, olives, and onions with lemon juice and mint. Drizzle olive oil over it all and toss to blend. Place the watercress into a serving bowl and tip over the combined ingredients, finally, add the cooked prawns. Enjoy!