With 90% water, watermelons can help you stay hydrated and maintain electrolytes during the heat of the summer. Plus, with its natural sugars, it can help satisfy a sweet tooth.

There are a lot of watermelon recipes out there with feta, but this one has a different twist while still being refreshing. The avocado or mango offer something creamy without adding dairy, so use them interchangeably. The crunch of peanuts is a nice finishing touch. Substitute pepitas if there is a nut allergy.

Sharing the same meal as a family helps build relationships and healthy relationships with food. Talking about color, texture and shapes is a great way to engage children in trying new foods. This recipe has a lot of colors and textures. If needed, keeping the dressing on the side can encourage sharing the same meal with minor adjustments. 

Our monthly recipes were developed for the "Kids Can Plate" cooking class series and from Amy's years of teaching in the Healing Garden kitchen. These largely plant-based and whole food recipes are great to share with your family by cooking with them or treating them.

Savory Watermelon Salad

Serves 4

INGREDIENTS

3 ½ cups ½ inch diced watermelon

1 large cucumber, quartered, seeded and ½ inch diced

1 ripe but firm avocado or mango, chopped into ½ inch pieces

Generous pinch of red pepper flakes (optional)

¼ cup cilantro, rough chopped

¼ cup salted peanuts, crushed and toasted until warm

DRESSING

1 tablespoon tamari or shoy

½ teaspoon fresh ginger, grated

2 teaspoon fresh lime juice (reserve zest)

2 teaspoon rice vinegar

1 teaspoon honey

Instructions

1. In a large bowl, whisk the tamari, ginger, lime juice, rice vinegar and honey.
2. Add the watermelon, cucumber, avocado or mango, and pepper flakes. Chill in the refrigerator for 30 minutes. Top with cilantro and give a gentle stir. 
3. Serve the crushed peanuts on top and the zest of the lime.