Watermelon, a Treat and Dinner

16 08 2011

August is sneaking by and it is a bit of a frenzy to get as much of the seasons fruit as you can. Nothing says summer like watermelon. As I was cutting up watermelon for another road trip, I thought of all the ways to cut watermelon, everyone has their way. I wash first…never know where it’s been, even organic. I slice the bottom off, so it doesn’t roll and depending on how big it is, cut it in half and slice the rind off, then into chunks. I had quite the production going, chopped the scrap into small pieces and threw into the bucket for the compost (my under the sink Budweiser bucket, nice ;)), containers for the road and what didn’t fit, into a bowl for Tony. How do you slice your watermelon?

I had a fantastic watermelon salad at a great restaurant in Vegas last year. I hadn’t tried making a watermelon salad until a few weeks ago. I found a few in my books and they were all similar. I happen to be at my favourite farmers market, KFM, and at my usual tomato, cucumber and pepper stop, The Cucumber Man, they had fresh bags of arugula, ooooooohhhh. It was then it popped into my head I could make a watermelon salad. Done. I love cooking by the season and what I find at the market. Here’s the recipe, it is so good. Makes enough for two dinner size salads or four side salads.

  • 4 cups of cubed Watermelon, about 2 cm
  • 2 tsp chopped fresh Oregano, fresh from the garden (or use 1 tsp dry)
  • 1/2 small Red Onion, sliced really fine (optional for sattvic)
  • 5 cups of Arugula (at least I think that’s how much was in the bag)
  • 1/4 cup crumbled Feta (I bought a low-fat one from Sylvan Star, it was really good. You can use ricotta or parm as well)
  • Fresh ground Black Pepper
  • 1 tbsp White Wine Vinegar
  • 1 tsp Sea Salt
  • Fresh ground Black Pepper
  • 2-3 tbsp Olive Oil
Whisk the vinegar, salt, pepper and olive oil together for the dressing. Toss the watermelon, oregano and onion into the dressing, careful not to break up the watermelon. You can chill this for a bit before mixing the rest. When you are ready to serve, gently toss the arugula with the dressing and watermelon, add the feta and more fresh cracked pepper. Enjoy.
Eat well, Be well,

Bean and Feta Wrap

14 06 2010

I am always experimenting with lunch ideas. I am getting ready to start another year-long contract, so the lunches have to get portable again. I hate eating out at work. In all the years I’ve spent in corporate Calgary I think I ate out 1-2x a month. The rest of the time I brought my own healthful meals. After all these years, I have the quick go-to’s, the weekly mono-plan made on Sunday and the tried and trues. The trick is to keep the house stocked with fresh veggies and fruit, healthy grains, tuna, beans and the like. Don’t get me wrong there are days when it’s veggies and humus, a handful of rice crackers and an apple. But this to me is way better than having to forage at the company cafeteria or head to a restaurant.

I have recently enjoyed a new wrap, adapted it from a recipe I have. The original is a bit bland, so I’ve changed it enough to call it my own and have some ideas on how to repeat this with other additives. Even though I warm this on my stove top Panini grill, you can make the filling, bring a pita, bread or rice crackers and eat it on the go.

1 can shelled Fava, Lima/Cannellini or Butter Beans (my fav) Beans

3/4 c Crumbled Feta Cheese

2-3 tbsp Lemon Juice

4 tbsp Olive Oil (I replaced half with Coconut Oil)

1 tbsp fresh Oregano (or 1/2 tbsp dried)

3 tbsp fresh Parsley (optional)

2-3 tbsp chopped Black Olives

Pinch of Salt, lots of fresh cracked Pepper

Drain and rinse the beans. In a bowl, mash the beans using a fork. Once you start mashing, add the oil, salt, pepper and lemon juice. The beans don’t have to be smooth, choose a consistency. Add the rest of the ingredients, mix well, taste and adjust. Spread on a whole wheat/grainy wrap, top with spinach, roll up, folding in the sides. Warm on a Panini or in a fry pan until grill marks/toasted. The sandwich isn’t hot, just warm to your liking. Serve with a salad or a stack of carrot sticks (remember this is supposed to be easy for lunch).

Eat Well, Be Well,