Sweet, salty, and refreshing—these colorful skewers combine juicy watermelon cubes with creamy feta cheese and fresh mint leaves for a light appetizer or snack that’s hydrating and nutrient-rich.
Preparation Time
- Prep time: 10 minutes
- No cooking required
- Total time: 10 minutes
- Servings: 4 (makes about 12 skewers)
Ingredients
- 2 cups seedless watermelon, cut into 1-inch cubes
- 1 cup feta cheese, cut into ½-inch cubes
- Fresh mint leaves
- Balsamic glaze (optional, for drizzling)
- Toothpicks or small wooden skewers
Instructions
- On each skewer or toothpick, thread one cube of watermelon, one mint leaf, and one cube of feta.
- Arrange skewers on a serving plate.
- (Optional) Lightly drizzle with balsamic glaze just before serving.
- Serve immediately, or refrigerate for up to 2 hours before serving.
Estimated Nutritional Value (Per 3 skewers)
| Nutrient | Approximate Amount |
|---|---|
| Calories | 90 kcal |
| Carbohydrates | 8 g |
| Sugars (natural) | 6 g |
| Protein | 4 g |
| Fat | 5 g |
| Sodium | 190 mg |
| Calcium | ~10% DV |
| Vitamin C | ~12% DV |
| Water content | High |
Evidence-Based Health Benefits
1. Promotes hydration and heart health
Watermelon is composed of over 90% water and contains lycopene, a plant antioxidant linked to reduced blood pressure and cardiovascular risk.
Reference: Collins et al., Journal of Nutrition, 2007.
2. Supports bone health
Feta cheese provides calcium and phosphorus, both essential for maintaining bone density and preventing age-related bone loss.
Reference: Heaney, American Journal of Clinical Nutrition, 2000.
3. Aids digestion and reduces inflammation
Mint leaves contain menthol, which can support digestive function and provide mild anti-inflammatory benefits.
Reference: McKay et al., Phytotherapy Research, 2006.
Tips for Best Results
- Use cold watermelon for the most refreshing texture and flavor.
- Choose a firm feta block, not crumbled, for clean cutting and skewering.
- Don’t add salt—feta provides plenty of savory flavor.
- For a more complex bite, add a thin slice of cucumber or a cherry tomato.
0 comments on “Watermelon and Feta Skewers”Add yours →