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WHY WE SHOULD ALL BE EATING MORE WATERMELON – WATERMELON SALAD WITH FETA AND PUMPKIN SEEDS

July 4, 2014 6 Comments

watermelon-salad-in-sun

The biggest blockbuster research in recent weeks was Cambridge University’s study into lycopene, a carotenoid (that’s a natural pigment made by plants) and powerful anti-oxidant.

The latest in a string of studies and reports showing the benefits of lycopene, this one found that lycopene-rich diets can improve cardio-vascular and heart health.  Previous studies have suggested that lycopene lowers the risk of prostate, skin, liver, lung and breast cancer – as well as preventing osteoporosis and skin-ageing.

As Doctor Rao, Professor Emeritus at the University of Toronto, says: “Evidence to date supports the beneficial role of lycopene in human health. Ongoing studies will undoubtedly strengthen the existing scientific evidence.” You can read about the latest research here (one of our favourite reads at Kale and Cocoa: Alzheimer’s & Dementia Weekly … No, I’m not joking!): http://www.eat2think.com/2014/06/tomatoes-improve-function-of-blood-vessels.html

But all the newspaper coverage (yes, it made the front page of most UK broadsheets) has focussed on tomatoes (more lycopene in cooked tomatoes than raw, better absorbed when olive oil is eaten alongside etc).  The most concentrated source of lycopene is actually dried tomatoes – so keep a jar in your store cupboard and snip into salads and soups.  But the next lycopene-richest foods (twice as rich as cooked tomatoes) are guavas and watermelon.  Granted, guavas are not always readily available.  But watermelons are on sale all year round.  And most of us (and our kids) love watermelon!

This week’s recipe is a fantastically simple savoury salad, adapted from a Peter Gordon recipe.  I first made it ten years ago (with some trepidation) for a friend who worked for Raymond Blanc – when he finished off the bowl and asked for the recipe I knew it must be good.  It’s been in my summer repertoire ever since …

WATERMELON AND FETA SALAD WITH PUMPKIN SEEDS

Serves 6 as a starter

  • 1 cup of pumpkin seeds, dry roasted for a few minutes.
  • 1.5 kg watermelon flesh, cubed (I leave the seeds in, but take them out if you prefer)
  • 300g feta cheese
  • 60 ml extra virgin olive oil
  • 3 lemons, quartered

Crumble the feta over the watermelon, sprinkle over the pumpkin seeds and some crushed black pepper, drizzle over the oil and serve with lemon wedges for squeezing. This makes a great starter or a perfect side salad for barbecues – or pretty much anything on a hot day!

Annabel

  • Meal Types: Soups and Salads
  • Conditions: Bones, Cancer, Heart, Heart disease
« BEER, BARBECUES AND RECIPE FOR BBQ’D FISH TACOS
WHY WE ARE NUTS ABOUT NUTS – AND A RECIPE FOR ALMOND-GINGER DIPPING SAUCE »

Comments

  1. Bean Landale says

    July 4, 2014 at 9:00 am

    Tania Fawcett forwarded this onto me and I think you’ve done a fantastic job and now look forward to my weekly update. Very clever idea, as giving a good tip per week is brilliant and not information overload.

    Keep up the good work and thank you so much.

    Bean Landale

    Reply
    • Annabel Abbs says

      July 4, 2014 at 2:57 pm

      Thanks Bean – we’re so glad you’re enjoying the site! Your positive words mean a lot to us…
      Annabel and Susan

      Reply

Trackbacks

  1. SUNSHINE, VITAMIN D AND A RECIPE FOR COCONUT-CRUSTED SALMON - Kale & cocoa says:
    August 22, 2014 at 7:59 am

    […] sources of Vitamin D – including oily fish, eggs and dairy. (Check out our frittata recipe and watermelon and feta salad for some summery recipes which deliver Vit D). This salmon recipe is a big hit – with adults and […]

    Reply
  2. recent health research into microbiota and pea soybean salad says:
    August 29, 2014 at 6:33 am

    […] always have peas and soybeans in my freezer and jars of red peppers and sun-dried tomatoes (rich in lycopene)  in my store cupboard for those nights when there’s nothing in the fridge and I only want to […]

    Reply
  3. WHY YOU NEED TO NURTURE YOUR LOVED ONES: ONE-POT COD WITH RED VEGETABLES - Kale & Cocoa says:
    May 19, 2017 at 8:13 am

    […] Well, cooking a meal, obviously. This one-pot dish is a current favourite in our household, combining seasonal, flavonoid-rich Jersey Royals (although any small or new potatoes will do) with lycopene-rich tomatoes and red peppers, white fish and flavoursome, anti-oxidant-rich paprika.  It’s quick and easy, leaving you plenty of time to nurture your loved ones. Read more about why we love lycopene here. […]

    Reply
  4. What happens in our bodies after menopause - The Age-Well Project says:
    July 31, 2022 at 1:39 pm

    […] Watermelon salad with feta and pumpkin seeds […]

    Reply

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Welcome to The Age-Well Project

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Everything we’ve learnt about ageing well points Everything we’ve learnt about ageing well points to a time (for women at least) in their mid-60s when the chronic conditions of ageing, like diabetes, heart disease and dementia, are - statistically - more likely to kick in. 

And we know that our reproductive hormones do so much more than prepare us to have periods and babies, we have receptors for them throughout our bodies and brains. 

Oestrogen, in particular, helps keep bones strong, blood vessels flexible, brains firing and inflammation levels low. Essentially, it wraps us up in a cosy protective cloak to keep us safe and healthy while we're able to reproduce, but once the eggs have run out - we're on our own! 

Between the average age of menopause at 51, and that time in our 60s when the chronic conditions of ageing are more likely to kick in, we have a decade or so in which it’s vital to focus on our health.

And how to do that? It’s on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #menopause #menopausehealth #postmenopause #postmenopausefitness #postmenopausal #oestrogen #hormonalhealth
If you’re lucky enough to have good metabolic he If you’re lucky enough to have good metabolic health you might want to thank your Mum today. Recent studies have found that women who move around during their reproductive years and during pregnancy and then breastfeed for a bit pass on a compound in their milk called 3SL which provides lifelong protection against poor metabolic health. The offspring of moving, breastfeeding Mums appear to have a lower lifetime risk of heart disease, type 2 diabetes and other chronic metabolic disease. Even gentle strolling during pregnancy and while nursing can produce this compound. So today we thank our Mums for that - as well as everything else.  Susan’s mum in the hat. Annabel’s mum in the pony tail. 

#mothersday #mothers #move #agewell #goodhealth #longevitylifestyle #longevity #walk
There’s been lots of good news for walkers recen There’s been lots of good news for walkers recently. A study published last month found that over-60s who walked between 6000 and 9000 steps a day cut their risk of heart disease (including strokes and heart attacks) by 40-50 percent, when compared to a more typical 2000 steps a day. In fact this study found that for every additional 1000 steps walked, the risk fell still further. 

How far are you walking to age well? Let us know in the comments and there’s more on the power of walking on the blog - link in bio

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
A big hug from us to you to mark International Wom A big hug from us to you to mark International Women’s Day! 

The campaign this year reminds us to embrace equity as a way to recognise that each of us has different circumstances, and we need different resources and opportunities to reach an equal outcome. Of course, this is as vital in ageing and health outcomes as in every other field.  

So we’re embracing our age and hoping to grow older in a more equitable society ❤️

#internationalwomensday #embraceequity #embracequity2023 ##longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #iwd2023 #madformidlife
We’ve learned to love walking backwards! So many We’ve learned to love walking backwards! So many benefits when it comes to ageing well. 

If you’re not sure how to start or are worried about looking silly (we were) - there are lots of tips on the blog, link in bio. 

If you’re a backwards walker, let us know in comments below! 

If you’re planning to start, save this post for when you’re ready for some reverse walking 

#longevity #womenover50 #agewell #ageingwell #agingwell #longevityblog #healthblog #agewellblog #over50bloggers #womenover50 #healthspan #womenover60 #walking #womenwhowalk #womenwhohike #reversewalking #backwardswalking #walkingbackwards
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