WIC Kitchen: Cool Summer Salads to Beat the Heat

Summer is supposed to be hot, but so far this summer has been a bit hot.

The Monongalia County Health Department's Women, Infants, and Children (WIC) program recommends drinking plenty of water regularly for a variety of reasons, including aiding digestion and flushing toxins.

Watermelon helps keep you hydrated, but here are some other summer foods that can help: Not only is watermelon 92% water, it also contains lycopene, which has been linked to a reduced risk of heart disease.

Watermelon is delicious on its own, but it also makes a great ingredient in salads and other dishes.

Part of the July WIC Kitchen Menu, this Watermelon Salad with Feta also contains cucumber, red onion, and avocado for a great flavor. Topping this flavorful salad with mint and basil leaves adds even more flavor.

Chickpeas are delicious in so many different ways: they're inexpensive, store well, and make a great salad centerpiece or staple ingredient.

Greek chickpea salad is a great protein substitute for meat, plus it's packed with fiber and healthy fats.

This recipe uses cucumbers, which, like watermelon, have a high water content of 95%. One cucumber, with the skin still on, provides your daily recommended intake of vitamin K, which helps with blood clotting and wound healing.

Both watermelon and cucumber are rich in fiber and water content, which can help you lose weight.

These salads are perfect for picnics and potlucks – it's always great to bring a fresh, delicious side dish to an event or serve the salad as a main dish accompanied by fruit and bread.

Enjoy a salad that is not only tasty but also contains many beneficial ingredients.

Items marked with an asterisk

It is available through Monongalia County Health Department WIC, call 304-598-5181 for more information.

Watermelon salad with feta cheese

For dressings:

2 tablespoons extra virgin olive oil

3 tablespoons fresh lime juice*

1/2 garlic clove (minced)*

1/4 teaspoon sea salt

For salads:

5 cups* diced watermelon

1 cup diced cucumber*

1/4 cup thinly sliced ​​red onion*

1/3 cup crumbled feta cheese

1 avocado (diced)*

1/3 cup fresh mint or basil leaves

1/2 jalapeno or serrano pepper (thinly sliced, optional)*

salt

Dressing: Combine olive oil, lime juice, garlic and salt in a small bowl.

Arrange the watermelon, cucumber and red onion on a large plate or platter. Drizzle with half the dressing. Top with the feta, avocado, mint and serrano pepper (if using) and drizzle with the remaining dressing. Season to taste. Plate and serve.

Greek Chickpea Salad

1 1/2 cups cooked chickpeas (canned is fine)*

2 very ripe tomatoes*

1 medium red onion*

1 cucumber*

2/3 cup crushed

Greek Feta Cheese

1-2 teaspoons dried

Greek Oregano

1/2 cup extra virgin olive oil

Greek Olive Oil

2 tablespoons fresh lemon juice*

Sea salt to taste

Drain the chickpeas in a colander and transfer to a bowl.

Core the tomatoes and cut them into wedges or chunks. Peel the cucumber, cut it in half lengthwise and then slice it into 1/4-inch thick slices. Peel the onion, halve it and then slice it.