Lunch: Grilled Watermelon Salad

Recipe by /contributors/eric-werner Watermelon takes on a nice char on the grill. Don't fiddle with the pieces; just flip them when it's time.

This recipe includes superfoods such as:

Honey, Basil

Health benefits of Grilled Watermelon Salad

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

1 large fresh basil sprig
1/3 cup plus 1/2 cup extra-virgin olive oil plus more for brushing
3 1/2"-thick slices seedless watermelon, rind removed, each cut into 6 wedges for a total of 18 wedges
1/4 cup fresh lime juice
1 tablespoon honey
Kosher salt and freshly ground black pepper
3/4 pound pea sprouts or watercress (tough stems removed; about 12 cups)
36 slices Pickled Radishes , cut into eighths
1/2 cup (4 ounces) queso fresco, crumbled
1/4 cup (1 ounce) shelled pumpkin seeds (pepitas), toasted
Ingredient Info:Queso fresco, also known as queso blanco, is sold at better supermarkets and at Latin markets. If unavailable, mild feta can be substituted.

Instructions

Heat basil and 1/3 cup oil in a small skillet over medium heat until basil begins to bubble. Simmer for 3 minutes. Remove pan from heat. Let cool for 1 hour. Discard basil; set aside basil oil.
Build a medium fire in a charcoal grill, or heat a gas grill to medium. Brush grill rack with oil. Grill watermelon until lightly charred, about 2 minutes per side. Set aside.
Whisk remaining 1/2 cup oil, lime juice, and honey in a large bowl to blend. Season to taste with salt and pepper. Add pea sprouts and toss to coat.
Place 3 pieces of grilled watermelon on each plate. Top with pea sprouts and drizzle basil oil over. Garnish with Pickled Radishes, queso fresco, and pumpkin seeds.

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