Fresh Summer Melon and Avocado Salad with Burrata

This is a little salad that I whipped up for myself recently and it was absolutely delicious, so I wanted to share it with you, and it took all of 5mins to make. I had this with Tuna, but you could easily drop the tuna and have it as a side to another dish or to take with you to a BBQ. I made it up from scratch with what I had in the fridge and garden at the time, so all ingredients are approx. I eat my salads to the commercial pasta plates that I have and so long as they end up a little heaped, I know I will be satisfied.  I often eat on my own at night as my husband works late shifts as a nurse, so I am usually looking to make something fresh, simple, and delicious.

As I was writing this out for you, I had a thought, you could have fried and cooled haloumi with it instead of the mozzarella, to add a little saltiness and a different texture, I always use a Cypriot style haloumi. As a finisher, you could add some crunchy sprinkles to the top or some chopped cashews/ pepitas. With that in mind I am giving you a little added recipe for the crunch.

All my salad dressings are home made, and they generally start off as my marinated fetta oil, as I don’t like to waste all that infused goodness once we have eaten the fetta. I have tried to replicate this for you without the fetta, but really any sort of vinaigrette dressing would be fine.

This recipe is delicious and well-rounded with fresh fruit, protein, dairy and cooling herbs. You can add some carbs with the crunchy sprinkles if you like. With the sprinkles make a batch and then once cooled keep in an airtight jar in the pantry to use over the week or so after making.

Salad Ingredients (for individual serve, approx.)

150g Watermelon, cut into edible squares.

150g Rockmelon, cut into edible squares.

½ Avocado, cut into edible squares.

Few thin slices of Red Onion

30 – 50g Burrata/ Fior Di Latte (or haloumi)

Fresh Mint thinly sliced.

Fresh Basil thinly sliced.

95g Tuna, drained of oil (optional)

Method

• Start by layering watermelon and rockmelon into your chosen serving dish, add the avocado next and then sprinkle the slices of red onion over the top.
• If using Burrata/ Fior Di Latte, gently tear off chunks and layer over the top of salad. Use more or less depending on your taste. Or substitute in your haloumi here.
• Sprinkle the freshly picked and sliced herbs over the lot,
• Add tuna to the top and centre.
• Dress with vinaigrette just before serving to taste.

Dressing (best made at least 2 days before and then keep in the fridge to use until all gone)  

75ml Good quality olive oil

75ml of Sunflower oil (or you can use a nut oil like avocado/ walnut)

50ml approx. of vinegar. I use a combination of Apple Cider, Red Wine, Balsamic with a dash of Chinese Rice Wine.

2-3 cloves garlic, whole peeled

2 x fresh thyme sprigs

1 fresh rosemary sprig

½ t yellow mustard seeds

½ t fennel seeds

1 Cinnamon quill

1-2 bay leaves

Himalayan Rock salt, freshly ground, to taste.

Fresh cracked pepper to taste

Method

1. Infuse the oil.
2. Pour all oil into a suitable sized jar first.
3. Then add all other ingredients to the jar.
4. Seal and place in a cupboard, away from light until you are ready to use.
5. When ready to use, you can either leave all the bits in there, or remove by pouring the whole lot through a sieve into another jar, thereby removing the bits!

• Make the vinegarette!
• To your jar of infused oil, add the vinegars. Basically, I work to 1/3 of vinegar to the total amount of oil.
• Make sure you have the balance of oil and vinegar right, by sealing the jar, shaking vigorously and then testing how it looks and tastes.
• Keep repeating this and adding more vinegar/ oil as required to get the right taste for you.

Crunchy Sprinkles

1-2 T Olive oil

60-70g roasted almonds, unsalted, roughly chopped

100g of gluten free bread slices, chopped into little squares, approx. 1.5cm x 1.5cm.

60g pepitas

½ t of chill flakes

Method

• In a warm pan add the oil and bread squares, cook gently until starting to toast, stirring regularly.
• Add the almonds, pepitas and chill flakes, keep stirring until all ingredients are well toasted, but not burnt.
• Take off the heat and lay out on a tray to cool. Add salt and pepper to taste.
• Once cool, place into a jar that is airtight.

If you have not seen it yet, you can check out the Meno journal on our website about Understanding Weight Loss Challenges in Perimenopause and Menopause. You can also read about Stress and weight gain in the Mindset Journal on Meditation Practices to Help You Regulate and Flow In Harmony During Meno.

Mocktail: Elderflower Cordial, Mint, and Soda.

This is quickly becoming a favorite drink for me over summer. It is fresh and a little sweet and surprisingly a fabulous substitute for a vino. I generally have one glass and then just keep topping up with soda, to keep the minty goodness going. The thing I love most about this is that it is accessible. As in, inexpensive and something you can keep in your cupboard.

In a large glass, over ice, simply add elderflower cordial to your desired taste. Add some fresh sprigs of mint and top with soda! How easy was that! Enjoy!

If you have not seen it yet, have a look at the Modify journal about Alcohol and PeriMeno and why so many women simply need to give it a break, why I had to stop, how it has helped me and what I have found as alternatives.