Carb Solutions: Two-Color Watermelon Summer Salad
Over half of the U.S. adult population, some 154 million, qualify as overweight or obese. Another 29 million of us have Diabetes, many as a direct result of being overweight. Then there are the 23.9 million overweight children dutifully following the example of their XXL adult role models. Diabetes and these extra pounds cost this country billions annually in both medical and economic resources, not to mention the effect these weight-related maladies have on a person’s overall mental well-being and happiness. However, both diabetes and being overweight are very manageable, even preventable, with a few lifestyle tweaks. By maintaining a sensible diet in conjunction with some consistent exercise, no matter how minimal, we can all be in total control of our own weight. One easy way to start taking that control is to make decisions about the foods we eat based on the glycemic index [GI] and glycemic load [GL].
Simply put, our bodies convert all foods into sugar calories that provide energy to the body via the bloodstream. The Glycemic Index assigns a score of 1 to 100 to all foods based on how quickly the body converts that food into sugar. Foods that break down slowly enable the body to assimilate these calories of energy more efficiently without overwhelming the body with more sugar than it can process. While this is especially important for people with diabetes who process sugars much slower than others, everyone can benefit from foods with low glycemic scores since they also reduce appetite and encourage the metabolism to burn body fat. Conversely, a diet of foods high on the glycemic charts has been proven to increase appetite and impede effective fat oxidation.
A QUICKIE GLYCEMIC PRIMER:
- The glycemic index of a food compares its effect on blood sugar level to that of pure glucose, which has a score of 100. White breads, which are made of processed white flour, are at the top of this scale, scoring a “perfect” 100 on the glycemic index. For perspective, a score of 55 or below denotes a low glycemic index food; 70 or above is considered very high. Serving size is not a consideration in arriving at a food’s Glycemic Index number.
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The glycemic load, on the other hand, focuses on how much digestible carbohydrates (sugars) a food contains in a typical single serving, which is defined as approximately 3.5 ounces. For glycemic load, a score of 20 or more is high, while 10 or less is low.
“I can always order a salad.” A mantra that I have both heard and uttered many times when faced with a new restaurant, a potluck event or a dining invite that many following a culinary discipline of any kind for whatever reasons will fall back on when ingredients cannot be controlled. That works for a time, though the category of “salad” for most is typically some lettuce and a dressing; over the years, this formula can get a little boring, AKA, “rabbit food” with a sauce. The old too-much-of-a-good-thing rule! That said, boring can be cured with a little culinary imagination that combines a few simple ingredients from Melissa’s refrigerated pantry: two colorful watermelons of the season, freshly shelled Edamame, the sweetness of both Sugar Snap Pea pods, as well as tender butter lettuce leaves.
In June, and for the rest of the long, hot summer days, this salad can also be a tasty thirst quencher with two colors of one of the juiciest fruits on the planet – the watermelon. As the visual stars of this dish, both the yellow and the red varieties contribute differently to the profile of this salad, as they do not taste the same, and they have slightly different nutritional profiles. Yellow watermelon is generally considered slightly sweeter than red watermelon, with a hint of honey-like depth and a crispier texture. The red watermelon, on the other hand, is typically juicier and more refreshing. The red variety is mainly known for its cancer-fighting lycopene antioxidant content, which gives it its red color, while the yellow type is rich in beta-carotene, another antioxidant beneficial to supporting healthy eyesight.
Butter lettuce is so much more interesting than regular lettuces like iceberg or romaine in its texture, flavor, and appearance. Butter lettuce has a soft, buttery texture and a mild, slightly sweet flavor, while regular lettuces like iceberg have a crisp, watery texture and a more neutral flavor. With less fiber than the other lettuce varieties, it is the leafy green suggested for those with a sensitive digestive system. While all lettuces offer nutrients, butter lettuce is considered particularly high in folate, iron, and potassium. Overview: Call me a lettuce snob. Butter lettuce is just not as boring as, say, a head of iceberg!
The Sugar Snap Pea is a cross between the sno pea and regular green garden pea. The pods of sno peas are flatter with small, premature peas, whereas sugar snap peas are more rounded. Both have an identical nutritional profile and very similar flavors, although sugar snap peas tend to be sweeter and more flavorful. With its edible pod, the variety offers both texture and fiber, as well as a unique sweetness to the mix. Today, this item is now readily available in most all full-service grocers. Interestingly, several decades ago, a woman walked into my office, cold-calling, to find representation for a new, fresh kind of pea developed by an Idaho seed company. She described them as green peas in edible pods; the name Sugar Snap was experimental. No one knew what they were, so it was a tough sell at first. Today, they have grown all over the country.
Salad Phobia: On the other hand, after more than 50 years working on the Los Angeles Wholesale Produce Terminal Market, nibbling on fruits and veggies daily (testing for freshness), my father avoided all green vegetables like the plague for his last 20 years in retirement. No doubt an occupational hazard. Still, I think he might be tempted to try this one...or maybe just pick out the watermelon pieces slathered in dressing. A win/win either way! Enjoy the summer!
Two-Color Watermelon Salad
Serves 4
Ingredients
For the Salad:
1 cup Mini-Red Seedless Watermelon, cubed
1 cup Yellow Seedless Watermelon, cubed
1 cup Melissa’s Sugar Snap Peas, ends trimmed, chopped
2 cups Melissa’s Cooked & Shelled Edamame
1 cup Butter lettuce, finely chopped
3 tablespoons Shallots, minced
Salt & pepper to taste
For the Dressing:
½ cup seasoned rice vinegar
1 small clove garlic, minced
1 tablespoon Dijon mustard
1 tablespoons soy sauce
¼ cup canola oil
pinch of salt & black pepper
Preparation
In a large bowl, combine all salad ingredients. Toss lightly to combine. Sprinkle salt and pepper over the salad and set aside.
To make the dressing: In a medium mason jar with a tight-fitting lid, combine all ingredients. Place the lid on the mason jar and shake vigorously until mixture is combined, about 2 minutes. Add salt and pepper to taste. Pour about 1/3 cup of the well shaken salad dressing over the prepared salad. Toss to combine. Serve either family-style or individually, with a jar of dressing on the side for added taste. The remainder can be stored in the same jar in the fridge for up to one week.
