Carb Solutions: Waterloupe® Greek Salad

Over half of the U.S. adult population, some 154 million, qualify as being 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 who are 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 regular 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 diabetics who process sugars much more slowly than others, everyone can benefit from eating foods that have 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 index 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.
• 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.

When I was asked to step in for our colleague Dennis Linden’s long-running “Low Carb Kitchen” blog, I must confess I slightly panicked. I am not a dietician, and I’ve spent most of my long career in food encouraging moderation over limiting any one thing. I thought, What do I have to offer folks seeking a low-carb lifestyle? The more I chewed on the idea, though, the more I saw how my lack of expertise can serve this space well. Sure, I can pull together a low-carb menu with ease; I bet most people can. But as I started to ideate around dishes that are 1. produce-driven, 2. inspired, and 3. delicious, I saw a real opportunity to educate myself and, in turn, educate you. I hope we can dig into the joys of eating low-carb dishes together!

At Melissa’s, we’ve spent a lot of time over the last few months talking about and tasting our incredible catalog of melons. I’ve had the good fortune of enjoying some of my favorite varieties (I’m looking at you, Tuscan Cantaloupe) while also discovering new ones. I’m absolutely smitten with our Orange Flesh Honeydew, a kind of “best of both worlds” variety whose deep orange flesh tastes like a cross between a cantaloupe and honeydew. But the melon that’s really grabbed my attention (and my taste buds) is our Waterloupe®. On the outside, it looks every bit a cantaloupe, with its green and cream netted rind. But inside, the texture is all watermelon — crisp, refreshing, and succulent — but with the floral, musky flavors of a husk melon. 

A successful low-carb diet is about more than cutting obvious carbs like refined grains, salty crackers and chips, and cookies. While research has taught us that low-carb diets can promote healthy blood sugar regulation by reducing post-meal blood sugar levels, improving long-term blood sugar control, and helping control weight, we also know that it’s moderate low-carb diets that tend to be most successful. Watermelons, cantaloupes, and honeydews are all low-carb, although diabetics will want to be mindful here, since most melons have a high GI. However, their overall impact on blood sugar is low because melons are mostly water and have very few carbs per serving. 

Since one of my favorite summer salads is made with watermelon, I was inspired to try a riff made with Waterloupe®, and it did not disappoint! The crunchy, sweet flesh of the melon pairs beautifully with fresh, green scents of Persian cucumbers, while the quick-pickled red onion adds acidity, the feta lends a creamy texture, and the olives a nice kick of salinity. Finished with a drizzle of good olive oil and a crack of fresh black pepper, this is the kind of salad I’d be happy to see as part of a brunch spread or served alongside grilled meats or fish. Add a wedge of avocado and a few ounces of seared chicken breast, and you’ve got yourself lunch, and a filling and low-carb one at that. Enjoy!

Waterloupe® Greek Salad

Ingredients
1 Waterloupe®
5-6 Organic Mini Cucumbers
1 Italian Sweet Red Onion
8 ounces Feta Cheese
Pitted Kalamata Olives, to taste
Extra Virgin Olive Oil
1/4 cup Apple Cider Vinegar 
Himalayan Pink Sea Salt, to taste
Rainbow Peppercorns, to taste
Organic Italian Parsley, for garnish

Directions

Trim the ends of the onion, then halve and peel it, and slice into half-moons. Toss onion pieces with a few cracks of salt and pepper and the ACV and set aside while you prep the rest of your ingredients. Note: this is meant to be a very quick pickle, for both color and flavor.

Halve the melon, scoop seeds from both sides, then remove the rind. Cut the melon into larger half-moon pieces and arrange a layer on your serving dish. Salt lightly.

Slice cucumbers on a deep diagonal, and arrange slices over your melon, making sure to layer some underneath.

Top Waterloupe® and cucumber slices with your desired amount of olives, then drizzle salad with EVOO. Crumble feta over the dish, then add onion pieces, before finishing with parsley. Parsley can be dressed lightly in the remaining onion liquid for extra oomph.