Melon & Feta Salad with Mint
The sweet–salty combo your hormones will thank you for
Hot weather calls for cool food, but it shouldn’t mean skipping nutrients. This super-simple Melon & Feta Salad with Mint is more than just a refreshing bite. It’s packed with hormone-supporting minerals, hydration, and flavour, all in under 10 minutes.
It’s also perfect for women navigating their 40s and beyond, when insulin sensitivity, hydration, and magnesium balance become more important than ever.
Ingredients (2 servings)
- 2 cups ripe melon (cantaloupe or galia), cubed
- 100g Greek feta, crumbled
- A small handful of fresh mint leaves, torn
- 1 tbsp extra virgin olive oil
- Juice of ½ lime or lemon
- Freshly ground black pepper
- Optional: 1 tbsp pumpkin seeds or sunflower seeds for crunch
Instructions
- Combine melon, feta, and mint in a bowl.
- Drizzle with olive oil and a squeeze of citrus juice.
- Top with black pepper and seeds if using.
- Chill for 5–10 minutes before serving.
Why this salad is hormone-smart:
Melon – over 90% water, rich in potassium and natural sugars that hydrate gently without spiking blood sugar.
Feta – a source of calcium and protein with lower lactose. Calcium is essential for hormone production and bone health after 40.
Mint – cooling, anti-inflammatory and digestive, which is great when metabolism starts to shift during perimenopause.
Olive oil – healthy fats are vital for oestrogen balance and keeping blood sugar steady.
Pumpkin seeds (optional) – packed with magnesium and zinc, key minerals for managing mood swings and reducing PMS or perimenopause symptoms.
Nutritional Info (per portion):
Nutrient | Amount |
Energy | 210 kcal |
Protein | 7.5 g |
Fat | 15.2 g |
Saturated Fat | 4.7 g |
Carbohydrates | 11.3 g |
Sugars (natural) | 9.6 g |
Fibre | 1.8 g |
Calcium | 240 mg (30% RDA) |
Magnesium | 45 mg |
Potassium | 390 mg |
Zinc (with seeds) | 1.2 mg |
Vitamin C | 17 mg |
(approximate values based on standard ingredient quantities)
Tip from Nika:
Want to make it a full meal? Add a scoop of cooked quinoa or a boiled egg for extra protein — or serve it with a slice of wholegrain bread.
Eat like a summer goddess
Stay cool, stay nourished — and support your hormones one delicious forkful at a time.
Browse more recipes and hormone-friendly tips on nutrinika.co.uk