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Healthy Teaching Kitchen | Melon Mint Salad

Mint Salad
MOVE! Dietitian Lashandra McNair leads a Healthy Teaching Kitchen session at the Jackson VA, guiding Veterans through the preparation of a refreshing Mint Melon Salad while discussing the nutritional benefits of seasonal fruits.

Sweet, hydrating, and full of nutrients—melon is one of the most powerful (and underrated) fruits of the season.

At the G. V. (Sonny) Montgomery VA Medical Center, Veterans participating in the MOVE! Weight Management Program participants are learning how to make simple, wholesome recipes like this Mint Melon Salad that fit into their health and wellness goals.

Watermelon and cantaloupe aren’t just great-tasting—they’re functional foods that support hydration, healthy digestion, and overall well-being. With a high water content and low calorie count, they make a perfect summer snack or side dish that keeps you full without weighing you down.

“It’s a healthy snack that fits right into Veterans’ lives—easy to prepare, low in calories, hydrating, and nutrient-rich,” said Lashandra McNair, MOVE! Dietitian at the Jackson VA. “Food like this supports long-term healthy eating habits.”

Benefits of Melons

  • Hydrating: Watermelon is 92% water—great for staying cool and refreshed in the Mississippi heat.
  • Low in calories: Just 46 calories per cup of watermelon and 53 per cup of cantaloupe.
  • Nutrient-packed: Rich in vitamins A and C, potassium, and fiber. Watermelon also contains lycopene, an antioxidant that may support heart health.
  • Filling & satisfying: High water and fiber content can help curb hunger and support healthy weight management..

Mint Melon Salad Recipe

Serves 8–12 | Prep time: 30 minutes

Ingredients:

  • 6 cups watermelon, peeled and cut into chunks or scooped into balls
  • 6 cups cantaloupe, peeled and cut into chunks or scooped into balls
  • ¼ cup fresh lemon juice
  • 1 heaping tablespoon lemon zest
  • ½ teaspoon kosher salt
  • 2 tablespoons fresh mint, finely chopped
  • 1 tablespoon honey

Instructions:

  1. In a small bowl, whisk together lemon juice, lemon zest, honey, and salt.
  2. In a separate large bowl, combine watermelon, cantaloupe, and chopped mint.
  3. Drizzle the dressing over the fruit and gently toss to coat.
  4. Chill and serve.

Nutrition (per 1-cup serving):

  • Calories: 108
  • Fat: 0.53g
  • Saturated Fat: <1g
  • Carbohydrates: 26.47g
  • Protein: 2.32g

Healthy Teaching Kitchen sessions offered through the MOVE! program at the G. V. (Sonny) Montgomery VA Medical Center are helping Veterans build lifelong skills in the kitchen—one fresh, seasonal recipe at a time.