On a further romp looking at the potential
medicinal advantages of certain foods. I often am amazed how certain fruits and
vegetables are specific to a country and region and address common ailments in
that place. I love Watermelon especially the seedless ones. Often only thought
of in summer they can be so tasty – with chopped fresh mint and I make a salad
with feta added too. Why not try an sprinkling of Lime Juice too?
There is a popular belief that watermelon is just
water and sugar, watermelon is a nutrient dense food. It provides high levels
of vitamins, minerals, and antioxidants and just a small number of calories.
They have become
synonymous with summer and picnics, and for good reason. Their refreshing
quality and sweet taste help to combat the heat and provide a guilt-free, low
maintenance dessert.
Along with cantaloupe
and honeydew, watermelons are a member of the botanical family Cucurbitaceae.
There are five common types of watermelon: seeded, seedless, mini (also known
as personal), yellow, and orange.
The watermelon has been
cultivated for thousands of years, with evidence stretching back to the Ancient
Egyptians - who were expert cultivars.
Over 90 percent of a
watermelon is water.
Watermelon is thought to
aid conditions including asthma, cancer, inflammation,
Other benefits of the
watermelon include promoting a healthy complexion and hair, increased energy,
and overall lower weight.
Duck and Watermelon Salad
2 Duck Breasts
1 tsp five-spice powder
4 ozs plain cashew nuts (not salted
or roasted)
8
ozs watermelon (about ¼ of a small one), skin and seeds
removed, flesh cut into cubes
1 bunch of spring onions trimmed
and sliced
1 red chilli, finely sliced
4 tbsp of Fresh Mint Leaves
2 tbsp Fresh Coriander Leaves or Fresh
Basil
4 tbsp soy sauce
1 Lime zested and juiced
1 tsp sesame oil
Walnut size of fresh Ginger peeled
and finely diced
1 garlic clove finely chopped
1 tsp caster sugar
Preheat the oven to 200°C, (fan 180°C), 400°F, Gas Mark 6. Using a long,
sharp knife, score the skin on the duck breasts in a crisscross pattern. Rub
the five-spice all over the breasts to evenly coat and then season them well
with salt and pepper. Put them skin side down into a medium (ovenproof if you
have one) frying pan. Place the pan on a medium heat and cook for about 8
minutes, without moving them, until the skin is crisp and golden and fat has
rendered out.
Meanwhile, heat a small dry frying pan on a low heat and toast the
cashew nuts for a few minutes, tossing regularly, until golden. Remove, tip
them into a large bowl and leave to cool. Once the duck breasts are ready, turn
them over so the skin is now up, drain off the fat and transfer the pan to the
oven. If your pan doesn’t fit or is not ovenproof, then transfer the duck
breasts into a small roasting tin. Cook them for 10 minutes for a pink finish
(or another 5 minutes if you prefer them cooked through).
Meanwhile, mix together the dressing ingredients in a mug with a fork
and set them aside to infuse. Toss the watermelon into the bowl with the
cashews and add the spring onion, chilli, mint and coriander and leave aside
also.
Once the duck breasts are cooked, remove from the oven and leave to rest
and cool for 5 minutes. Then, halve them down their length and cut each piece
into thin slices. Toss the duck through the salad along with the dressing until
well mixed. Serve at once.
