PAW's Recipe of the Month October 2018 - Duck and Watermelon Salad

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.