QUICK SUMMARY
This Watermelon Blueberry Salad With Super Greens combines juicy watermelon, blueberries, spinach, kale, mint, lemon, and dairy-free mozzarella-style cheese for a cool summer side dish that comes together in minutes.
Watermelon contributes fluid, lycopene, and citrulline. Blueberries provide anthocyanins and other polyphenols, while spinach and kale add carotenoids, folate, vitamin K, and fiber. The ingredients support a colorful, bioactive-rich way of eating, but no single salad prevents or treats disease.
Serve it soon after assembling for the best texture. Check every packaged ingredient if you need the recipe to be dairy-free, vegan, gluten-free, or safe for a specific food allergy.
My Watermelon Blueberry Salad With Super Greens combines the freshest summer produce with a hint of mint. It's cool, refreshing, and just sweet enough! One serving is full of bioactive-rich ingredients to nourish your body from the inside out.
This salad is a hit with adults and kids alike. Eating healthy has never tasted better!
God created food with incredible variety, color, flavor, and nourishment. Recipes like this make it easy to enjoy that abundance while filling your table with fruits and vegetables your whole family will love.
Table of Contents:
Benefits of Eating Seasonally – Fruits & Veggies
Eating seasonally means you focus your menu on produce that is naturally harvested during that part of the year in your area. If you're a gardener, you probably already do this to some extent.
Seasonal eating is not a rigid rule. Modern transportation, freezing, and greenhouse growing make many fruits and vegetables available year-round. Still, choosing more local produce during its natural harvest window can make healthy eating easier, more affordable, and a lot more fun.
Eating Seasonally Is Often Budget-Friendly
If you scan your local grocery store ad, chances are much of the produce that's on sale is in season. When farmers and stores have a larger supply, prices may drop. Farmers' markets, produce stands, community-supported agriculture boxes, and pick-your-own farms can also offer homegrown treasures when harvests are abundant.
Prices vary by location, weather, crop yield, and transportation costs, so seasonal produce is not automatically the least expensive option every week. Check the unit price, compare local choices, and buy what fits your family and budget.
Eating Seasonally Encourages Creativity
Eating seasonally gives you plenty of opportunities to try new things. I'm sure you can think of foods that you already eat seasonally, like pumpkin pie or cranberry wassail. Expand that way of thinking to include more fresh produce.
Watermelon and blueberries are wonderful summer examples. In cooler months, apples, pears, cabbage, winter squash, and root vegetables can bring the same colorful variety to your table.
If you need help, our Bible Health Academy contains family-friendly recipes with step-by-step directions for each.
Eating Seasonally Can Help You Prepare Well
Preparation is key to most things in life, including healthy eating. A little prep work comes in handy, especially if you live in an area with intense weather or a short local growing season.
I love having a simple cheat sheet that tells me when certain foods are likely to be in season. I can plan meals, watch for sales, freeze berries, and preserve garden produce when it is abundant.
Here are a few seasonal produce ideas to get you started:
- Spring: Asparagus, beets, celery, greens, peas, radishes, strawberries, turnips
- Summer: Blueberries, cucumbers, peaches, peppers, tomatoes, watermelon, zucchini
- Fall: Apples, broccoli, garlic, pears, pumpkins, sweet potatoes, winter squash
- Winter: Brussels sprouts, cabbage, citrus fruit, kale, leeks, radishes
This list varies by state, climate, and growing method. If you want a more detailed look, check out Seasonal Food Guide's fantastic website. (1)
Healthy Fruit Salad Allergy-Friendly Ingredients
This recipe contains fresh, fun ingredients! The sweetness of the fruit blends perfectly with the dark, earthy taste of greens. It's summer in a bowl.
Organic Watermelon
The warmth of summer brings many luscious, juicy watermelons. Watermelon is about 90% water by weight, so it contributes fluid along with natural sweetness. It also contains lycopene, citrulline, vitamin C, and other plant compounds. (2)
Lycopene is the red carotenoid also found in tomatoes. Laboratory, observational, and clinical research continues to examine its antioxidant, inflammatory, vascular, and metabolic effects. That research does not mean watermelon prevents or treats cancer, but it does help explain why colorful produce belongs in a bioactive-rich eating pattern. (3)
Organic Blueberries
Blueberries are rich in anthocyanins, the pigments that give them their deep blue-purple color. These polyphenols are being studied for their effects on oxidative stress, vascular function, the gut microbiome, and cognition.
Earlier human research suggested possible cognitive benefits in certain groups, including older adults with cognitive concerns. A newer systematic review and meta-analysis found that blueberry intake improved some measures of vascular function but did not produce a clear overall cognitive benefit in healthy participants. The practical takeaway is not that blueberries are a magic brain food, but that they remain a wonderful part of a varied, colorful diet. (4, 5)
Organic Lemon Juice
A squeeze of lemon juice brightens the entire salad and contributes vitamin C. Its acidity can also slow enzymatic browning in cut fruits that brown easily, although watermelon and blueberries are not major browning fruits.
Fresh lemon juice balances the watermelon and stevia so the salad tastes refreshing rather than overly sweet.
Liquid Stevia
Instead of refined sugar, we use liquid stevia. Purified steviol glycosides provide sweetness with little or no carbohydrate in the amount used, so they generally have less immediate effect on blood glucose than table sugar.
Liquid stevia blends beautifully into recipes. Some powdered products contain bulking ingredients, so read the label when blood sugar, allergies, or digestive sensitivity matter.
Stevia tastes stronger as it sits, so start with the amount in the recipe and avoid adding extra until the fruit mixture has rested for a few minutes.
Organic Mint
There's nothing better than a mint-watermelon combination! I love growing fresh mint in my garden. It doesn't require a lot of space, though it spreads quickly and may be easiest to manage in a container.
Mint has a long history of culinary and traditional digestive use. Fresh mint also contributes small amounts of carotenoids and other plant compounds. Vitamin A supports vision, immune function, normal growth, and cellular development, but the amount of mint used as a garnish should not be presented as a major dose by itself. (6)
Vegan Dairy-Free Mozzarella Style Cheese
We use vegan cheese to keep this side dish dairy-free. You only need a small amount to add texture and a creamy, salty contrast to the fruit.
Mozzarella-style shreds have a light taste that pairs perfectly with fruit and greens.
Our favorite brands include Daiya, Kite Hill, Follow Your Heart, Forager, Miyokos, So Delicious, and Violife.
Ingredient lists vary by brand and can change. Some vegan cheeses contain coconut, soy, cashew, starches, gums, or other ingredients that may matter for allergies. “Vegan” and “dairy-free” do not automatically mean free from every allergen, so always check the current package.
Organic Spinach
Spinach adds folate, vitamin K, carotenoids, and dietary fiber. Fiber supports digestive health and can help meals feel more satisfying, but the small amount in one serving of salad should be considered part of your total daily fiber intake rather than a stand-alone treatment for disease.
Spinach has a mild flavor, which makes it an easy super green for children and anyone who finds kale too strong.
Organic Kale
Kale is a fantastic cruciferous veggie. It contains fiber, carotenoids, polyphenols, and sulfur-containing compounds called glucosinolates.
When kale is chopped or chewed, plant enzymes help convert glucosinolates into compounds such as isothiocyanates and indoles. These compounds have shown important biological activity in laboratory and animal research, and observational research has associated higher cruciferous vegetable intake with lower risk of some cancers. The evidence varies by cancer type and does not make kale a cancer treatment. (7, 8)
To avoid bitterness, remove the tough stems and chop the leaves into small pieces. Your compost pile will appreciate the stems!
Pink Himalayan Salt or Sea Salt
We recommend a flavorful salt that helps the fruit, mint, and greens come alive. We love Colima sea salt because it's minimally processed and tastes great! You can also use pink Himalayan salt.
Sea salt and pink salt contain trace minerals, but not usually in amounts large enough to make them nutritionally superior to ordinary salt. The main mineral in all culinary salt is sodium chloride. Use enough for flavor while keeping your total sodium intake appropriate for your needs.
One practical difference is iodine. Many table salts are iodized, while specialty salts may not be. If your household relies only on non-iodized salt, make sure iodine is coming from another dependable food source.
Watermelon Blueberry Salad with Super Greens
This salad comes together in minutes! You'll be able to feed 2-4 people generously. It's the perfect side dish to throw together for any summer barbeque.
Super Greens Summer Salad (Vegan)
Servings
Ingredients
- 5 cups organic cubed watermelon
- 1 pint organic blueberries
- Juice of ½ organic lemon
- 1 dropperful plain liquid stevia
- 2 tablespoons organic fresh mint, finely chopped
- ½ cup vegan dairy-free feta alternative or vegan mozzarella-style shreds *
- 2 cups organic baby spinach
- 2 cups organic Tuscan kale or other kale (remove stems and spine and tear into small pieces before measuring)
- Pinch of freshly ground pink Himalayan salt OR sea salt
Supplies
Instructions
- In a large bowl, combine the cubed watermelon and blueberries. Pour the lemon juice and stevia over the top.
- Sprinkle on the mint and the vegan cheese, if using. Toss thoroughly to combine.
- Toss the spinach and kale together in a large bowl. Top with the fruit and cheese mixture. Sprinkle with sea salt.
Step One: Combine the Fruit
In a large bowl, combine the chopped watermelon and blueberries. Pour the fresh lemon juice and stevia over the top. Sprinkle mint and vegan cheese over the fruit. Toss thoroughly to combine the flavors. Set aside briefly to let the flavors blend.
Step Two: Mix the Greens
In another large bowl, toss the spinach and kale until well mixed. Top the greens with the fruit and cheese mixture. Sprinkle with sea salt. I recommend serving this salad right after making it. Enjoy!
How to Keep Fruit Salad Fresh
Watermelon releases juice quickly after it is cut, and leafy greens wilt when they sit in liquid. For the freshest texture:
- Wash and dry the greens thoroughly before assembling.
- Keep the fruit mixture and greens separate until close to serving time.
- Drain excess watermelon juice if the fruit has been sitting.
- Add the vegan cheese just before serving if it softens easily.
- Refrigerate promptly and do not leave the salad sitting in summer heat.
Store leftovers in a covered container in the refrigerator. They are best eaten within about one day because the greens will soften and the watermelon will continue releasing liquid.
Watermelon Blueberry Salad FAQs
Can I make watermelon blueberry salad ahead of time?
You can prepare the ingredients ahead, but keep the greens, fruit mixture, and cheese separate. Combine them shortly before serving so the greens stay crisp.
Is this watermelon blueberry salad vegan?
It is vegan when every packaged ingredient, including the mozzarella-style cheese and sweetener, is labeled vegan. Product formulas can change, so check the current ingredient list.
Is this salad dairy-free and allergy-friendly?
The recipe is dairy-free when made with a verified dairy-free cheese alternative. “Allergy-friendly” depends on the person and the exact product. Vegan cheese may contain coconut, soy, tree nuts, or other allergens, and cross-contact is possible.
Can I leave out the vegan cheese?
Yes. The salad will still be refreshing without it. You can also add avocado, cucumber, pumpkin seeds, or chopped pecans when those ingredients fit your dietary needs.
Can I use another sweetener?
Yes. The fruit may be sweet enough without any added sweetener. You can also use a small drizzle of raw honey or maple syrup if that fits your eating plan.
What greens work best in watermelon salad?
Baby spinach and finely chopped kale work beautifully. Arugula adds a peppery flavor, while romaine gives the salad more crunch.
Does watermelon hydrate you?
Watermelon contributes fluid because it is mostly water. It can support hydration as part of your overall food and beverage intake, but it does not replace adequate drinking water, especially during prolonged heat or vigorous exercise.
Is watermelon blueberry salad healthy?
This salad provides fruit, leafy greens, fiber, carotenoids, anthocyanins, vitamin C, folate, and other bioactive compounds. Its nutritional value depends on the portion and the rest of your eating pattern, but it is a colorful way to enjoy more fruits and vegetables.
Can people taking blood thinners eat kale and spinach?
Kale and spinach are high in vitamin K. People taking warfarin are generally advised to keep vitamin K intake consistent rather than suddenly eating much more or much less. Follow the plan given by the professional managing your medication.
What can I serve with watermelon blueberry salad?
Serve it with grilled vegetables, clean protein, sandwiches, or another picnic favorite. Want a savory side dish? Try our Southern Potato Salad. It features multiple kinds of potatoes and is vegan and dairy-free! It's always a hit with our guests.
Don't forget to download my Recipe Makeover to help you start making changes in your fridge and pantry! Minor changes add up to a healthier way to live. This guide features simple ingredient swaps that can transform old recipes into healthy fuel that tastes amazing!
God has given us an incredible variety of foods to enjoy. A simple recipe like this is a beautiful reminder that caring for our bodies does not have to be boring, complicated, or flavorless.
- Seasonal Food Guide. “Seasonal Produce Guide.” https://www.seasonalfoodguide.org/.
- Naz A, Butt MS, Sultan MT, Qayyum MMN, Niaz RS. “Watermelon Lycopene and Allied Health Claims.” EXCLI Journal. 2014;13:650-660. https://pubmed.ncbi.nlm.nih.gov/26417290/.
- Imran M, Ghorat F, Ul-Haq I, et al. “Lycopene as a Natural Antioxidant Used to Prevent Human Health Disorders.” Antioxidants. 2020;9(8):706. https://doi.org/10.3390/antiox9080706.
- Khalid S, Barfoot KL, May G, Lamport DJ, Reynolds SA, Williams CM. “Effects of Acute Blueberry Flavonoids on Mood in Children and Young Adults.” Nutrients. 2017;9(2):158. https://doi.org/10.3390/nu9020158.
- “Blueberry Consumption Enhances Vascular Function but Not Cognitive Abilities in Healthy Individuals: A Systematic Review and Meta-Analysis.” 2026. https://pubmed.ncbi.nlm.nih.gov/41974068/.
- National Institutes of Health, Office of Dietary Supplements. “Vitamin A and Carotenoids: Fact Sheet for Health Professionals.” Updated June 2025. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/.
- Soundararajan P, Kim JS. “Anti-Carcinogenic Glucosinolates in Cruciferous Vegetables and Their Antagonistic Effects on Prevention of Cancers.” Molecules. 2018;23(11):2983. https://doi.org/10.3390/molecules23112983.
- “The Chemopreventive and Anticancer Potential of Glucosinolates and Their Hydrolysis Products From Cruciferous Vegetables.” 2025. https://pubmed.ncbi.nlm.nih.gov/41829922/.
