Food and Nutrition


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Melon Salsa

The water in fruits and vegetables counts toward your fluid needs. Here's a tasty, hydrating summer salsa perfect to pair with grilled meat and veggies. This healthy recipe comes from NDSU Extension Service.


  • 2 c. watermelon, seeded and chopped
  • 1 c. cucumber, peeled, seeded and chopped
  • 1/4 c. red or white onion, chopped
  • 2 Tbsp. fresh cilantro or mint leaves, chopped (optional)
  • 1 small jalapeno pepper, seeded and finely chopped (or substitute hot sauce to taste)
  • 1/4 c. lime juice or lemon juice
  • 1 Tbsp. brown sugar


In a medium-sized bowl, stir together all ingredients. Taste and season with more lemon or lime juice and sugar if needed.  Cover and chill for at least 30 minutes.

Makes six servings.

Per Serving: 30 calories, 0 grams (g) of fat, 8 g carbohydrate, 0 g protein, 0.5 g fiber and 0 mg sodium

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