Watermelon and Corn Salad: The Ultimate Summer Salad

watermelon saiad, corn salad, summer salad

I’ve cracked the code to the Ultimate Summer Salad!

This watermelon salad concoction is hydrating, cooling, satisfying, detoxifying, and even filling. It’s a great addition to any summertime shindig OR an awesome thing to have in your fridge all week and eat all by yourself. It features watermelon and corn, both summertime favorites, but you might not have ever thought to put them together. Today, we’re putting them together to create a salad sensation beyond your wildest dreams!

Maybe I’m going a little overboard selling this watermelon salad, but I tell you what, it sure is tasty — and nutritious. Here’s the healthy rundown.

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Health Benefits of Watermelon 

I love to pack in the phytonutrients, and one nutrient that doesn’t get enough attention as a powerful antioxidant is lycopene — lycopene is thought to prevent cataracts and protect against lung, bladder, colon, pancreatic, and reproductive cancers in both men and women. It’s also protective against heart disease. Because I think about these things, I usually think of tomatoes (the richest source of lycopene in our diets) when I think about lycopene, but it turns out that watermelon is also a great source of this beneficial carotenoid.

And what better way to get all of these awesome health benefits than to concoct a delicious watermelon salad?

Watermelon is also super hydrating, containing a good supply of electrolytes (potassium, phosphorus, and magnesium) — perfect for a summer party, especially if dehydrating alcohol is involved in the mix.watermelon saiad, corn salad, summer salad

Another awesome benefit of watermelon?

Digestive and skin health. If you’ve read any part of this blog at any point, I’ll assume that you know that these are two of my favorite topics. (Find out why these are my pet topics) Watermelon is 92% water, and the bulk of what you feel in your mouth as you chew it up and swallow is fiber. Water + fiber = a happy GI tract and happy bugs living in there too. As if that weren’t enough, watermelon also contains vitamin A (great for your skin and hair) and choline, a powerful nutrient key to reducing chronic inflammation (another pet topic closely related to gut health). Choline also aids our bodies in sleep, muscle movement, learning and memory.

What Else is in this Summer Salad?

I’m not going to go through every ingredient in this dish, but suffice it to say that I was thinking about two things that start with an “F” when I was putting this thing together. Well, technically, there’s an “F” and a “Ph,” which sounds like an “F,” so just go with it: Flavor and Phytonutrients.

This Watermelon and Corn Salad brings together delicious summer crops and nutrient-dense herbs and seasoners like cilantro and shallots. You get a real bang for your buck with these additions when it comes to packing in the nutrition and the FLAVOR!

Get excited for this tasty treat. Your taste buds will thank you.

Side note: The only reason ice burg lettuce is included in this recipe as a garnish is because it found its way into my fridge without my doing and I needed to use it before it went bad — and it looked really pretty on the plate. I’ve since tried throwing a handful of baby arugula and a few sunflower seeds into this mix, and it was delicious, so feel free to try that out too. The beautiful thing about a salad is that you can experiment pretty wildly and still come out successful. This brings us back to my ever-present theme of “intuitive cooking.” 


watermelon saiad, corn salad, summer salad

watermelon saiad, corn salad, summer salad



Refreshing Watermelon and Corn Salad
Serves 4
This salad is the perfect addition to any summer meal. Featuring hydrating watermelon, cooling cilantro, and a mild kick from the smoked paprika, there's no one this salad can't please
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Prep Time
10 min
Prep Time
10 min
  1. 1/4 to 1/2 medium watermelon, cubed
  2. 2 ears fresh corn, cut from the cob
  3. 2 red shallots, thinly sliced
  4. 1/4 to 1/2 head ice burg lettuce (OPTIONAL: great for garnish)
  5. 3 to 4 tbs minced fresh cilantro
  6. 2 tbs red wine vinegar
  7. 1 tsp smoked paprika
  8. 1/4 tsp REAL salt
  1. Combine vinegar, salt, and smoked paprika and whisk or stir to fully incorporate
  2. Add all ingredients to a large bowl and pour vinegar mixture over
  3. Toss thoroughly to incorporate all the flavors
  4. Line a serving bowl with the ice burg lettuce or create individual plates using the ice burg as a "cup" for the salad.
Cultivated Wellbeing http://cultivatedwellbeing.com/

Easy Japanese Cucumber Salad – Sunomono Recipe

If you’ve been to a Japanese restaurant, chances are you’ve had the Japanese appetizer sunomono. If you haven’t, then I’ll tell you that it’s a simple cucumber salad lightly dressed with oil, vinegar, soy sauce, and a little sugar and allowed to sit in its own juices for a while for enhanced flavor. I love ordering it with chopped octopus — as long as I know that the restaurant cooks the octopus well and doesn’t give rubbery grossness. Rubbery octopus is a bummer, but perfect octopus is divine!

cucumber salad sunomono

I’ve made this dish a couple of times out of a need to use up the giant cucumbers sprouting endlessly in our front yard. They aren’t Japanese cucumbers (which are smaller, so if you use those you might want to use 2 or 3), but they’ve done just fine every time I’ve made this dish. And when I say giant, I mean giant — I used one and made a massive bowl that Loren and I split and still had leftovers (split as an appetizer … I’m known to cook a lot of food). Also, the variety I have growing out front is “burpless” for those of us out there who find that cucumber “repeats” on us. This variety doesn’t do that, so if you’re into gardening, consider growing them.

cucumber salad sunomono

Anyway, this recipe is simply the easiest thing to whip up you could imagine. I literally measured nothing to make it, so the following instructions might not be for everyone. If you want exact measurements, you might want to find another version of it somewhere on the interwebs. I can promise you that this is very hard to screw up though, so go with me down the path of intuitive cooking this one time and see how it turns out. This could be the first step you take toward trusting your own instincts in the kitchen! You won’t be sorry that you didn’t dirty your measuring spoons.

Also, as you’re slicing in the kitchen, I suggest saying “sunomono” to the tune of the Muppets singing in this video. I can’t help it and do it every single time I make or order it. It might be compulsive but I’m not sure. Either way, it’s fun! Or you might hate me for putting this song in your head.

Easy Japanese Cucumber Salad (Sunomono)

Ingredients (serves 3 or 4):

  • 1 giant burpless cucumber or 3 Japanese cucumbers
  • Unrefined expeller-pressed sesame oil — check out my Ultimate Guide to Cooking Oil to find out why “unrefined” matters (about a 5 second pour)
  • Maple syrup Maple Syrup (about a 3-second pour)
  • Gluten-free Tamari (just a dash, maybe 5 shakes through the plastic filter on sunomono Japanese cucumber saladthe spout of the bottle)
  • Black sesame seeds (black ones are more nutritious than white ones, but white works too — use as many as you want)
  • Rice vinegar (about 10 shakes through the plastic filter on the spout)
  • OPTIONAL: fish sauce (2 or 3 shakes, only a 1-second pour if there’s no plastic filter)
  • OPTIONAL: sesame chili oil (start slow with this so it doesn’t get too spicy and add what you want for your own taste)


  1. Slice the cucumbers as thin as possible into a large sunomono Japanese cucumber saladbowl. (I use a stand-up grater that has a mandolin-style blade on one side. It’s super simple and safe to use)
  2. Drizzle in all the liquid ingredients
  3. Toss using tongs and make sure everything mixes thoroughly
  4. Add in sesame seeds and do another light toss
  5. OPTIONAL BUT RECOMMENDED: Let sit in the fridge for a couple of hours before serving


japanese cucumuber salad sunomono

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