Summer in a Bowl — Watermelon, Quinoa & Seed Salad

I just got back from one of those weekends that reminds you what summer is actually for. A lake, open water swimming, paddle boarding, camping with friends, morning yoga outside, a lot of laughter. The kind of weekend your nervous system genuinely needed, even if you didn't know how much until you were in it.

And when I came home, this is what I made.

It's not a complicated dish. It's a summer salad built around ingredients that are hydrating, anti-inflammatory, and genuinely nourishing — the kind of food your body is asking for when it's been in the heat, in the water, and moving all weekend. Cold, bright, textured, and quick to put together.

Watermelon and quinoa with romaine lettuce, fresh mint and basil, nigella seeds, sesame seeds, pumpkin seeds, lemon juice, extra virgin olive oil, black pepper and Himalayan salt. Feta cheese can be added if you wish to — it isn't essential.

Before the recipe, let me tell you what's actually in this bowl.

Watermelon

92% water, rich in lycopene (antioxidant, anti-inflammatory) and citrulline, which supports blood flow and helps ease post-exercise muscle soreness. Summer hydration in its best form.

Quinoa

One of the very few plant foods with all nine essential amino acids. A complete protein, gluten-free, and a good source of magnesium, iron, and prebiotic fibre. If you're moving a lot in summer, this is intelligent fuel.

Pumpkin seeds

One of the richest plant sources of magnesium, plus tryptophan (a serotonin precursor), zinc, and omega-3. Small but doing a lot of quiet work.

Nigella seeds

Underused and worth knowing about. Their active compound thymoquinone has antioxidant and anti-inflammatory properties, and has been studied for immune support and blood sugar regulation.

Sesame seeds

Calcium, magnesium, zinc, Vitamin E, and lignans with antioxidant properties. The subtle nuttiness lifts the whole bowl.

Fresh mint

Cooling, digestive, and anti-inflammatory. Used raw it retains its full volatile oils. More than a garnish.

Lemon juice

Vitamin C, and crucially, it supports the absorption of plant-based iron from the quinoa and seeds. These ingredients belong together.

Extra virgin olive oil

Anti-inflammatory polyphenols and the fat your body needs to absorb the fat-soluble nutrients throughout this dish. Always use the good stuff.

Himalayan salt

Trace minerals and electrolyte support, which matters after a day in the heat and water.

Feta (optional)

Feta cheese can be added if you wish to. A small crumble adds salt, creaminess, and satiating protein and fat — but the salad stands perfectly well without it. Use a good sheep or goat feta if you do.

I use quinoa a lot in my kitchen — if you enjoy it here, have a look at my Gut-Brain Bowl too.

• 150g quinoa, rinsed
• 1 small spoon of coconut oil
• 300ml water or light vegetable stock
• 300g watermelon, cut into rough cubes
• 4 large romaine lettuce leaves, torn
• A generous handful of fresh mint leaves
• 1 tbsp nigella seeds
• 1 tbsp sesame seeds
• 2 tbsp pumpkin seeds
• Juice of 1 lemon
• 3 tbsp extra virgin olive oil
• Black pepper, freshly ground
• Himalayan salt, to taste
• Optional: 60g feta, crumbled (sheep or goat feta if available)

1. 1

   Cook the quinoa

   Add coconut oil to a pan, quinoa and add the water or stock, bring to a boil, then reduce to a low simmer, cover, and cook for 12–15 minutes until the water is absorbed and the small white tails have appeared. Remove from heat, fluff with a fork, and allow to cool to room temperature or slightly warm — not hot, or it will wilt the lettuce.

2. 2

   Make the dressing

   Whisk together the lemon juice and extra virgin olive oil with a pinch of Himalayan salt and a generous amount of black pepper. Taste and adjust — it should be bright and slightly sharp.

3. 3

   Assemble

   In a wide, shallow bowl, layer the torn romaine. Add the cooled quinoa, then the watermelon. Scatter over the mint, nigella seeds, sesame seeds, and pumpkin seeds. Crumble feta over the top if you wish to. Drizzle the dressing over everything.

4. 4

   Serve immediately

   This salad doesn't sit well — the watermelon releases moisture and the lettuce softens. Make it fresh, eat it straight away.

This is the kind of dish I come back to when my body is asking for something hydrating and light but I still want it to be genuinely satisfying. The quinoa carries enough protein and substance that you're not hungry an hour later. The seeds add texture and nutrients without heaviness. The watermelon does what only watermelon can do in July and August.

Summer nutrition doesn't need to be complicated. It just needs to work with what the season is asking of your body.