Featured Recipe: Watermelon, Peach, and Tomato Salsa

Watermelon, Peach, and Tomato Salsa

Packed with powerful antioxidants and its refreshing flavours, this salsa is the perfect side to any grilled dish.

Health Benefits

Served cold, watermelons are a refreshing way to quench your thirst on a hot summer afternoon. Watermelons are rich in their water content and packed with electrolytes. Watermelons are also low in their caloric content (just 30 calories per 100g) and high in their nutrient richness. Watermelons are packed with nutrients like vitamin C and lycopene, which provide antioxidant and anti-inflammatory benefits respectively. In fact, it should also be noted that watermelons have a higher concentration of lycopene than tomatoes.  Additionally, watermelons are an excellent source of vitamin A, which is another powerful antioxidant. Just 100g of watermelon can provide 569mg of vitamin A, or 19% of your daily recommended intake. Vitamin A is essential for vision and immunity and is also required for maintaining healthy mucus membranes and skin. Studies show that consumption of fruits rich in vitamin A, like watermelon, can provide protection against lung and oral cavity cancers. Lastly, watermelon contains high concentrations of an amino acid known as citrulline. Our bodies can convert citrulline into arginine and use that arginine to produce nitric oxide, which is a muscle relaxant. Nitric oxide tells the smooth muscles around our blood vessels to relax, resulting in our blood vessels expanding and allowing our blood to flow more freely, thereby creating a drop in blood pressure.

Like watermelons, peaches are also low in calories (100g of peaches provides 39 calories). Peaches  are rich in many vital minerals such as potassium, fluoride and iron. Iron is required for red blood cell formation. Fluoride is a component of bones and teeth and is essential for prevention of dental caries. Potassium is an important component of cell and body fluids that help regulate heart rate and blood pressure. Peaches are also good sources of vitamin A, vitamin C, and beta carotene, which the body converts into vitamin A.

The final ingredient in this recipe that packs a whopping nutritional punch is tomato. Tomatoes are excellent sources of antioxidants, dietary fiber, minerals, and vitamins. Like watermelons, discussed earlier, tomatoes contain a high concentration of a powerful antioxidant known as lycopene. Though lycopene is found in higher concentrations in watermelons than it is in tomatoes, the amount of lycopene tomatoes provide is still considered significant enough to provide protective benefits against various cancers, including colon, prostate, breast, endometrial, lung, and pancreatic tumors.


  • 1 tablespoon lime zest
  • 1/4 cup fresh lime juice
  • 2 cups seeded and diced fresh watermelon
  • 1 cup peeled and diced fresh peaches
  • 1/3 cup chopped fresh basil
  • 1/3 cup chopped fresh chives
  • 3 cups baby heirloom tomatoes, halved
  • Salt and freshly ground pepper
  • Optional – 1/2 cup of crumbed goats cheese and 1/4 cup of hemp seeds


  1. Add lime zest, and lime juice in a bowl; stir in watermelon, peaches and fresh basil.
  2. Season halved baby tomatoes with salt and freshly ground pepper to taste; spoon into cocktail glasses. Top with salsa. Garnish, with goats cheese if desired.