Too hot to eat? Try this delicious salad, approved by Kate Middleton

kate middleton watermelon salad recipe
Kate Middleton loves this hot-weather salad recipeGetty Images

Heatwaves can be rather tricky to navigate food-wise. We all get over-excited at finally seeing some sunshine (for what feels like the first time in 2024), and then panic about how we’re going to sleep in the heat, and what we’re going to eat.

So if you’re looking for lighter, healthy lunch choices, let us direct you to a seriously hydrating salad – which is, apparently, loved by Kate Middleton, too.

Featuring a combination of watermelon and feta, the exercise and nutrition experts at Barbend told The Express about how ‘Kate favours organic foods for lunch and incorporates as many raw ingredients as possible’. And this salad is one of her staples: ‘Watermelon salads are a staple of Kate’s lunches, and include juicy pink watermelon mixed with avocado, onion, cucumber, and feta cheese – the perfect mix of sweet and savoury,’ say the experts at Barbend.

heatwave survival guide
Beat the heat with WH’s Heatwave Survival GuideHearst Owned

Chef Alex Hyslop of Alex's Kitchen Story also shared a recipe of this exact salad, fittingly backed with Harry Styles’ Watermelon Sugar, titled ‘Kate Middleton's Daily Lunch’. Now, whether or not Kate Middleton really will be eating this during the summer heatwave remains a Royal secret, but we’re willing to take everyone’s word and chow down on this princess-worthy meal that keeps us cool in the heat.

the duchess of cambridge attends the wimbledon women's singles final
Karwai Tang - Getty Images

So, what are the ingredients?

  • One baby/small watermelon. A failsafe when it comes to supporting hydration, something which is essential for health, especially in this hot weather.

  • One block of feta, chopped. Containing an incredibly high amount of protein, feta cheese is a great source of protein, especially for those with vegetarian or vegan diets.

  • Half a cucumber. Among all of the nutrients packed into a cucumber, one of the most important ones? Antioxidants (and a whole load of them). Used in reducing harmful substances that damage your cells and immune system, it’s one veggie you don’t want to skip.

  • One avocado. Research has shown that folate can be associated with a reduced risk of stomach, pancreatic and cervical cancers, and the taste sensations that avocados have plenty of Folate in each bite.

  • Two tbsps apple cider vinegar. Apple cider vinegar does more than just add taste – it adds health. With research proving that it is found to kill harmful bacteria, both in and out of the body.

  • Two tbsps olive oil. Turns out, extensive research has shown that olive oil is the only source of monounsaturated fat associated with a lower risk of both heart disease and stroke – the two biggest killers in the UK.

  • Lime, mint leaves, and salt and pepper to finish. Serve with some mixed grains on the side to complete the meal with some complex carbs.

Did you know... As well as being a delicious fruit, watermelon contains a nutrient called lycopene which can help protect you from sun exposure.

As for the method? Here's a step-by-step:

  1. Peel your watermelon and cut it up into cubes, and add to a bowl.

  2. Peel your avocado and remove the pit. Cut into cubes and add to the watermelon.

  3. Cut your cucumber into small pieces and add to bowl.

  4. Cut your feta into small cubes and add to bowl.

  5. Add your apple cider vinegar, lime and olive oil.

  6. Season with salt and pepper.

  7. Chop up your mint leaves and add them in.

  8. Give everything a good mix.

  9. Serve, and enjoy.

Whether this really is Kate Middleton’s fave salad or not, the recipe gets the WH seal of approval thanks to how nutritious it is, especially when hot weather is soaring.

After all, we still love the viral Jennifer Aniston salad - even after finding out it's not *actually* the salad she ate ‘every day on the set of the friends’, as was claimed.

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