The Power Rangers emPOWER Movement provides parents and kids the tools they need to work together to grow healthy kids and support healthy communities and demonstrate the Power Rangers values in action.

Celebrate Summer with Mia's Watermelon Greek Salad!

June 22 2011

It is officially summer, and watermelon season has finally arrived!  Watermelon is the perfect power food for the heat of the day because of its high water and potassium content, which keep you and your samurai bunch hydrated during your fun summer activities. This juicy  melon is also full of vitamin A, B1, B6, C, and Beta Carotene, and is low in calories and has zero fat. Eat up and enjoy this healthy Super Samurai fruit!

Next time you are at the market with your little Rangers, instead of buying pre-cut watermelon, teach your kids a lesson in produce selection. First, ask your kids to pick a few melons that look smooth and green on the outside. Then, one at a time, place a melon up to your child’s ear and tap it with your hand producing a “thud” sound. Tell your little samurai to pay close attention to which melon sounds the most “hollow.” Then, after doing this to each melon, help your Ranger pick the most hollow sounding watermelon.

Now, go home, cut into it and enjoy. You can eat it for breakfast with a little yogurt or as a refreshing afternoon snack. Get creative and make Pink Ranger Mia’s Massive Melon Greek Salad with your kids for lunch or dinner. This recipe is healthy and easy for your kids to make.

If your kids are on the younger side, you can prep and place all the ingredients in different bowls for them to mix together the salad. If they’re older, they may be able to help with cutting up the ingredients with supervision.  Let the kids have a little fun by letting them playing with the salad’s presentation. Give them the option of making one huge salad or individual plates for your family. Encourage them to get creative and decide how and where they want to place each ingredient on the plate or in the bowl!

Bon Appétit!

Mia’s Massive Melon Greek Salad

(Serves 5)

  • 4 cups seedless watermelon, cubed
  • 2 cups cherry tomatoes, halved (If you can’t find cherry tomatoes, any tomato will do)
  • 1 large English cucumber, cubed
  • ½ red onion, thinly sliced
  • 2/3 cup Feta cheese, crumbled
  • 3 tablespoons parsley, chopped (Optional)

Shaken Samurai Dressing

  • 2 garlic cloves, finally minced
  • 1 tablespoon Dijon mustard
  • 1 teaspoon honey
  • 2 tablespoon balsamic vinegar
  • 2 tablespoons olive oil


If young kids are making the salad, prep, cut, and place each item in a bowl for them to create their masterpiece.  Help older kids prep the ingredients themselves and supervise all cutting.

To make the dressing, add the garlic, Dijon mustard, honey, balsamic vinegar and olive oil to a glass jar. Tightly secure lid and let the kids take turns shaking the jar until the ingredients are well combined. Dress the salad a few minutes before you serve it and enjoy!

Photo courtesy Brian Carlock.

This recipe may contain nuts, wheat, milk, dairy, and other milk products and other allergens that should be avoided if you or your child are allergic.