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Optimal Health Kitchen: Watermelon Rind Salad

Updated: May 6

Cool down and give your kidneys the support they need this summer. Eat watermelon! It is high in antioxidant lycopene and amino acid citrulline. Both are excellent for cardiovascular health and lower blood pressure.

Watermelon is a natural diuretic, helping to increase the flow of urine, but does not strain the kidneys (unlike alcohol and caffeine.) Watermelon also helps the liver process ammonia (waste from protein digestion), which eases strain on the kidneys while getting rid of excess fluids.

Watermelon Rind Salad


Prep time: 15 minutes Cook time: 15 minutes Total time: 30 minutes


  • 3 cups watermelon rind, thinly sliced (outer green skin and pink flesh removed)

  • 1 ½ teaspoons kosher salt, divided plus more to taste

  • 1 red bell pepper, seeded and thinly sliced

  • 2 medium carrots, grated

  • 2 cups purple cabbage, thinly sliced

  • 2 scallions, thinly sliced

  • ¼ cup tahini

  • 3 tablespoons apple cider vinegar

  • 1 tablespoon maple syrup

  • 3 tablespoons extra virgin olive oil

  • 1 tablespoon cold water, if necessary

  • ½ teaspoon freshly ground black pepper


  1. Slice watermelon and in a colander, toss the watermelon rind with 1 teaspoon of salt. Let sit for 30 minutes to draw out excess moisture.

  2. Meanwhile, combine the bell pepper, carrots, cabbage, and scallions in a large bowl.

  3. In a small bowl, whisk together the tahini, apple cider vinegar, and maple syrup. Slowly drizzle in the olive oil, whisking continuously, until emulsified. If necessary, thin the dressing with cold water. Season with the remaining ½ teaspoon salt and the pepper.

  4. Pat the watermelon rind dry with a paper towel and add to the bowl with the other vegetables. Pour in the dressing and toss well to coat.

  5. Enjoy!

This melon is also one of the best alkalizing fruits out there, so it helps balance pH levels in the body. It also acts as a wonderful anti-bacterial, anti-inflammatory, antioxidant, anti-coagulant, digestive aid and gentle laxative.

Those who have a weak digestive system should enjoy watermelon sparingly. In Chinese medicine it is understood that cold foods and raw fruits and vegetables are hard on the digestive tract. Because of this, if you have gas and bloating, eat watermelon in moderation. In addition, because it promotes urination, it should be avoided by those with excessive or uncontrolled urination.

Both the red and white (rind) parts of the watermelon are edible and can easily be blended into vegetable drinks or added to salads. The white rind contains a host of beneficial vitamins, minerals and phytonutrients. When eating the rind, always make sure you are using an organic watermelon.

Recipe & Video: Watermelon Rind Slaw


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