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Prosciutto with melon and rocket

Tags: Diet , Exercise

Nutritional Info
Total Sugar12g

Melon and rocket are high in water content.

Prosciutto with melon and rocketFoods and dishes with a high water content (this includes most fruits and vegetables, soups, salads and yogurts) make a much larger contribution to our daily fluid intake than most of us realise – maybe as much as 40 per cent.

This can make our choice of lunch or evening meal all the more important if we have been exercising, especially as the weather gets warmer, and we have lost a significant amount of body water through sweat losses. Melon and rocket also have extremely high water content and the prosciutto in this dish helps to replace some of the sodium (salt we also lose through sweating).

Ingredients (Serves 2)

  • 8 slices of prosciutto
  • 1 tbsp. pumpkin seeds
  • Bag of rocket, washed
  • 1 ripe avocado, diced
  • ½ a cantaloupe melon, diced
  • Half a cucumber, chopped into bite-sized pieces
  • Juice of half a lemon
  • Dash of olive oil
  • Freshly ground black pepper
  • 4 slices of pumpernickel bread


First put the seeds into a non-stick frying pan and heat gently until they turn golden brown – be careful not to let them burn. Allow the seeds to cool and place the rocket, avocado, melon and cucumber into a bowl. Sprinkle over the lemon juice, a dash of oil, plenty of freshly ground black pepper and the pumpkin seeds. Toss and serve with 4 slices of prosciutto (remove any visible fat) and 2 slices of pumpernickel bread per person.

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