🍉Refreshing Watermelon-Feta Salad with Mint- Basic idea: Watermelon + feta (or substitute) + mint + light base.
Basic preparation (for everyone):
Cut the watermelon into cubes. Add the remaining ingredients according to your type. Mix gently. Serve the salad after chilling it in the refrigerator until cold.
1. Choleric (Hot & Dry)
Goal: Hydrating, refreshing, with light saltiness and no heavy fats.
Base: Watermelon + cucumber cut into cubes (extra hydration).
Cheese: A little low-fat feta or cottage cheese (optional, small amount).
Herbs: Fresh mint (abundant, refreshing) + a little parsley.
Extra: A little lemon juice (not vinegar), a pinch of salt, black pepper.
Avoids: Too much feta, oil, balsamic vinegar, walnuts.
Why: The Choleric type has a need for moisture and coolness. Cucumber and lemon enhance hydration without weighing them down.
2. Melancholic (Cold & Dry)
Goal: Nourishing, with fat, warmth (despite the cold salad), and substantial energy.
Base: Watermelon (moderate amount) + cooked barley or quinoa (adds substance).
Cheese: Full-fat feta (generous portion) or anthotyro cheese.
Herbs: Mint + oregano (warm note).
Extra: Olive oil (generously), a little cinnamon (optional), black pepper, nuts (walnuts or roughly chopped almonds).
Avoids: Cucumber (watery, cold), lemon, low-fat cheeses.
Why: The Melancholic type needs fat, calories, and “grounding.” Barley and nuts provide energy, oil lubricates the dryness.
3. Phlegmatic (Cold & Wet)
Goal: Drying, spicy, light, metabolism-boosting.
Base: Watermelon + radishes sliced into rounds (spicy, drying) + a little cucumber.
Cheese: Feta or xinomyzithra (small amount) – optional, can be omitted.
Herbs: Mint + fresh dill.
Extra: Ginger (fresh grated or powdered), lemon juice, a little apple cider vinegar, a pinch of cayenne pepper or red pepper.
Avoids: Too much olive oil, nuts, barley, too much cheese.
Why: The Phlegmatic type retains moisture. Spicy ingredients (ginger, pepper) “dry” and activate their slow metabolism. Oil and heavier ingredients weigh them down.
4. Sanguine (Hot & Wet)
Goal: Purifying, refreshing, with fresh ingredients that “open” circulation.
Base: Watermelon + strawberries (chopped) or cherry tomatoes (colorful, rich in antioxidants).
Cheese: Feta (moderate amount) or light mozzarella.
Herbs: Mint + fresh basil.
Extra: A little olive or olive oil, lemon juice, orange zest, a little black pepper.
Avoids: Heavy amounts of cheese, too much oil, nuts, balsamic vinegar.
Why: The Sanguine type is hot and “wet” (sweat, inflammation). They need fresh, antioxidant-rich ingredients (red fruits, basil) that cleanse and do not create “noise.”
Summary Table
| Type | Main Ingredients | Extra Secret | Best Without |
| Choleric | Watermelon, cucumber, little light feta | Lemon, abundant mint | Too much feta, oil, vinegar |
| Melancholic | Watermelon, barley/quinoa, full-fat feta | Olive oil, walnuts, cinnamon | Cucumber, lemon |
| Phlegmatic | Watermelon, radishes, little cucumber | Ginger, cayenne pepper, vinegar | Too much oil, nuts |
| Sanguine | Watermelon, strawberries/cherry tomatoes, feta | Basil, orange zest | Heavy cheeses, too much oil |
— Dr. Angeliki Makri, Clinical Dietitian, MSc, PhD, Medical School NKUA
Book an appointment at NMD Praxis to find out which Hippocratic type you are, to understand what you need for your nutrition, and to learn what your specific body requires!
