- An excellent source of vitamins A and C and a good source of potassium. Contains carotenoids that may be good for health.
- Choose fragrant, symmetrical cantaloupes, heavy in size with yellow or creamy-colored skin and no visible bruises. The stem end should give to gentle pressure.
- Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
- Store uncut cantaloupes at room temperature for up to one week. Refrigerate cut melon in an airtight container up to five days.
Number of servings: 6
1 cup cantaloupe, cubed
1 cup watermelon, seeded and diced
1 cup cucumber, seeded and diced
1/2 small onion, chopped
2 tablespoons fresh cilantro, chopped
1/2 teaspoon chili powder, if desired
1/4 cup lime juice
1 tablespoon sugar
- Add cantaloupe, watermelon, cucumber, onion, cilantro, chili powder and lime juice to bowl. Mix well.
- Taste and add sugar or more lime juice if needed.
- Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken, baked tortilla chips, or whole-wheat crackers.
Per serving: 36 calories; trace fat (trace saturated fat); 1 g protein; 9 g carbohydrate; 1 g dietary fiber; 0 mg cholesterol; 7 mg sodium.
Blueberry-Melon Summer Salad
Number of servings: 6
2 cups watermelon, cubed
2 cups cantaloupe, cubed
2 cups blueberries
1 cup lemon yogurt
1 tablespoon honey
1 teaspoon lemon juice
- In a large salad bowl, add watermelon, cantaloupe, and blueberries.
- In a separate small bowl, whisk together the yogurt, honey, and lemon juice until smooth. Gently fold into the fruit.
- Toss to coat, and serve.
Per serving: 108 calories; 2 g fat (1 gram saturated fat); 2 g protein; 22 g carbohydrate; 2 g dietary fiber; 6 mg cholesterol; 27 mg sodium.
- Make popsicles by pureeing cantaloupe with a little sugar and a splash of lime juice. Pour into molds and freeze.
- Clean out the core of the cantaloupe and slice into large smile-shaped wedges. A great way to get kids to eat more fruit!
- Clean cantaloupe and other firm-skinned produce under running tap water while rubbing with your hands or scrubbing with a clean brush.
- Add chunks of cantaloupe to any salad for a perfect light and sweet addition.
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February 8, 2021