When it comes to melons, which one is your favorite?
Whether it’s cantaloupe, honeydew or watermelon, these summer favorites pack sweet health benefits.
SMART SNACK
Cantaloupe and honeydew melons belong to the muskmelon family and were first cultivated in the Middle East. Watermelon is native to Africa. All three melons have a wide variety of varieties. Look for varieties you have never tried before and introduce something new to you and your family.
Here’s how melons rank nutritionally.
› Cantaloupe: A one-cup serving of cantaloupe has only 53 calories, but it contains 106% of the recommended daily value for vitamin A and 95% of the recommended daily value for vitamin C. It’s also a good source of potassium and folate.
› Honeydew: One cup of honeydew contains 60 calories, 51% of the recommended daily value for vitamin C, and 11% of the recommended daily value for potassium. Honeydew also contains fiber, folate, and vitamin B6.
› Watermelon: Watermelon is the lowest in calories, with 46 calories per one-cup serving. It is rich in lycopene, an antioxidant associated with a reduced risk of cancer, heart disease and age-related eye disorders. It also contains vitamins A and C and potassium.
Because melons are high in water and contain potassium, they are a fantastic choice for maintaining healthy blood pressure levels.
HOW TO CHOOSE
How to choose the perfect melon? Choose a melon that is firm, unbruised, and heavy for its size, which gives an idea of ​​its juiciness. Watermelon is best when it has a yellow belly, which indicates it may have ripened in the field rather than at the store or market. One variety of honeydew melon, the Santa Claus, turns yellow as it ripens. The yellower it is, the sweeter its flavor.
PREPARE AND SERVE
Uncut melons can be stored at room temperature. Before cutting, wash them under running water and gently scrub the outside with a brush to remove any dirt or impurities. After cutting the melon, remove the fruit from the rind. Then store the pieces or slices in an airtight container in the refrigerator for up to five days. Or, after cutting larger melons like watermelon, cover them tightly with plastic wrap and refrigerate for up to five days.
While a juicy slice of melon is refreshing and nutritious on its own, here are some other ideas for serving melons:
› Add melon chunks to the mix when making your favorite fruit smoothie.
› Grill slices of cantaloupe or honeydew melon on a hot grill for 1 to 2 minutes per side, which will enhance their sweet flavor. Serve them as a side dish with chicken, pork or fish, or top them with a scoop of ice cream for dessert.
› Make melon skewers by threading grapes, melon, and cheese cubes onto skewers for a fun snack or easy appetizer. Refrigerate until ready to serve.
› Puree the melon with a pinch of sugar and a little lime juice to make ice lollies. Pour the mixture into molds and freeze.
› Infuse water by chilling it with melon slices for a flavorful summer drink with no added sugar.
Try this quick, fresh and creamy melon salad for breakfast, lunch or dessert. For a plant-based version, substitute with yogurt.
Creamy and spicy melon salad
For 4 people
2 cups diced mixed melons, such as cantaloupe, honeydew melon, or watermelon
1/2 cup low-fat or nonfat plain or vanilla yogurt
1/4 teaspoon nutmeg
1/8 teaspoon cloves
1/8 teaspoon cinnamon
Orange zest (about 1 tablespoon) and juice (about 3 tablespoons)
In a large bowl, mix all ingredients. Serve cold.
Nutritional information per serving (½ cup): 52 calories, trace total fat, 31 milligrams sodium, 11 grams total carbohydrate, 0 grams added sugars, 1 gram fiber, 2 grams protein.
—By Mayo Clinic
