Selection
Select melons without any bruises or spots with a bright orange color. It is best to purchase a melon that has the horns intact, as damaged horns may be a sign of rough handling. Kiwano melons are available year round in specialty markets and supermarkets.

Storage
Unripe melons may be stored at room temperature for up to two weeks. Ripe melons will last about 3 to 4 days at room temperature. There is no need to refrigerate kiwano melon.

Preparation
 There is no way to peel the skin off of the melon, so the fruit needs to be scooped out of the melon before using. The melon may be cut in half or into wedges to help extract the fruit pulp. The pulp may be eaten by itself, used as a topping for a sweet dessert or added to a fruit or green salad. The shell may be used as a serving dish once the pulp is removed, but the skin should not be eaten.

Melon With Kiwano Melon Sauce
Makes 4 servings; equals two 5 A Day servings

Ingredients

1 cup honeydew, cut into chunks
1 cup watermelon, cut into chunks
2 Kiwano melons

Sauce:
Pulp from 1 Kiwano Melon above
½ cup cantaloupe, cut into chunks
2 tsp fresh mint, chopped
1 tsp grated orange peel
1 tsp sugar
Fresh mint sprigs (optional garnish)

In a bowl, toss together honeydew and watermelon chunks. Halve both kiwano melons lengthwise. Scoop out interior of first kiwano melon and add to melon mixture. Scoop out interior of second horned melon and reserve for making sauce. Divide melon mixture evenly among the kiwano melon shells.

For Sauce, Place reserved kiwano melon pulp in food processor or blender with ½ cup cantaloupe chunks, mint, orange peel, and sugar. Cover and process until smooth.

Pour sauce over fruit in shells; garnish with mint sprigs.

Nutritional analysis per serving: Calories 55, Fat .3g, Calories from Fat 5%, Protein 1g, Carbohydrates 12g, Fiber 1g, Cholesterol 1mg, Sodium 7mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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