Many melons originated in the Middle East and gradually spread its popularity across Europe. Ancient Egyptians and Romans enjoyed cantaloupes or muskmelons. Melon seeds were transported to the United States by Columbus and eventually cultivated by Spanish explorers in California.   Most people don’t know that melons are in the same gourd family as squashes and cucumbers. Most melons have similar structure to winter squash with thick flesh and inner seed-filled midsection. So what’s the difference between melons and squashes? It’s the way that they’re used. Squashes are considered vegetables, while melons are known as fruits with sweet and juicy flavor.

Melons are a good source of vitamin C and potassium. They have high water content are relatively low in calories, and also fat and cholesterol free.

Cantaloupe Serving size ¼ medium melon (134g) Amounts Per Serving % Daily Value Calories 50   Calories from Fat 0   Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 35mg 1% Total Carbohydrate 13g 4%   Dietary Fiber 1g 4%   Sugars 12g Protein 1g Vitamin A 80% Vitamin C 80% Calcium 2% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

Honeydew Serving size 1/10 medium melon cup (134g) Amounts Per Serving % Daily Value Calories 50   Calories from Fat 0   Total Fat 0g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 45mg 2% Total Carbohydrate 14g 5%   Dietary Fiber 1g 3%   Sugars 12g Protein 1g Vitamin A 0% Vitamin C 40% Calcium 0% Iron 2% * Percent Daily Values are based on a 2,000 calorie diet.

Varieties

Melon varieties are now endless! Cantaloupe, honeydew, and watermelon are the most well known varieties. Lookout for more unusual melons at your local supermarket or farmer’s market for a different and tasty sweet treat!

Selection

In general, melons should be shaped according to their variety. For example, cantaloupes should be round, etc. In addition, melons should not have cracks, soft spots, or dark bruises. You should look for a clean and smooth break at the stem and for most mature melons have a fruity fragrance (if not chilled).

Storage

Keep uncut melons at room temperature for two to four days or until fully ripe, then refrigerate for up to 5 days. Refrigerate cut up melon in a covered container up to 3 days. Remember that cut melons are aromatic and their smell will penetrate other foods.

Preparation

Melon preparation is easy! Always wash melons in warm soapy water before cutting to get rid of any impurity on the rind that might be carried from the knife blade to the flesh. Simply cut the melon in half and scoop out the seeds and strings. Melons can be cut into halves, quarters, wedges, cubes, or scooped into balls with a melon baller. Most melons will benefit from a squeeze of lemon or lime juice to enhance the flavor and served at room temperature.

Make Melons Part of Your 5 A Day Plan Melons make a great addition to fruit salads. Stir in melon in your cold fruit soups. Sliced melons make an attractive edible garnish. Make melon boats — scoop out melon balls then refill shell. For appetizers, wrap melon wedges or cubes with thinly sliced prosciutto ham. Season melon with lemon or lime juice or cayenne pepper. For dessert, serve melon with low fat ice cream. Drizzle melon cubes with non-alcoholic syrups like hazelnut or orange. Dice up melons make great fruit salsas. Mix melons with chicken or seafood salad. Make quick melon kebobs! Thread different melon varieties on a skewer for a colorful 5 A Day treat.

Recipes

Melonicious Smoothie
Serves 4
One 5 A Day Serving
Source: Unknown

Ingredients

¼ cantaloupe — peeled, seeded and cubed
¼ honeydew melon — peeled, seeded and cubed
1 lime, juiced
2 tablespoons sugar

In a blender, combine cantaloupe, honeydew, lime juice and sugar. Blend until smooth. Pour into glasses and serve.

Nutritional Analysis: Calories 69, Fat 0.2g, Calories from Fat 1%, Carbohydrates 18.2g, Protein 0.8, Cholesterol 0mg, Fiber 1.2g, Sodium 12mg.

Chilled Cantaloupe Soup
Serves 6
One 5 A Day serving
Source: Produce for Better Health

Ingredients

1 cantaloupe — peeled, seeded and cubed
2 cups orange juice
1 Tbsp fresh lime juice
¼ tsp ground cinnamon

Peel, seed, and cube the cantaloupe.

Place cantaloupe and ½ cup orange juice in a blender or food processor; cover, and process until smooth. Transfer to large bowl. Stir in lime juice, cinnamon, and remaining orange juice. Cover, and refrigerate for at least one hour. Garnish with mint if desired.

Nutritional Analysis: Calories 70, Fat .4g, Calories from Fat 0%, Carbohydrates 16.6g, Protein 1.4g, Cholesterol 0mg, Fiber 1g, Sodium 9mg.

Cantaloupe Salsa
 Makes 4 servings
One 5 A Day serving
Source: PBH/Del Monte Fresh Produce Co.

Ingredients 

½ cantaloupe (large, ripe)
¾ cup red bell pepper, finely diced
¼ cup cilantro, finely chopped
3 Tbsp scallions, finely chopped
Juice of 1 lime
Pinch of salt and hot pepper flakes

Remove seeds and rind from cantaloupe. (You should have approximately ½ pound cantaloupe flesh.) Chop cantaloupe into very small dice. Put in bowl. Add diced red pepper, cilantro, scallions and lime juice. Stir. Add pinch of salt and pepper flakes. Chill. Serve with grilled chicken, fish or steaks.

Nutritional Analysis: Calories 75, Fat 1g, Calories from Fat 8%, Cholesterol 0mg, Fiber 2g, Sodium 23mg.

Southwestern Cantaloupe Salad
Serves 4
One 5 A Day serving
PBH/Del Monte Fresh Produce Co.

Ingredients

4 oz cantaloupe (ripe), thinly sliced
4 oz jicama, peeled and thinly sliced
3 oz red bell pepper, roasted, sliced
3 oz yellow bell pepper, roasted, sliced
1 Tbsp fresh basil, chopped
2 Tbsp no-fat Italian dressing

Combine cantaloupe, jicama, peppers, and basil. Add salad dressing. Mix well. Serve on an attractively cut cantaloupe base, if desired. Makes 4 servings.

Nutritional Analysis: Calories 34, Fat 0.2g, Calories from Fat 4%, Cholesterol 0mg, Fiber 2g, Sodium 230mg.

Pineapple and Honeydew Salad with Honey Mustard and Lime Marinated Shrimp
Serves 4
Five 5 A Day servings
Source: Produce for Better Health/Del Monte Fresh Produce Co.

Ingredients

1/3 lb large shrimp, peeled, deveined, cooked with tails left on
½ cup pineapple juice
½ cup sweet onion, minced
3 Tbsp honey mustard
2 Tbsp lime juice
2 Tbsp fresh mint, chopped
¼ tsp salt
½ tsp pepper
8 cup mixed baby salad greens
½ cup pineapple, peeled, cored, cut into ½ inch thick wedges
½ honeydew melon, peeled, seeded, cut into ½ inch thick wedges
½ English cucumber, thinly sliced diagonally

In small bowl, whisk together pineapple juice, onion, mustard, lime juice, mint, salt and pepper. Place shrimp in another bowl; add ¼ cup of the marinade and toss to coat shrimp. Cover and refrigerate for 1 hour. Reserve remaining marinade. To serve, place bed of greens on each of 4 plates. Arrange pineapple, honeydew melon and cucumber on top of greens. Top with shrimp and drizzle salads with remaining marinade. Serve immediately.

Nutritional Analysis: Calories 182, Fat 2g, Calories from Fat 9%, Cholesterol 74mg, Fiber 5g, Sodium 446mg.

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

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