There’s a lot you can do with a melon and I became a big fan of it while in Spain.
If you are a fan of local fruit from a farm near your home then you might agree that summer is the best time of year to buy melons. After all, during July and August they are in-season. The choices of sweet and juicy melons doesn’t stop with watermelon, even though it is a big favorite. Branching out to cantaloupe and honeydew melon and Crenshaw melon and Christmas melon (called a toad-skinned melon in Spain) and more is a fun adventure of flavors that everyone can enjoy.
Melon Nutrition
Since there are many varieties of melons, the nutrition varies slightly from variety-to-variety. Most melons are low in calories (40-60 calories per cup of diced melon,) full of water (about 90% water,) and a good source of vitamin C and potassium. This means they are nutrient-rich, filling and hydrating and, along with their natural sweetness, make a very healthy snack or dessert. Melons that are orange (cantaloupe is one example) have lots of vitamin A, too.
Melon Selection
Try every kind of local melon you see in your farm market or grocery store during the summer. When picking out a melon, choose one that is heavy for its size and free of imperfections on the skin. Smell the melon and notice if it is pleasant and a little ‘musky’ which is good. Finally, avoid melons that are soft to the touch because they may be over-ripe and ready to rot. When you buy your melon, cut it and eat it within 1-3 days and store in the fridge.
5 Easy Snack Ideas with Melon
- Melon cubes topped with plain yogurt and a drizzle of honey
- Melon wedge with crumbled feta cheese on top
- Melon smoothie made from plain yogurt or kefir, ripe melon, and a couple drops of vanilla
- Melon slices and your favorite melting cheese wrapped into a whole wheat tortilla
- Melon cubes topped with low fat cottage cheese and toasted almonds or walnuts
Melon Magic
Did you know that “variety is the spice of life?” This saying reminds me of all the variety in the world of melons and how most of us miss it. From this day on, add a melon to your farmer’s market or grocery store list. Then, put it into your snack rotation. The sweet story of melon fits perfectly with Mediterranean nutrition and your free menus are here.
Melon for dessert is a sweet and healthy plan so how will you put it into practice?