Canteloupe Recipes

The following canteloupe recipes are both healthy and refreshing.

Cantaloupe Salsa Recipe

Makes 4 servings

Each serving equals 1/2 cup of fruit or vegetables.

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.

******

Melon Soup Recipe

Preparation Time: 1 hour

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1.50

Ingredients:

2 cups cubed cantaloupe
2 cups cubed honeydew
2 cups cubed watermelon (unseeded)
1/2 cup orange juice
3 Tbsp lemon juice
2 Tsp honey
1/2 cup fat-free half and half
mint sprigs

Directions: Process melons, orange juice, lemon juice, and honey in food processor or blender until smooth. Stir in half and half. Refrigerate until chilled. Pour into individual bowls and garnish with mint.

Nutrition Facts Melon Soup
Serving Size 1/4 recipe
Amount Per Serving
Calories 130 Calories from Fat 10

% Daily Value (DV)*

Total Fat 1g 2%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 75mg 3%
Total Carbohydrate 30g 10%
Dietary Fiber 2g 8%
Sugars 25g

Protein 3g

Vitamin A 70%
Vitamin C 120%
Calcium 6%
Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

******

Grape Kebabs Recipe
Preparation Time: 1 hour

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 1.00

Ingredients:

1 cup purple seedless grapes
1 cup chopped pineapple
1/4 cup apple juice
2 kiwifruits, peeled and cut into ½-inch thick slices
1/4 cup nonfat plain yogurt
2 small bananas, cut into ½-inch thick slices
1 tablespoon orange juice
1/3 cup small strawberries
1/3 cup melon balls
1/3 cup blackberries

Directions: For the dip, in a small saucepan, bring the pineapple and apple juice to a boil. Reduce the heat, cover and simmer for 10 minutes, stirring occasionally. Let stand about 25 minutes or until cool. Transfer the pineapple mixture to a blender or food processor. Add the yogurt and blend or process until smooth. If desired, cover and chill in the refrigerator before serving. Place the bananas in a small bowl. Drizzle with the orange juice, then gently toss until coated. Cut the kiwi slices into quarters. For the kebabs, thread the grapes, bananas, kiwi, strawberries, melon balls and blackberries onto 4-inch bamboo skewers. Serve with the dip.

Nutrition Facts Grape Kebabs
Serving Size 1 Kebab
Amount Per Serving
Calories 150 Calories from Fat 5

% Daily Value (DV)*

Total Fat 1g 1%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 20mg 1%
Total Carbohydrate 36g 12%
Dietary Fiber 4g 16%
Sugars 25g

Protein 3g

Vitamin A 4%
Vitamin C 120%
Calcium 6%
Iron 4%

* Percent Daily Values are based on a 2,000 calorie diet.

******

Melon Cooler Recipe

Preparation Time: 15 minutes

Number of Servings: 4

Cups of Fruits and Vegetables Per Person: 0.50

Ingredients:

2 cups melon, chopped (cantaloupe, honeydew or watermelon)
2 cups cold water

Directions: Place all ingredients in a blender container. Blend until smooth. Serve.

Nutrition Facts Melon Cooler
Serving Size 1/4 of recipe
Amount Per Serving
Calories 25 Calories from Fat 0

% Daily Value (DV)*

Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g 0%
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Sugars 6g

Protein 1g

Vitamin A 50%
Vitamin C 50%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Click here to read more about healthy recipes….

• canteloupe soup recipes

Picking Cantaloupe (harvesting)

You can start picking cantaloupe when the outside skin starts to turn from green to yellow. A ripe canteloupe easily slips off the vine where it is attached. Caution needs to be taken while picking cantaloupe and when you are working in and around melon plants so as to not step on vines. The vines will most likely have other melons attached to them that need additional time to grow and ripen. Checking the plants every 2 to 3 days for ripening cantaloupes will help ensure you reap the maximum results.

After picking cantaloupe it is important to refrigerate them if you intend to store them for a few days before eating. Ripe cantaloupes do not store well for more that a week once taken off the vine and should be eaten as soon as possible.

Picking canteloupe should be done early in the day after the plants are dry with care being taken not to damage the vines.

Picking canteloupe every other day at the beginning of the season and then every day at peak season is a good schedule to follow.

Click here for a lot more information about organic gardening.

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Planting and Growing Cucumbers

Planting and growing cucumbers is believed to have originated in India and spread through Greece and Italy. They made their way into North America agriculture by the mid-16 century. Cool and moist due to their high water content. Cucumbers belong to the same family as pumpkins, zucchini, watermelon and other squashes.

Growing cucumbers either for pickling or slicing, have become one of the most popular planted crops in today’s home garden. Although growing cucumbers requires substantial space, they can be grown in small gardens by training vines onto trellises, or you set about  growing cumbers in containers. The cucumber ranges in size from the small gherkin type to the long, thin slicing variety. There are also yellow and fruited varieties.

Cucumber varieties:

There are several varieties of cucumber; the most popular are English, Persian, and Pickling cucumbers.
Persian cucumbers are also known as regular cucumbers with soft, edible seeds. The skin is often waxed to seal in moisture.

English cucumbers are sometimes known as gourmet cucumbers, “burpless”, or seedless cucumbers. This variety has seeds that are very small but do not need to be removed. Longer and thinner than regular cucumbers this variety is usually shrink-wrapped to seal in moisture because they are not waxed.

Slicing cucumber varieties include:
Sweet Slice Burpless
Straight 8
Poinsett
Dasher II
Salad Bush Hybrid
Marketmore 80
Marketmore 76

Pickling cucumber varieties include:
Boston Pickling
Miss Pickler Hybrid
County Fair Hybrid
Bush Pickle Hybrid
Eureka Hybrid

Selecting cucumbers:
It’s important to look for firm cucumbers with rich green color and no soft spots. Cucumbers that bulge in the middle, usually most likely means its filled with large watery seeds and tasteless flesh.

Because they are a subtropical crop growing cucumbers requires long warm days, plenty of sunshine and balmy nights. Many new cucumber varieties have shorter growing seasons, making them ideal for the shorter summers in the Northeast.

Cucumber vines bear two kinds of flowers, pistillate (female) and staminate (male). The first flowers, which are staminate, drop from the vine and do not bear fruit. Subsequent flowers include both male and female, and pollination can occur. Recently, gynoecious plants (those bearing female flowers only) have been introduced. The seed packet will have specifically marked seeds indicating that the marked seeds must be planted as well for proper pollination.

Climate requirements for cucumbers:
Cucumbers thrive at relatively high temperatures; 65-75 degrees F is the ideal temperature range. The plants do not tolerate frost. As a fast-growing crop, cucumbers require a substantial amount of moisture and plant nutrient elements throughout the growing season.

Preferred soil for cucumbers:
Growing Cucumbers can be done successfully in many types of soils, but they will be most successful in loose, well-drained soil,well supplied with organic matter and plant nutrient elements. Work in organic matter such as well-rotted manure or compost before planting. The soil pH should be between 6.0 and 7.0.

Fertilizing cucumbers:
Lime and fertilizers are best applied using soil test results as a guide. Prior to growing cucumbers, you should add a complete fertilizer such as 5-10-10 or similar analysis according to label recommendations. One week after blossoming begins, and again three weeks later, use a high nitrogen fertilizer to side-dress the hills. Do not over-fertilize, as this encourages vine growth and retards fruiting.

Planting cucumbers:
Growing cucumbers by starting the plants indoors 10 to 14 days before anticipated planting time can gain you valuable time. Use peat pots or pellets and avoid disturbing roots when transplanting. Planting outside should be delayed until the danger of frost has passed. Cucumber seeds can be planted in hills consisting of four or five seeds per hill spaced at 4 to 5 feet apart. They can also be planted in rows 2 to 3 feet apart with rows 5 to 6 feet apart. Certain varieties make excellent container plants.

Growing cucumbers:

Mulches can conserve soil moisture, prevent soil compaction and rotting of the fruit and help suppress weeds. Black plastic mulch can be a valuable aid in keeping the soil moist and minimizing weed problems. Organic mulches such as peat moss, cocoa shells or buckwheat hulls also work well, also providing the added bonus of improving the soil.
Weeds, insects and diseases must be controlled in the planting. Cucumber beetles, aphids, mites, pickle worms, bacterial wilt, anthracnose, powdery and downy mildew, and angular leaf spot are potential problems in the cucumber planting. The early and continuous control of the cucumber beetle is critical to success in growing cucumbers. The cucumber beetle can infect the plant with bacterial wilt as early as the cotyledon stage, when seedlings are just emerging from the ground. Bacterial wilt causes plants to wilt and die. See GreenShare Facsheets on cucumber beetles and bacterial wilt for more information and control recommendations. Avoid using insecticides in the garden when pollinating insects are working the flowers.

Harvesting cucumbers:
Cucumbers are ready for harvest 50 to 70 days from planting. Harvest according to size depending on intended use. Cucumbers become bitter if they are allowed to grow until they begin to turn yellowish. Harvest by cutting the stem 1/4-inch above the fruit.

When growing cucumbers it is essential to pick frequently as they grow and reach optimum quality. Delayed harvest results in reduced quality products and less productive plants–fruiting is an exhaustive process for the plant.

Cucumber Nutrition Facts:

Serving size 1/2 cup, sliced with skin (52g)Amounts Per Serving % Daily Value
Calories 10
Calories from Fat 0 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 0mg 0%
Cholesterol 0mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 0g 0%
Sugars 1g
Protein 0g
Vitamin A 2%
Vitamin C 2%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Sources: FruitsandVeggiesMatter.gov

If you found this post about growing cucumbers interesting or helpfull leaving me a comment would be much appreciated. Thanx Jeanne

You might also want to check out this fabulous cucumber recipe.

Click here to read more about planting and growing cucumbers…

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Melons are a Good Source of

Vitamin C and Potassium

Many variaties of melons originated in the Middle East and then gradually spread across much of Europe. It is a known fact that ancient Egyptians and Romans enjoyed cantaloupes or muskmelons. Columbus transported melon seeds to the United States where they were 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 Nutrition
Serving size 1/2 cup, diced (78g)
Amounts Per Serving % Daily Value
Calories 25
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Sugars 6g
Protein 1g
Vitamin A 50%
Vitamin C 50%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Honeydew Melon Nutrition
Serving size 1/2 cup, diced (85g)
Amounts Per Serving % Daily Value
Calories 30
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 15mg 1%
Total Carbohydrate 8g 3%
Dietary Fiber 1g 4%
Sugars 7g
Protein 0g
Vitamin A 0%
Vitamin C 25%
Calcium 0%
Iron 0%

* Percent Daily Values are based on a 2,000 calorie diet.

Melon 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!

Actually called a muskmelon, this familiar fruit with orange flesh and khaki netted colored skin provides the most beta-carotene in the entire melon family. Select melons that are slightly golden with a light fragrant smell (an indication of its ripeness). Cantaloupe is typically available year-round, with a June through August peak season.

Casaba
Unlike the other melons, casaba melons do not have an aroma. This is a large melon that is pale yellow when ripe and has white flesh with a sweet taste. This melon peaks in the fall, but starts showing up in markets in July through December.

Crenshaw
These melons can weigh up to ten pounds and deliver a unique sweet and spicy flavor. They are a hybrid between the casaba and Persian melon with a yellowish skin and salmon colored flesh. Peak season for Crenshaw melons is August through September, with the fruit season beginning in July and ending in October.

The sweetest of all the melons and averaging five to six pounds, honeydew melons have a creamy yellow rind when ripe and pale green flesh. It’s best from June through October, but is available year round.

Persian
This melon is quite similar to the Cantaloupe, but it slightly larger in size, has a reener rind, and on the outside it has finer netting. Persian melons are peak in August and September with the season beginning in June and ending November.

Santa Claus
This melon is also known as the Christmas melon because it peaks during the month of December. This variety is similar to the watermelon with the green and gold stripes, but is about a foot long and isn’t as sweet as the other melons.

Sharlyn
This melon tastes like a cantaloupe and honeydew combined. Sharlyn melons are sweet with netted outer layer, greenish-orange rind, and white flesh. The availability varies, so check your local supermarkets and farmer’s market.

Melon 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).

Melon 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.

Melon 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.


Sources: FruitsandVeggiesMatter.gov MedicineNet.com

Click here for a lot more information about organic gardening.

If you found this post interesting or helpfull leaving me a comment would be much appreciated. Thanx Jeanne

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The kiwifruit (kiwi) was once

called the Yang Tao

The kiwifruit (kiwi) has been around for more than 700 years? Our knowledge of the kiwifruit goes back to the Yang-tse river valley in China, where it was called “Yangtao.” The court of the great Khans considered the Yangtao to be a delicacy and it was cherishedfor its delicious flavor and emerald-green color. The small, brown, fuzzy “Yangtao” fruit (kiwi) grew wild on vines that wrapped around trees.

Between 1800 and 1900 knowledge of the fruit spread to other countries, and samples of the fruit and seeds were sent to England. In 1904 plant cuttings were brought to the United States. Seeds were sent to New Zealand in 1906, and the fruit was renamed the “Chinese Gooseberry“. New Zealand’s “Chinese Gooseberry” variety was first shipped to the United States in 1962, where it was re-named Kiwifruit after New Zealand’s national bird the “kiwi.” In the 1970s it was grown in California and available for the first time in supermarkets throughout the United States. Most kiwifruit imported to the United States comes from Chile and New Zealand. Kiwifruit is available year-round.

Kiwi Nutrition

Serving size 1/2 cup, sliced
Calories 50
Calories from Fat 5g Amounts Per Serving % Daily Value
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0g 0%
Sodium 0mg 0%
Total Carbohydrate 13g 4%
Dietary Fiber 3g 12%
Sugars 8g
Protein 1g
Vitamin A 2%
Vitamin C 140%
Calcium 4%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.

Kiwi Selection

Select kiwifruit with no bruises or soft spots. Avoid fruits with wrinkles or signs of exterior damage. Buy firm kiwifruit and let them ripen at home for a juicier flavor. A kiwifruit is ripe when plump and slightly soft to the touch with a fragrant smell.

Kiwi Storage

Ripen kiwifruit at room temperature for 3 to 5 days. If necessary, ripe kiwifruit can be stored in the refrigerator for up to 7 days. If they need to be stored longer, put kiwis in a plastic bag in the refrigerator for up to 2 weeks. The plastic bag helps reduce moisture loss so kiwifruit stays fresh longer. Putting kiwifruit near fruits that produce ethlyene gas, such as apples, bananas or pears, will speed up the ripening process. So if you want to ripen kiwifruit quickly, put kiwi in a bag with these kinds of fruit for a day or two.

Kiwi Preparation

You can eat the fuzzy skin on the outside of the kiwifruit. The skin is very thin and just needs to be rinsed and rubbed lightly to dry. Then, cut in quarters like an orange and enjoy-skin and all! It’s easy to peel kiwifruit. First, cut off the top and bottom ends, and then peel down the sides with a vegetable peeler or knife. Slice or quarter into bite-size pieces and enjoy kiwifruit’s refreshing taste.

Kiwi Varieties

Kiwifruit can be medium or small in size, although most are small. They are brown and fuzzy on the outside and bright green on the inside with tiny black seeds. The shell or skin of the fruit can be eaten or peeled. Kiwifruit is a member of the botanical family Actinidia and there are 400 different varieties. Kiwifruit vines are trained to grow on a trellis, and vines can be as high as 15 feet. This helps plants get enough light and air for optimal fruit quality. The fruit hangs down along the sides, like table grapes. The Hayward variety is the most popular U.S. variety. The flavor is a mixture of peaches, strawberries, and melon with a soft and juicy texture. It’s one of the most popular fruits today. Kiwifruit is high in antioxidant vitamin C and a good source of fiber, vitamin E and potassium. It is fat free, sodium free and cholesterol free.

Little known Facts about Kiwifruit

Did you know kiwifruit could also be used as a natural meat tenderizer? That’s because kiwifruit contains an enzyme called Actinidin. Just cut in half and rub kiwifruit over the meat, or peel and mash with a fork then spread it on the surface of the meat and let stand for 10 to 15 minutes or longer.

The enzyme Actinidin also breaks down protein in dairy products. That’s why when kiwifruit is combined with low fat ice cream, yogurt, or sour cream, it’s best to serve and eat it right away.

Kiwi Recipe

Turkey and Kiwifruit Pasta Salad
Makes 8 servings.
Source: New Zealand Kiwifruit Marketing Board

Ingredients

½ cup wine vinegar
2½ tbsp olive oil
2 Tbsp dijon mustard
2 tsp basil
1 clove garlic (large), minced
1 package (8 oz.) Spiral noodles
2 cups broccoli flowerets
2 cups crookneck squash, sliced
3 kiwifruit
1 lb cooked turkey breast, slivered
1 cup red pepper strips
½ cup green onions, sliced
1/3 cup parmesan cheese, grated

Combine vinegar, oil, mustard, basil, and garlic; mix well. Cook noodles as package directs. Add broccoli and squash to the last 30 seconds of cooking the noodles and drain. Pour dressing over noodles, and allow to cool. Peel and slice kiwifruit. Toss turkey, red pepper, green onions and kiwifruit with pasta. Sprinkle with parmesan cheese to serve.

Kiwi Nutrition information per serving: Calories 288, Fat 9g, Calories from Fat 29%, Fiber 3g, Sodium 180mg, Cholesterol 71mg.



Source: FruitsandVeggiesMatter.gov

Click here for a lot more information about organic gardening.

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