Canteloupe Recipes
Canteloupe Recipes
The following canteloupe recipes are both healthy and refreshing.

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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.
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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.
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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.
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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.
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