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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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.

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Preparation Tips for Fresh Produce

Many precut, bagged produce items like lettuce are pre-washed. If so, it will be stated on the packaging. This pre-washed, bagged produce can be used without further washing.

As an extra measure of caution, you can wash the produce again just before you use it. Precut or prewashed produce in open bags should be washed before using.

Begin with clean hands. Wash your hands for 20 seconds with warm water and soap before and after preparing fresh produce.

Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Produce that looks rotten should be discarded.

All produce should be thoroughly washed before eating. This includes produce grown conventionally or organically at home, or produce that is purchased from a grocery store or farmer’s market. Wash fruits and vegetables under running water just before eating, cutting or cooking.

Even if you plan to peel the produce before eating, it is still important to wash it first.

Washing fruits and vegetables with soap or detergent or using commercial produce washes is not recommended.

Scrub firm produce, such as melons and cucumbers, with a clean produce brush.

Drying produce with a clean cloth towel or paper towel may further reduce bacteria that may be present.

Exotic Vegetables… Bitter Melon

Bitter melon is actually a member of the squash family and resembles a cucumber with bumpy skin. When first picked, a bitter melon is yellow-green, but as it ripens, it turns to a yellow-orange color.

The inside of the melon is filled with fibrous seeds. Bitter melon is used mostly in Asian and Indian cooking. Other names for bitter melon include: foo qua, balsam pear, or bitter gourd.

Selection
Select firm, unblemished melons that are from 5 to 12 inches in length. Choose melons that are still green for a more bitter flavor and a yellow-orange melon for a milder taste. Bitter melons are available fresh from April to September in most Asian markets and can occasionally be found in larger supermarkets. Some markets are beginning to carry bitter melons year round. They may also be purchased canned or dried.

Storage
Store melon loose in a paper or plastic bag in the refrigerator for 3 to 5 days. Slice the melon immediately before use.

Preparation
Cut in half and discard the seeds and fibrous core. To reduce the bitterness, blanch in boiling water for 2 to 3 minutes. The skin is edible and the melon is not typically peeled. The seeds are also edible, unless very hard, and are included in some recipes. Bitter melon is commonly stuffed, curried or pickled. It can also be used in stir-fry’s and soups and may be steamed. Garlic or chili peppers are often added to recipes with bitter melon to offset the bitter taste.

Bitter Melon Nutrition Information

Serving size 1/2 cup raw, sliced (47g)
Amounts Per Serving % Daily Value
Calories 10
Calories from Fat 0
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Sugars 0g
Protein 0g
Vitamin A 4%
Vitamin C 70%
Calcium 0%
Iron 2%