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Cool Sweet Melons
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Black
Bean & Melon Salad With Crenshaw
Smoothie Honeydew Salad With Crab, Chives & Watercress Melon With Sweet Onion Dressing Watermelon Salad With Mint, Lime & Feta
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With summer's bounty of melons available at the market, it's often
difficult to choose which kind to buy. To help you decide, here's a quick rundown of the
top-selling melons, with some recipes that turn them into cool summer treats with plenty
of health benefits. Cantaloupe The nation's favorite melons, cantaloupes are available year-round. Domestically grown cantaloupes peak from July through September. To select a ripe (but not overripe) cantaloupe, use your senses. Look the melon over to make sure it has no soft spots or dark bruises. Look for a clean, smooth rind that gives slightly when you press on the end where the stem was removed. If the melon has "netting" on the skin, it shouldn't be green (this indicates immaturity and a melon that will never reach its sweet, juicy potential). Sniff the stem end, which should smell sweet and flower-like if the cantaloupe is ripe. Honeydew Like its cousin the cantaloupe, honeydew melons are available almost year-round. Domestically grown melons are available late May to October. Ripe honeydew melons have a rose-like fragrance, so when shopping, smell any melon you plan to buy. If there's no fragrance, there's likely to be no flavor, either. Honeydew's sweetness lends itself well to flavorful accents like fragrant rosewater, tart pineapple or pomegranate juice or low-fat vanilla yogurt. Crenshaw Crenshaw melons are the third highest selling melon in the U.S. The skin is yellow, the flesh is golden and, when ripe, the crenshaw is among the sweetest and juiciest of all melons. The season for crenshaw melons runs from August through December. Watermelon Believe it or not, watermelons share the family tree with squash and cucumbers. They're available year-round but domestic varieties are sold from April through November. Like tomatoes, watermelons contain the cancer-fighting phytochemical lycopene. The only surefire way to pick a sweet, ripe watermelon is to cut it open and try it - something your greengrocer might agree to if the store already sells pre-cut watermelon. AICR
HONEYDEW
SALAD WITH CRAB, 3 cups diced honeydew melon In large bowl, combine honeydew,
crabmeat and chives. Toss to combine. Set aside. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 215 Cal; 5 g Total Fat (<1 g Sat Fat); 16 g Carb; 612 mg Sodium; 27 g protein; 2 g Dietary Fiber. Exchanges: 3 Very Lean Meat; 1 Fruit; 1 Fat.
3 cups cubed honeydew melon Combine all ingredients in blender or food processor and pureé until smooth. Makes 4 servings. Per Serving: 99 Cal; 00 g Total Fat; 25 g Carb; 25 mg Sodium; <1 g protein; 1 g Dietary Fiber. Exchanges: 1/2 Starch; 2 Fruit.
GINGER-LIME
WATERMELON BALLS 1/4 cup fresh lime juice In small saucepan, combine juice, water, ginger and zest. Set pan over medium-high heat and bring to boil. Boil 5-7 minutes, stirring occasionally, until mixture reduces to 2 tablespoons. Strain through fine sieve to remove zest. Place watermelon in individual bowls and spoon ginger-lime mixture evenly over top. Let sit for 15 minutes, then drain. Garnish with mint. Makes 8 Servings. Per Serving: 31 Cal; <1 g Total Fat (00 g Sat Fat), 8 g Carb; 2 mg Sodium; <1 g Protein; <1 g Dietary Fiber. Exchanges: 1/2 Fruit.
CRENSHAW SMOOTHIE
WITH BERRIES 1 cup cubed crenshaw melon In blender or food processor, combine all ingredients and puree until smooth. Makes 4 Servings. Per Serving: 81 Cal; 1 g Total Fat (<1 g Sat Fat), 15 g Carb; 45 mg Sodium; 4 g protein; <1 g Dietary Fiber. Exchanges: 1 Fruit.
BLACK
BEAN & MELON SALAD WITH Salad: 1 can (15 oz.) black beans, rinsed and
drained Dressing: 2 Tbsp pomegranate or mango juice *Note: Optional salt or "salt to taste" not included in nutritional analysis. In medium serving bowl, combine all salad ingredients, except tomato and cilantro. In small bowl, whisk dressing ingredients together. Gently toss into salad. Place tomato wedges around sides of bowl. Garnish salad with cilantro. Makes 4 Servings. Sodium Alert! This recipe is not suitable for those on salt-restricted meal plans. Per Serving: 204 Cal; 5 g Total Fat (<1 g Sat Fat), 34 g Carb; 493 mg Sodium; 8 g Protein; 7 g Dietary Fiber. Exchanges: 1 Starch; 2 Veg; 1 Lean Meat; 1 Fat.
CANTALOUPE
CHUTNEY 4 cups diced cantaloupe (about 1 melon) In medium saucepan, combine all ingredients. Set pan over medium-high heat. Bring to boil, reduce heat to medium and simmer 25-30 minutes, until cantaloupe breaks down. Cool to room temperature and drain (reserve liquid to use as marinade for another dish). Serve with whole grains, steamed vegetables, chicken, fish or tofu. Makes 10 Servings. Per (1/4 cup) Serving: 62 Cal; 00 g Total Fat; 16 g Carb; 12 mg Sodium; 00 g Dietary Fiber; <1 g Protein. Exchanges: 1 Fruit.
WATERMELON SALAD WITH MINT, 1 lb. watermelon Seed the melon and cut it into small bite-sized pieces. Arrange them on two plates and sprinkle with the chopped mint and feta. Season with the lime juice, a pinch of salt, and freshly milled pepper. Serve garnished with sprigs of mint. Makes 2 Servings. Per Serving: 97 Cal; 4 g Total Fat (2 g Sat Fat); 14 g Carb; 14 mg Cholesterol; 181 mg Sodium; 3 g Protein; 1 g Dietary Fiber; 92 mg Calcium. Dietary Exchanges: 1 Fruit; 1/2 Meat/Protein; 1/2 Fat.
MELON
WITH SWEET ONION DRESSING 2 cups cantaloupe balls Place melon balls in a large bowl; set aside. Combine sugar and next 6 ingredients in a small jar; cover tightly, and shake vigorously. Pour orange juice mixture over melon balls, and toss gently. Cover and chill. Toss before serving. Serve with a slotted spoon. Yield 6 Servings. Per (1-Cup) Serving: 121 Cal; 2 g Total Fat (<1 g Sat Fat); 26 g Carb; 00 mg Cholesterol; 112 mg Sodium; 2 g Protein. Exchanges: 2 Fruit.
WATERMELON
FROTH 1 envelope Knox® Unflavored Gelatin Sprinkle gelatin over 1/4 cup skim milk in a small saucepan; let stand 1 minute. Over low heat, stir until gelatin completely dissolves, about 3 minutes, and set aside. Blend watermelon, 3/4 cup skim milk, frozen yogurt and powdered sugar in electric blender at high speed until smooth. Add gelatin mixture. Add ice cubes, blend at high speed until smooth and frothy. Serve immediately. Makes 4 Servings. Per Serving: 141 Cal; 2 g Total Fat; 28 g Carb; 6 mg Cholesterol; 76 mg Sodium; 5 g Protein; 160 mg Calcium. Exchanges: 1 Starch; 1/2 Milk; 1/2 Fruit.
WATERMELON
GAZPACHO 7-1/2 lbs watermelon, preferably seedless
(about 9 cups, Cut the hard green skin and white underflesh off the watermelon. Cut the melon into 1-inch cubes, removing any seeds (you should have about 9 cups). Then, in a food processor or blender, purée the melon. Transfer the purée to a large bowl. Put the bread into the processor or blender, and blend until crumbs form. Stir into the watermelon purée the bread crumbs, the green and red pepper, the jalapeno (if you’re using it), onion, garlic, cucumber, parsley, vinegar, and olive oil. Add salt, pepper and cayenne. Chill the soup before serving. It will keep for 2 days in the refrigerator, but it is best the day it is made. Makes 6 Servings. Per Serving: 164 Cal; 6 g Total Fat; 27 g Carb; 00 mg Cholesterol; 444 mg Sodium. Exchanges: 1/2 Bread; 1 Veg; 1 Fruit; 1 Fat.
WATERMELON
SALAD 6 cups diced cold seedless watermelon *You may substitute shredded part-skim mozzarella here On a large platter, arrange the watermelon pieces. Scatter the cucumber, onion, and mint over the watermelon. Sprinkle with the feta cheese and drizzle with lime juice. Serve at once, garnished with mint leaves. Makes 6 Servings. Per Serving: 74 Cal; 2 g Total Fat (1 g SatFat); 14 g Carb; 3 mg Cholesterol; 28 mg Sodium; 223 mg potassium; 3 g protein; 1 g Fiber. Joslin (Exchange) Choices: 1 Fruit (Carbohydrate).
WATERMELON
COOLER 2 cups watermelon balls Divide watermelon balls and blueberries among 4 tall glasses. Add 1/2 cup sherbet to each glass. Fill glasses with gingerale. Makes 4 (1-cup) Servings. Per Serving: 180 Cal; 3 g Total Fat (1 g Sat Fat); 40 g Carb; 7 mg Cholesterol; 70 mg Sodium; 2 g Protein; 1 g Fiber. Exchanges: 2 Starch; 1 Fruit.
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