By Fran Werner
When it comes to beating the heat, no fruit can beat a slice of melon. Melons not only taste great, but they’re loaded with vitamins, minerals and antioxidants, so they’re good for you too.
Melons are made up almost entirely of water, so they’re filling and refreshing without being heavy in calories. Most melons contain about 50 calories per cup and no fat or sodium. Different melons are high in different nutrients, depending on the color of the melon.
Watermelon is particularly high in lycopene and carotenoids (both are antioxidants), potassium, and vitamins A, B6 and C. In addition, it’s the melon highest in fiber.
Cantaloupe is also high in carotenoids, vitamins A and C, and contains folate, which may help prevent birth defects and heart disease. Honeydew is high in vitamin C and potassium. Other melons, such as Casaba, Crenshaw and Persian also contain a fair amount of vitamins and minerals.
Different people have different ways of picking a ripe melon. The best way I’ve found is to ask one of the produce employees to pick one for you. Other methods (which work pretty well) are to thump a watermelon (it should sound hollow, not heavy) and to sniff a cantaloupe or honeydew (it should smell sweet). If whole, it’s best to store your melon at room temperature. Once they’ve been cut, though, store them in the refrigerator.
Here are some great recipes for enjoying your melons:
Watermelon Gazpacho
2 Cups diced watermelon (1/4″ dice)
2 Cups orange juice
2 Tablespoons extra-virgin olive oil
1 cucumber, seeded and cut into 1/4″ dice
1 small yellow bell pepper, seeded and
cut into 1/4″ dice
1 small onion, cut into 1/4″ dice
2 medium garlic cloves, minced
1 small jalapeno pepper, seeded and minced
(keep the seeds in if you like it hotter)
3 Tablespoons fresh lime juice
2 Tablespoons chopped fresh cilantro, basil, or parsley
Process 1/2 cup of the watermelon with the orange juice and oil in a food processor or blender until pureed. Transfer into a bowl with the remaining ingredients. Season with salt and pepper to taste. Refrigerate until ready to serve.
Nutrition information: per 1/6 of the recipe: 113 calories, 5 grams fat, 16 grams carbohydrate, 1.4 grams fiber, 2 grams protein, no cholesterol, 68 mg. sodium.
Following recipe from USA Weekend.
Watercress, Melon and Almond Salad
3 Tablespoons fresh lime juice
1 teaspoon white sugar
1 teaspoon minced fresh ginger
4 Tablespoons vegetable oil
2 bunches watercress, trimmed and chopped
2 Cups each cubed watermelon and cantaloupe
1 Cup cubed honeydew melon
1/3 Cup toasted and sliced almonds
In a large bowl, whisk together lime juice, sugar and ginger. Gradually add oil, and season with salt and pepper to taste. Add watercress and melons to dressing and toss to coat. Transfer to plates, sprinkle with almonds and serve immediately.
Nutrition information per 1/4 of the recipe: 277 calories, 21 grams fat, 21 grams carbohydrate, 4 grams fiber, 7 grams protein, no cholesterol, 62 mg. sodium.
Cold Melon Salsa
3 tomatoes, seeded and diced
1/2 honeydew melon, peeled and diced
1 cantaloupe, peeled and diced
1 Cup minced red onion
1/2 jalapeno pepper, seeded and minced
(Use the seeds if you like it hotter)
1/2 Cup chopped cilantro
3 Tablespoons fresh orange juice
1/2 teaspoon salt
2 Tablespoons fresh lime juice
1/2 Cup finely chopped almonds
In a large bowl, stir together tomatoes, melons, onion, jalapeno and cilantro. Stir in the orange juice, almonds, salt and lime juice. Refrigerate at least four hours before serving.
Nutrition information per 1/8 of the recipe: 126 calories, 5 grams fat, 20 grams carbohydrate, 3 grams fiber, 4 grams protein, no cholesterol, and 166 mg. sodium.
Fran Werner is a certified Lifestyle and Weight Management Consultant, a Certified Personal Trainer, and a certified Lifestyle Coach, specializing in weight management. She has been the owner/director of Lifestyle Consulting since 1981, and has maintained an office in Austin, Texas since 1993. Werner has helped thousands of individuals achieve and maintain healthy weights and healthy lifestyles. You can contact her at (512) 794-3848 or at fran@lifestyleconsulting.com. Visit her Web site, www.lifestyleconsulting.com.
