In fact … because of its high water content, cantaloupe is the perfect food for those of us trying to control our weight. Surprised? One cup of cantaloupe only has 62 calories!
4 New Ways to Serve Cantaloupe
- On a hot summer day, freeze the melon cubes then pulse in a food processor to make an instant sorbet.
- Surprise your family by adding cantaloupe chunks to skewers when grilling shrimp, scallops or chicken.
- Wrap thin prosciutto slices around melon wedges and drizzle with aged balsamic vinegar.
- Minty Spinach Fruit Salad (See Recipe Below)
Selection & Storage
Cantaloupe ripens after harvest but does not increase in natural sugar content. To tell if a cantaloupe is ripe when you buy it, take a look at the rind. The rind should be lightly golden—not a dull green color—under the mesh skin netting. The melon should also be firm but not soft. And you should smell a slightly flowery, sweet smell. Then once you get home, leave it on the counter for a few days to ripen to your preferred softness and juiciness. Once it’s cut, store in the refrigerator.
Here’s a fun summer recipe using cantaloupe and fresh spinach. For variation, substitute red bell pepper for the strawberries. This salad looks as good as it tastes.
Minty Spinach Fruit Salad
- Divide spinach between 2 serving plates. Arrange half of the cantaloupe, strawberries in a circular pattern over the spinach on each plate. Sprinkle with walnuts and fresh mint.
- Mix together the mint jelly, white wine vinegar, oil, garlic and salt. Drizzle over the salads. Serve.
Nutrition information per serving: Calories 290, Fat 20 g, Sodium 67 mg, Carbohydrates 23 g, Fiber 6 g, Protein 4