Sweeten Up Your Summer with Melons

Increase Text Size Decrease Font Size Text Size
Email E-mail
Email Subscribe
Bookmark and Share

Melons make for a refreshing and lower-calorie treat during the warmer months. Most melons weigh in at under 50 calories per one-cup serving and contain fiber. Watermelons contain vitamin C and potassium, as well as a high water content, which contributes to hydration.  Cantaloupe is an excellent source of folic acid, potassium, vitamin C and fiber. Honeydew melons are an excellent source of vitamin C. You can eat melon alone, or add it to smoothies, salads or desserts.

Choosing a Good Melon

  • Watermelons:  Look for the “yellow belly” – a flatter yellowish spot, which indicates it sat on the vine to ripen.
  • Cantaloupe: Smell the cantaloupe. If it doesn’t have a smell, it likely doesn’t have a taste either. You want a musky sweet smell to indicate a ripe cantaloupe. You also need to touch it. The skin should give a little, but not feel mushy. You also want to look it over to make sure there are no bruises, spots or punctures.
  • Honeydew Melon: This melon should have a golden color; brownish freckling is fine and indicates a very sweet melon. The melon should feel firm, but not hard. Smell the melon. It should have a sweet smell. If you shake it, you should be able to hear the seeds rattling around inside.

Melon and Chicken Pasta Salad
Serves 6 (1 1/3 cups each).

All you need:

  • Dressing:
  • 1 clove garlic, minced
  • 1/4 tsp salt
  • 1/2 cup low-fat buttermilk
  • 1/4 cup low-fat mayonnaise
  • 3 tbsp chopped, fresh tarragon or 1 tbsp dried
  • 1 tbsp Hy-Vee distilled white vinegar
  • Pasta Salad:
  • 8 oz (about 3 cups) whole wheat bowtie pasta
  • 2 cups cubed cantaloupe or honeydew melon
  • 2 cups thinly sliced baby spinach
  • 2 cups cubed or shredded cooked chicken
  • 1/4 cup Hy-Vee dried cranberries
  • 1/4 cup (about 3 oz) chopped prosciutto
  • Freshly ground black pepper, to taste

All you do:

  1. To prepare dressing, mash garlic and salt in a medium bowl with the back of a spoon into a chunky paste. Add the buttermilk, mayonnaise, tarragon, and vinegar; whisk until combined.
  2. To prepare pasta salad, cook pasta in a large pot of boiling water, according to package directions. Drain, transfer to a large bowl, and let cool. Add melon, spinach, chicken, cranberries, prosciutto, pepper and the dressing; toss to coat.
  3. To make ahead, cover and refrigerate, undressed, for up to 1 day. Toss with dressing about 1 hour before serving.

Nutrition facts per serving: 294 calories, 6g fat, 2g saturated fat, 54mg cholesterol, 633mg sodium, 38g carbohydrate, 4g fiber, 25g protein.

Source: www.eatingwell.com

This information is not intended as medical advice. Please consult a medical professional for individual advice.

HealthyBites Newsletter
HealthyBites Newsletter

What It Means To Be Heart Healthy

According to the American Heart Association, three groundbreaking studies emphasize the impact of lifestyle modification on reducing the risk of cardiovascular disease.

store feedback Give Feedback