Summers are filled with many outdoor activities such as barbecues, picnics, and melons. Watermelon and cantaloupe are a staple at many of these meals. They are a healthy option to have as a side dish or snack that take minimal preparation time and advance planning. While most people agree melons are delicious, often they are not aware of the many health benefits of this juicy fruit. Colorado has a great variety of locally grown melons to choose from.
Watermelon
Watermelon has a very high-water content with few calories. Studies suggest this fruit may help maintain weight, boost cardiovascular health, reduce muscle soreness, and decrease inflammation. The sweet fruit provides nutrients like lycopene, citrulline, potassium, and vitamins A and C. It is a perfect fruit to eat on a hot summer day to stay hydrated and feel refreshed due to the large amount of water content in each slice.
There are many ways to eat a watermelon besides the traditional freshly cut pieces. You can also try watermelon lightly grilled, added to a salad or stir-fry, as an addition to a refreshing beverage or smoothie, or even pickling the rind.
When choosing the perfect watermelon look for one that is firm, symmetrical, and heavy. If it’s heavy for its size, it is full of water and should be ripe and juicy. Look for a field spot that is light yellow showing that it has had time to sit in a field and ripen in the sun properly on its own.
Cantaloupe
Cantaloupes are fat free and rich in nutrients that can help fight diseases such as cancer. They contain Vitamins A and C along with potassium and folate. When choosing a cantaloupe find one that has a fragrant smell at the blossom end, is symmetrical and heavy for its size, and has a yellow or cream undertone. Try cantaloupe in a non-traditional way by combining the sweet flavor of cantaloupe slices with salty or spicy flavors. For example, try wrapping a peeled slice of cantaloupe in a salty slice of prosciutto or thinly sliced ham. For a spicy pairing replace the tomatoes in a gazpacho soup recipe with finely chopped or blended cantaloupe.
Food Safety for Melons
*It is important to remember to rinse the outsides of both watermelon and cantaloupe when you bring it home to prevent food borne illness.
