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Eat Smart, Move More at Farmers Markets: Cantaloupe

ID

HNFE-320-14NP

Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • An excellent source of vitamins A and C and a good source of potassium. Contains carotenoids that may be good for health.
  • Choose fragrant, symmetrical cantaloupes, heavy in size with yellow or creamy-colored skin and no visible bruises. The stem end should give to gentle pressure.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Store uncut cantaloupes at room temperature for up to one week. Refrigerate cut melon in an airtight container up to five days.

Melon Salsa

Number of servings: 6

Ingredients:

1 cup cantaloupe, cubed
1 cup watermelon, seeded and diced
1 cup cucumber, seeded and diced
1/2 small onion, chopped
2 tablespoons fresh cilantro, chopped
1/2 teaspoon chili powder, if desired
1/4 cup lime juice
1 tablespoon sugar

Directions:

  • Add cantaloupe, watermelon, cucumber, onion, cilantro, chili powder and lime juice to bowl. Mix well.
  • Taste and add sugar or more lime juice if needed.
  • Cover and chill for at least 30 minutes. Serve with grilled or broiled fish or chicken, baked tortilla chips, or whole-wheat crackers.
     

Per serving: 36 calories; trace fat (trace saturated fat); 1 g protein; 9 g carbohydrate; 1 g dietary fiber; 0 mg cholesterol; 7 mg sodium.

Blueberry-Melon Summer Salad

Number of servings: 6

Ingredients:

2 cups watermelon, cubed
2 cups cantaloupe, cubed
2 cups blueberries
1 cup lemon yogurt
1 tablespoon honey
1 teaspoon lemon juice

Directions:

  • In a large salad bowl, add watermelon, cantaloupe, and blueberries.
  • In a separate small bowl, whisk together the yogurt, honey, and lemon juice until smooth. Gently fold into the fruit.
  • Toss to coat, and serve.
     

Per serving:  108 calories; 2 g fat (1 gram saturated fat); 2 g protein; 22 g carbohydrate; 2 g dietary fiber; 6 mg cholesterol; 27 mg sodium.

Quick Tips

  • Make popsicles by pureeing cantaloupe with a little sugar and a splash of lime juice. Pour into molds and freeze.
  • Clean out the core of the cantaloupe and slice into large smile-shaped wedges. A great way to get kids to eat more fruit!
  • Clean cantaloupe and other firm-skinned produce under running tap water while rubbing with your hands or scrubbing with a clean brush.
  • Add chunks of cantaloupe to any salad for a perfect light and sweet addition.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

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Publication Date

February 8, 2021

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