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Summertime Melons

Updated: Monday, June 24 2013, 11:34 AM CDT

Hy-Vee dietitian Judy Fitzgibbons joined the J-Crew with some melons that you just gotta try!

Sweeten Up Your Summer with Melons

Melons can be a great and healthy way to sweeten up your meals this summer. A wide variety are just coming into their best time of the year for price and flavor.

Melon makes for a refreshing and lower-calorie treat during the warmer months. Weighing in at only about 60 calories per cup of cut fruit (about 6 ounces) melons are perfect for a snack or light dessert.

Cantaloupe is a good source of vitamins A and C and potassium, and watermelon contains vitamin C and lycopene. Lycopene also acts as a natural sunscreen, protecting your skin from the sun’s rays, but still allowing enough sunlight through for your body to produce Vitamin D. Don’t just stick with the most-often-eaten melons though! It’s a great time of year to try a variety of melons, adding a sweet and juicy angle to any meal or snack. Here’s a quick guide to several of this season’s variety melons:

Dewlicious (Golden Honeydew)

Appearance: Smooth cream-colored to light yellow rind

Personal size honeydew

Very sweet, banana/pear flavor

White, crisp flesh


Juan Canary Melon

Appearance: Oblong with smooth yellow rind

Excellent Source of Vitamin C

White flesh with pink blush in center

Very sweet and fragrant


Lemon Drop

Appearance: Webbed like a cantaloupe with a yellow-hued shell

Bright green, honeydew-like flesh

Sweet, slightly lemony flavor


Try these great ideas for adding melon to your day!

- Add melon bites to green salads

- Add melons to fruit salsas and use to top fish, chicken or lean beef

- Explore fruit vinaigrette dressing recipes to drizzle over melon chunks

- Make melon and grape kabobs

- Cut melon in slices, then cut out fun shapes with cookie cutters

- Make smoothies with a variety of melons

Check out www.hy-vee.com/meal-solutions/recipes for recipes!

Pineapple Yogurt Dip for Melon Kabobs

All you need:

1 (8 oz.) tub soft fat-free cream cheese

1 (6 oz.) container plain or vanilla non-fat Greek yogurt
1 (8 oz.) can crushed pineapple in juice, drained
3 tablespoons honey

All you do:

Combine all ingredients together and beat until light and fluffy. Serve with fresh fruit.


Nutrition information per ¼-cup serving: 94 calories, 0 grams fat, 0 grams saturated fat, 4 mg cholesterol, 206 mg sodium, 17 grams carbohydrate, 0 grams fiber, 16 grams sugar, 6 grams protein.


Sources

http://www.ncbi.nlm.nih.gov/pubmed/15077879


Judy Fitzgibbons represents Hy-Vee as a nutrition expert working throughout the community to promote healthy eating and nutrition. Judy is a Registered Dietitian and member of the Academy of Nutrition and Dietetics. The information in this article is not intended as medical advice. Consult with a medical professional for individual advice.



Summertime Melons


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