text size

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.



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

Advertise with us!

Related Stories


Skillet Steaks with Sauteed Mushrooms Jen Heringhausen RD, LD, Hy-Vee Dietitian and Chef unset
Roasted Corn Tortilla Soup Judy Fitzgibbons unset
Buffalo Chicken Salad in Cheesy Bowls Christy Frese RD, LD, Hy-Vee Dietitian unset
Fontina-Stuffed Pretzel Bowls Christy Frese RD, LD, Hy-Vee Dietitian unset
Very Veggie Spinach Dip Christy Frese RD, LD, Hy-Vee Dietitian unset
Pomegranate Champagne Punch www.everydayhealth.com Dec 31, 2012
Brunch Bloody Mary Dec 31, 2012
Wintry Hot Toddy Dec 31, 2012
Apple, Cheddar & Walnut Toasts www.cabotcheese.coop; modified by your Hy-Vee dietitian Dec 24, 2012
Santa’s Favorite Pancakes www.hodgsonmill.com; modified by your Hy-Vee dietitian Dec 24, 2012
Cucumber Cups with Vegetable Ceviche Dec 17, 2012
Chicken Apple Sausage and Brie Flatbread Dec 17, 2012
Caprese Flatbread Dec 17, 2012
Sweet and Spicy Roasted Chickpeas Dec 17, 2012
Pomegranate Spritzer (Non-Alcoholic) Dec 03, 2012
Pomegranate Rice Pilaf with Pine Nuts Dec 03, 2012
Easy Pomegranate Salad Adapted from www.aboutproduce.com, Produce Marketing Association Dec 03, 2012
Seared Turkey Tenderloins with Cranberry-Shallot Sauce Chef Jack Craft, Johnson Ave. Hy-Vee Nov 19, 2012
Bagel Bites Nov 12, 2012
Fruit Pizza Nov 12, 2012
Paper Bag Popcorn Source: www.foodnetwork.com ; modified by Linda Ashley, RD, LD , Your Oakland Rd. Hy-Vee dietitian Nov 05, 2012
Peanut Butter Popcorn Balls Source: www.eatingwell.com ; modified by Linda Ashley, RD, LD, Oakland Rd. Hy-Vee dietitian unset
Swamp Smoothie Hy-Vee registered dietitian Susannah LeVon Oct 22, 2012
1/2 Whole-Wheat Pizza Dough adapted from www.eatingwell.com Oct 15, 2012
Quinoa Stuffed Mini Pumpkins unset
Beer-Grilled Chops www.porkbeinspired.com Oct 01, 2012
Grilled Top Sirloin Filets with Smoky Orange Sauce Iowa Beef Industry Council Jun 22, 2012
Steak Sizzlers Iowa Beef Industry Council Jun 22, 2012
Beef Kabobs with Grilled Pineapple Salsa Iowa Beef Industry Council Jun 22, 2012
Apricot-Mustard Grilled Pork Tenderloin Iowa Pork Producers Jun 24, 2011
American Pork Barbecue Iowa Pork Producers Jun 24, 2011


Jen Heringhausen
Julie Gallagher-Edgewood
Collins Road/Lindale
Oakland Rd
Mt. Vernon Road
Johnson Ave
1st Ave
HyVee words
HyVee logo