In The Kitchen
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- It's 5 o'clock...what's for dinner?
- Carrots Cousin
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- Frozen Fruits and Vegetables
- Step Up Your Game with Super Edible Bowls
- Foods and Drinks to Rev You Up
- Blue Zones: Power 9 Principles
- Live Healthy America in Iowa!
- Ringing in the New Year
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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
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
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.