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Healthy helpings of melon for your daily rind

Seasonal summertime fruit promotes creativity and good health.
BY BECKY VARNER, Published: August 13, 2014

Melons, a summertime favorite, come in many shapes, sizes and colors and offer varying tastes to accommodate many moods and uses.

Cantaloupe, honeydew and watermelon are the best-known melons, but don’t forget about crenshaw, canary, casaba or Christmas varieties.

Choose melons that are heavy for their size. Melons should have a sweet and fruity fragrance and give to gentle pressure at the blossom end. Avoid those with soft spots, cracks, bruises or dents in the rind. A strong aroma can be an indication the melon is overly ripe.

Melons that are not ripe can be stored at room temperature for two to three days. Ripe melons can be stored in the refrigerator for up to a week. Once the melon is cut, it should be wrapped in plastic wrap or placed in an airtight container, refrigerated and used within two to three days.

Melons are low in calories and sodium and are fat-free. Most range from about 11 to 15 grams of carbohydrates for one cup diced. Melons vary in nutrient content according to the specific variety but in general are a good source of potassium, contain vitamin C and various phytonutrients.

All melons should be washed carefully before cutting. Slicing through an unwashed rind of a melon can carry bacteria from the surface to the inside that is eaten. Wash melons under plenty of cold running water and scrub with a clean brush. Slice with a clean knife on a clean cutting board. Any countertop or utensil that comes in contact with a melon before it is cleaned should be washed thoroughly with hot soapy water and rinsed to prevent possible contamination of other foods.

Melons can be served from the beginning of a meal to the end and anytime for a snack. They are wonderful appetizers as a melon soup or tiny kabobs. Diced melon or in combination with other fruits makes a wonderful fruit salad. Of course, a wedge of any melon makes a great dessert or snack.

Creative serving ideas

Melons are wonderful served solo. But there are many fun ideas for creatively serving them. You don’t need a recipe, just a few simple guidelines. Here are some ideas to get you started:

Melon bouquet: For a creative flourish, make a melon bouquet. It is easiest to use a watermelon or other large melon that has a lot of sliceable flesh. Cut the end off of the melon and then cut one slice about 1/2-inch thick. Place the slice on a clean cutting board and get out cookie-cutters to create fun melon shapes. The cookie-cutters need to be as thick or thicker from the cutting edge to the top than the thickness of the melon slice. I used heart, star and clover cookie cutters for my bouquet. Start using the larger cookie cutters and cut melon shapes by pressing cutter firmly into the melon slice. You can use several types of melons.

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Going on

Becky Varner will teach the “ABC’s of What You Eat: Melons” at 10 a.m. Tuesday at Buy for Less at 3501 Northwest Expressway, and at 1 p.m. Tuesday at the Buy for Less at 10011 SE 15 in Midwest City.

Class sizes are limited. For reservations, call 302-6273, ext. 332.


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