For Your Table

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Melon mania
The fruit that will make you lose your rind
by ANNE DANAHY
With their mouth-watering flavours and rainbow of colours, melons can make summer even sweeter.
Most melons are fat-free and naturally low in sugar, with only 10 to 15 grams and about 50 calories per 250 millilitres (1 cup). They are high in vitamin C, potassium, fibre and antioxidants. Melons with red or pink flesh contain lycopene, which is linked with a lower risk of prostate cancer and heart disease. Orange melons are rich in beta carotene, which is vital for eye health. Melons, on average, are about 90% water plus electrolytes, so they’re a tasty way to stay hydrated in the summer.
Watermelon, cantaloupe (also known as muskmelon) and golden honeydew are familiar favourites. Delicious for snacks or in fruit salad, melons are also versatile in sweet or savoury recipes.
Floral, fruity cantaloupe slices complement salty prosciutto, manchego cheese and pistachios on a summer charcuterie board. Golden honeydew melons are an oval to round variety with a bright golden rind and velvety, pale ivory-green flesh that’s firm but succulent with a delicate, honeyed flavour. Dice a golden honeydew melon and toss it with red pepper, pineapple, jalapeño and cilantro for a refreshing fruit salsa to serve atop grilled chicken or fish. Melons are also great for grilling. Cut them into thick triangle wedges and give them a quick sear on a hot grill for a succulent side dish.
Stock up on all shapes and sizes of watermelon to serve in everything from salads to desserts. Watermelon’s sugary flavour pairs well with salty feta cheese and fresh basil for an easy summer salad. And watermelons are perfect for dessert pizza. Cut them crosswise into round slices and then into wedges to resemble pizza slices. Top slices with Greek yogurt and fresh berries for a bright, healthy treat.
Choose firm melons that feel heavy for their size and are free from cracks or bruises. For the ripest watermelon, look for a yellow spot on one side where it sat on the ground to ripen in the sun.
Canada.ca recommends washing a melon before cutting into it. Once it’s been cut, refrigerate your melon, and eat it within four days. If you find yourself with excess melon, purée the flesh and freeze it in ice cube trays. Use the cubes in smoothies, agua fresca or a refreshing granita.
Now that you’re juiced about these tasty summer fruits, chill out with all of them this summer.

© TASHA BRADY PHOTOGRAPHY
Anne Danahy (cravingsomething healthy.com) is an Arizona-based freelance health writer and frequent Costco shopper.
COSTCO CONNECTION: You’ll find a variety of melons in Costco warehouses. Groceries are available for delivery through Costco Grocery at Costco Grocery.