Late summer is a great time to find an abundance of melons at your local farmers market or natural grocer. Tasty, healthy and easy to prepare in many different ways, melons are perfect for clean eating and entertaining.
Melons Are Rich in Micronutrients
Whether you’re crazy about cantaloupe or wild for watermelon, you’ll be pleased to note that the most common melon varieties come with amazing nutritional profiles. Melons are rich in potassium, folate and many other vitamins and minerals. They are also naturally low in calories and high in water content, making them fantastic for hydration and blood pressure as well.
For light eaters, melons are a great way to get a big dose of vitamins and minerals without feeling weighed down. A single cup of cantaloupe has 106% of the daily recommended value (DV) for vitamin A and 95% for vitamin C. While a cup of honeydew offers less vitamin C (50% of DV), it contains more fiber and vitamin B6 – good for digestion, weight loss and heart health. Watermelon is also a good source of lycopene, an antioxidant that can reduce the risk of cancer and vision loss from aging.
With loads of health benefits, there are many reasons to include melons in your diet. Eating a variety of melons is the best way to get a range of these micronutrients – and enjoy a greater diversity of flavors!
How to Pick the Best Melon at the Grocery Store
The first step is perhaps the most obvious: rule out melons with visible bruises and/or soft spots. A gentle squeeze should reveal any weakness below the rind – a clear sign that the melon is past its prime. A ripe melon should feel firm.
Visual cues like color can also help you pick your produce. Bright yellow honeydews are typically sweeter than those with a pale yellow appearance. Watermelon with a yellow side may indicate that it ripened naturally in the field rather than in a bin at the grocery store or sheltered in a greenhouse. The gray lines on cantaloupe are typically raised when ripe.
Some foodies have tapping tricks to determine the best melon, suggesting a nice ‘drum’ sound can be a clue. These techniques can be tricky! Trial and error can often lead to a better eye for picking the perfect melon.
How to Store Melon Safely
Melon can be stored at room temperature until it is cut. Once cut, melon should be refrigerated for up to 5 days in an airtight container (or carefully covered in plastic wrap) to avoid bacteria growth. Always wash and scrub the rind of a melon before cutting into it.
Apps, Meals, Snacks & Serving Ideas for Melon
- Melon Wedges – Plain and simple!
- Watermelon Gazpacho – Serve cold for a refreshing summertime meal.
- Cheese, Grape & Melon Skewers – Great for entertaining!
- Yogurt Parfait with Melon – Quick and healthy way to start the day.
- Grilled Honeydew – Leave it 1-2 minutes on each side for the perfect char.
- Sliced Melon & Serrano Ham – This is a popular breakfast in parts of Spain.
- Melon Popsicles – Mix and freeze pureed melon, lime juice and a drop of honey for a tasty pop.
