3 EASY AND HEALTHY MELON RECIPES

What could be more refreshing in summer than juicy, sweet melons? Whether as a snack, in a salad, or in a smoothie, melons not only add variety to your kitchen but also offer numerous health benefits. In this blog post, you'll learn what makes melons so healthy and how to identify the perfect ripe melon at the grocery store. Plus, we’ll show you to three easy and refreshing melon recipes you must try this summer.

Melons Are Healthy — Especially in Summer!

Not only are melons a delicious summer snack, they are also extremely healthy! Here are a few reasons why you should eat more melons, especially during the warmer season:

• Hydration: Melons are about 90% water, helping you to stay hydrated, especially on hot summer days.
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• Electrolytes: Melons are rich in minerals like magnesium and potassium, which the body loses through sweating.
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• Antioxidants: UV rays from the sun can create free radicals in the skin that cause cell damage. The antioxidants in melons, such as vitamin C, vitamin A, and lycopene, protect cells from free radical damage and promote skin health.

How to Identify Ripe Melons

Melons are a real treat, but only if they are perfectly ripe! So, how do you find the perfect melon at the supermarket? We’ve got the best tips for how to spot ripe melons every time:

You can best recognize a ripe watermelon through three different methods:

• Tap test: Lightly tap the watermelon with your fingers or knuckles. A ripe watermelon will have a deep, full sound. If your tapping produces a flat, high-pitched tone, the fruit is likely unripe.
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• Check color: Ripe watermelons have a yellowish or creamy spot on the underside where the melon rested on the ground. This spot indicates that the melon has had enough time to ripen. Also, make sure the watermelon’s skin is smooth and free of dents or cuts.
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• Compare weight: A ripe watermelon with a lot of water should feel heavy for its size. Compare two similarly sized melons and choose the heavier one.

Here's how you recognize a ripe honeydew melon:

• Smell: A ripe honeydew melon has a strong, sweet fragrance. The smell is strongest at the end opposite the stem.
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• Color: A ripe honeydew melon has a yellowish to golden color. Avoid melons with green or white spots, as these indicate the melons are not yet ripe.
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• Skin Texture: The melon's rind should be slightly rough and net-like. When you gently press on the rind, it should give slightly but not be too soft.
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• Stem End: The area where the stem was attached should be slightly sunken. If the stem end is dry and brittle, it's a good sign of ripeness.

3 Healthy and Refreshing Melon Recipes

Melon Salad with Cucumber and Feta

Ingredients:

• 1/2 watermelon, cubed
• 200g feta cheese, cubed
• 1/2 cucumber, halved and sliced
• 60g black olives
• Baby spinach, washed
• 2 tbsp olive oil
• Juice of one lime
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the watermelon cubes, cucumber, feta cheese, and black olives.
2. Sprinkle with baby spinach.
3. Drizzle with olive oil and lime juice, and mix well.
4. Season with salt and pepper to taste, and serve.

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Melon Smoothie

Ingredients:

• 1/2 Galia melon, cubed
• 1/2 honeydew melon, cubed
• 1 banana
• 200 ml coconut water
• Juice of one orange
• Ice cubes

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth.
3. Pour the smoothie into glasses and serve immediately.

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Melon, Mozzarella, and Prosciutto Salad

Ingredients:

• 1/2 cantaloupe
• 1/2 honeydew melon
• 100g prosciutto, thinly sliced
• 1 cup fresh mozzarella balls (bocconcini or ciliegine)
• 2 cups arugula or mixed greens
• 1/4 cup pine nuts, toasted
• 2 tablespoons olive oil
• 1 tablespoon balsamic glaze
• Fresh basil leaves for garnish
• Salt and pepper to taste

Instructions:

Prepare the Melon Balls:

1. Cut the cantaloupe and honeydew melon in half and remove the seeds.
2. Using a tiny ice cream scooper or melon baller, scoop out small balls from both melons and place them in a large bowl.

Assemble the Salad:

1. Arrange the arugula or mixed greens on a large serving platter.
2. Distribute the melon balls evenly over the greens.
3. Tear the prosciutto into smaller pieces and drape them over the melon and greens.
4. Scatter the fresh mozzarella balls over the salad.

Add Toppings and Dressing:

1. Sprinkle the toasted pine nuts over the salad.
2. Drizzle the olive oil and balsamic glaze over the entire salad.
3. Garnish with fresh basil leaves.

Season and Serve:

1. Season with salt and pepper to taste.
2. Serve immediately and enjoy!

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