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Tweak a Week #3 - Melons

June 15, 2017


Just in time for Summer! Melon – Melons are a high-volume foods, they contain a relatively high amount of water, fiber, air, and low number of calories.  A large Cantaloupe contains only 277 calories; the typical serving of a wedge only contains 90 calories and is very satisfying and filling. 


While the Honeydew melon is not quite as nutrient dense as the Cantaloupe, it is still a great choice and adds variety.  Watermelon is often misunderstood and believed to be a less healthy fruit choice.  This is not the case.  All melons are rich in vitamins A & C, beta carotene, as well as lycopene, all powerful anti-oxidants.  Melons are good for fighting all of the disease mentioned above as well.  Don’t forget to include them in your healthy eating plan.



Mixed Melon Salad with Cilantro and Lime

  • 1/4 cup fresh lime juice (about 2 limes)

  • 3 tablespoons honey

  • 2 tablespoons chopped fresh cilantro (could swap for mint), plus more for garnish, optional

  • Pinch kosher salt

  • 2 cups cantaloupe balls, from about 1 cantaloupe

  • 2 cups honeydew balls, from about 1 honeydew

  • 2 cups watermelon balls, from about half a watermelon


Combine the lime juice, honey, cilantro and salt together in a small bowl and whisk until thoroughly combined.

In a large bowl, combine the cantaloupe, honeydew and watermelon. Add the honey-lime mixture and toss to coat evenly. Garnish with additional cilantro, if desired. Chill the salad in the refrigerator until serving.

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