Making the Most Out of Summer Melons

As the end of summer approaches and temperatures remain high, it is important to remember to properly fuel and hydrate your body throughout the day. While it may be tempting to cool down with a sugary beverage, try a refreshing snack like a slice of chilled melon instead.

Melons can be a delicious and satisfying fruit to add to your diet, and there is more to them than meets the eye. Melons are high in essential vitamins, minerals, and water content and can be a great addition to various meals. Incorporating melons into your diet is easier than you might think.

What are the Benefits?

Melons have many nutritional benefits. Melons are high in water content and potassium, which are essential in maintaining healthy blood pressure, proper nerve function, and adequate hydration levels (Melons Pack a Nutritional Punch, 2018). Additionally, melons like cantaloupe, watermelon, and honeydew are good sources of vitamin C, vitamin A, folate, and fiber. Vitamin C aids in iron absorption and, as an antioxidant, can assist in strengthening the immune system. Vitamin A shares similar properties as an antioxidant; however, it also plays a vital role in eye and skin health and organ function. Folate in the diet is vital for red blood cell formation and cell function. Furthermore, folate is a necessary nutrient in early pregnancy to reduce the risk of birth defects. Lastly, like most fruits, melons are good sources of fiber. According to Mayo Clinic, fiber assists in regulating blood sugar, maintaining digestive health, lowering cholesterol levels, and reducing the risk of heart disease (Melons Pack a Nutritional Punch, 2018). Although these nutrients are found in other foods, melons are a great way to consume them while also satisfying the body's increased hydration needs in the summer heat.

Picking the Right Melon

There are many benefits to regularly incorporating melons into your diet; however, choosing the right fruit can be challenging. Selection tips are consistent for melons such as cantaloupe, watermelon, and honeydew. According to Gatewood (2016), first, take note of the melon's physical appearance. Look for any damage. Does it have bruises, cracks, or soft spots? These are the melons to avoid. Next, check the color of the melon. It is best to select a watermelon or honeydew with a dull rind instead of a shiny exterior. This may go against your instinct to choose the best-looking melon! A shiny rind is a sign of an underripe melon. Additionally, stay away from excessively green honeydew melons. These melons should appear pale yellow at peak ripeness. As for cantaloupe, look for a gold or orange appearance under the web-like exterior of the rind, and steer clear of cantaloupes with green or white skin. Furthermore, choose a melon that gives slightly when pressure is applied to the stem end. Other methods to determine a melon's ripeness are by weighing and smelling the melon. Typically, a fragrant or fruity scent produced by the melon means it is ripe. However, if the smell is overpowering, it may be overripe. Additionally, selecting a melon that feels heavy for its size is key (Gatewood, 2016).

How to Prepare and Store

There are multiple ways to prepare a melon, including slicing it into bite-sized pieces for a snack, a side dish, or even as an addition to a fruit salad. Nonetheless, it is always important to begin with a clean knife and cutting board and a thoroughly washed melon.  Scrub the melon with a clean vegetable brush under cold running water to eliminate any surface dirt and bacteria before preparing. If the melon is not thoroughly washed, bacteria like E-Coli may be transferred from the surface of the melon into the melon from the blade of the knife (Haraminac, 2012).

Here are some tips on cutting a melon 

Step 1: Get a firm hold on your ripe melon and cut it in half.

Step 2: When using honeydew or cantaloupe, scoop out the seeds. You may use a spoon or your hand; just make sure they have been properly washed beforehand.

Step 3: Slice into wedges. Start by cutting your half in half, then cutting each quarter into two or three wedges. Depending on the size of your melon, cutting it into eight to twelve wedges will make it easier to handle.

Step 4: Remove the rind. This step is the most difficult, but you will master it in no time with the right technique. Begin by holding a wedge in your palm, securing it in place with the thumb of your other hand. Then slide a paring knife between the rind and melon flesh right where the colors differ towards your thumb. Be sure to keep your thumb on top of the melon and clear all fingers out of the knife's path.

Step 5: Slice the rind-free wedge into cubes of your desired size. Now you have a neatly sliced melon ready to eat!

Whole melons do not require refrigeration but make sure to store them in a cool place away from direct sunlight. After they are cut, melons must be kept cold. Discard any melon slices that have been at room temperature for more than 2 hours. You may store cut melons in the fridge for 3-5 days in an airtight container (DiGuiseppe & Young, 2016).

Put it into Practice

Once you have prepared your melon, there are several ways to use your fruit. Some ideas may include popsicles, fruit kabobs, infused water, smoothies, fruit salad, or grilling. However, if you wish to step out of your comfort zone and explore something new, try the recipe below to experience summer melons in a brand-new way.

Tomato & Melon Chicken Salad

6 servings | serving size: ⅙ of recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash whole, fresh produce under cold, running water by rinsing raspberries, basil, and mixed greens; gently rubbing the tomatoes, and scrubbing the watermelon with a clean vegetable brush. Prewashed, packaged items do not require further washing. Do not rinse raw chicken.

Ingredients

• 4 boneless, skinless chicken breasts (about 16 ounces)
• 4 medium tomatoes, cut into wedges
• 2 cups cubed watermelon
• 1 cup raspberries
• ¼ cup olive oil
• 2 Tablespoons balsamic vinegar
• ¼ cup minced fresh basil
• ⅛ teaspoon ground black pepper
• 8 cups mixed greens

Directions

1. Place chicken on a preheated grill, then rewash hands with soap and water after handling raw chicken. Cook chicken until the internal temperature reaches 165°F on a food thermometer.
2. Combine tomatoes, watermelon, and raspberries in a large bowl.
3. In a small bowl, whisk together olive oil, vinegar, basil, and pepper. Then, drizzle mixture over ingredients in the large bowl and toss until evenly coated.
4. Add mixed greens to the bowl, toss to combine.
5. Slice chicken into strips, add to salad, toss, and serve.

Recipe adapted from Taste of Home website

References

DiGuiseppe, K., & Young, N. J. (2016). Pennsylvania Produce: A Guide to Produce in Pennsylvania. Penn State Extension.

Gatewood, J. (2016). Choosing the Perfect Melon. Iowa State University.

Haraminac, E. (2012). Melons: Prepare and Store Properly for Safe Consumption. Michigan State University Extension.

Melons Pack a Nutritional Punch. (2018). Mayo Clinic Health System.

Submitted by Katie Greenawalt, MS, CHES

Article by Kaitlin Goodman, Penn State University Nutritional Sciences Student.
Kaitlin Goodman is an undergraduate student at Penn State working toward her Bachelors in Nutritional Science as a Dietetics Option and completed her Nutrition Undergraduate Field Experience with Penn State Extension.