Ask anyone what they associate with summer, and odds are they’ll mention watermelon. Nothing hits like cold, juicy watermelon slices on a hot summer day! But watermelons aren’t the only melon to be enjoyed in the heat! Cantaloupe and honeydew are also sweet and juicy and pair excellently with hot weather. Whichever melon you prefer, all of them are delicious and nutritious!

Watermelon

We’ll begin with the most popular melon of all time – watermelon. Scientifically known as Citrullus lanatus, watermelon has a rich history and nutritional profile. Originating in Africa, watermelon cultivation dates back over 4,000 years to the Nile Valley, with evidence found in ancient Egyptian hieroglyphs. Over centuries, watermelon spread through trade routes to Asia, Europe, and eventually the Americas. Its sweet, juicy flesh and high water content made it a popular choice in various cultures.

Nutritionally, watermelon is low in calories, containing around 30 calories per 100 grams, and is also rich in vitamins A and C, which are essential for skin health and immune function. Additionally, it provides a good source of antioxidants like lycopene, which has been linked to reduced risks of cardiovascular diseases. The fruit is also hydrating due to its 92% water content, making it an excellent choice for staying hydrated on a hot day. Furthermore, watermelon contains beneficial amino acids like citrulline, which can improve blood flow and reduce muscle soreness. Watermelon doesn’t just taste good – it can also make you feel good!

Cantaloupe

Most of us had our first encounter with this melon on a diner plate at breakfast, and so I dub this the breakfast melon. Cantaloupe, also known as Cucumis melo var. cantalupensis, boasts a history that traces all the way back to ancient Persia (modern-day Iran), India, and Africa. The fruit was later introduced to Europe via the trade routes and gained its name from the Italian village of Cantalupo, where it was cultivated in the 16th century. Seeds were brought over to the Americas by the Spanish, where it has since become a popular summer fruit.

Nutritionally, cantaloupe is a powerhouse, offering a wealth of vitamins and minerals. A 100-gram serving of cantaloupe provides about 34 calories, making it a low-calorie snack option. It is rich in vitamin A, primarily in the form of beta-carotene, which is vital for eye health and immune function. Additionally, cantaloupe is an excellent source of vitamin C, which helps in collagen production and acts as an antioxidant. The fruit also supplies significant amounts of potassium, which is important for maintaining healthy blood pressure levels. Furthermore, cantaloupe contains folate, essential for DNA synthesis and repair, and dietary fiber, which supports digestive health. With its sweet, juicy flavor and numerous health benefits, cantaloupe is both a refreshing and nutritious addition to any diet – and not just at breakfast!

Honeydew

Folks either hate it or love it, but I’m of the opinion that most people who hate it haven’t had a good one. Honeydew melon, known scientifically as Cucumis melo var. inodorus, has a storied history that can be traced back to the Middle East and North Africa, with early cultivation dating back several thousand years. It is believed that the ancient Egyptians grew honeydew melons, and the fruit later spread to Europe through trade routes. The melon gained popularity in France and Spain during the Renaissance period, and from there, it was introduced to the New World by European explorers. Honeydew melon is characterized by its smooth, pale green skin and sweet, juicy flesh.

Nutritionally, honeydew is a valuable addition to any diet. A 100-gram serving contains approximately 36 calories, making it a low-calorie option. It is rich in vitamin C, which supports immune function and skin health, and provides a good amount of vitamin B6, essential for brain health and metabolism. Honeydew also offers potassium, which helps regulate blood pressure, and dietary fiber, which aids in digestion. The high water content of honeydew, around 90%, makes it particularly hydrating and refreshing. With its delicate sweetness and beneficial nutrients, honeydew melon is both a tasty and healthful fruit choice. If you’ve only ever had this melon in a restaurant fruit salad and hated it, I implore you to give it a second chance. Honeydew shines best when very ripe!

Recipes

Of course, you can just cut a melon in half and eat it straight out of the rind with a spoon, but sometimes it’s fun to experiment with the culinary uses of melon. If you’re in the mood for something different, these recipes are for you!

Watermelon Feta Salad

Ingredients:

• 4 cups of cubed watermelon
• 1/2 cup crumbled feta cheese
• 1/4 cup fresh mint leaves, chopped
• 1/4 cup red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine the watermelon cubes, feta cheese, mint leaves, and red onion.
2. Drizzle with olive oil and balsamic vinegar.
3. Toss gently to combine.
4. Season with salt and pepper to taste.
5. Serve immediately or chill in the refrigerator before serving.

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Cantaloupe and Prosciutto Skewers

Ingredients:

• 1 cantaloupe, cut into bite-sized cubes
• 12 slices of prosciutto, cut in half lengthwise
• Fresh basil leaves
• Balsamic glaze (optional)

Instructions:

1. Wrap each cantaloupe cube with a slice of prosciutto.
2. Thread the wrapped cantaloupe onto skewers, alternating with fresh basil leaves.
3. Arrange the skewers on a serving platter.
4. Drizzle with balsamic glaze if desired.
5. Serve chilled.

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Honeydew and Cucumber Smoothie

Ingredients:

• 2 cups honeydew melon, cubed
• 1 cucumber, peeled and chopped
• 1/2 cup Greek yogurt
• 1 tablespoon honey
• Juice of 1 lime
• A handful of fresh mint leaves
• Ice cubes (optional)

Instructions:

1. In a blender, combine the honeydew melon, cucumber, Greek yogurt, honey, lime juice, and mint leaves.
2. Blend until smooth.
3. Add ice cubes if desired and blend again until frothy.
4. Pour into glasses and serve immediately.

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Melon Trio Salad

Ingredients:

• 1 cup watermelon, balled or cubed
• 1 cup cantaloupe, balled or cubed
• 1 cup honeydew, balled or cubed
• 1 tablespoon fresh lime juice
• 1 tablespoon honey
• Fresh mint leaves for garnish

Instructions:

1. In a large bowl, combine the watermelon, cantaloupe, and honeydew.
2. In a small bowl, whisk together the lime juice and honey.
3. Drizzle the lime-honey mixture over the melon.
4. Toss gently to coat the fruit.
5. Garnish with fresh mint leaves.
6. Serve immediately or chill in the refrigerator before serving.

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Grilled Honeydew and Watermelon

Ingredients:

• 2 cups watermelon, cut into thick slices
• 2 cups honeydew, cut into thick slices
• 2 tablespoons honey
• Juice of 1 lime
• Fresh mint leaves for garnish

Instructions:

1. Preheat the grill to medium-high heat.
2. Grill the watermelon and honeydew slices for 2-3 minutes on each side, until grill marks appear.
3. In a small bowl, whisk together the honey and lime juice.
4. Drizzle the honey-lime mixture over the grilled melon slices.
5. Garnish with fresh mint leaves.
6. Serve warm or at room temperature.