Pound of Melon

Photo from our new book, Salad Secrets

Did you know that today, August 3rd, is Watermelon Day?

Here are 5 things you should know about melons in general - we want to celebrate all melons because we like them so much:

1. Melon is a better value than value meals.

- Melon is probably one of the best values when it comes to food selections. Why? First of all, melon is cheap - right now in the store a melon in season (cantaloupe or watermelon) is around .02 to .05 per ounce. Second of all, it is low in calories and full of water and fiber which helps you feel fuller on fewer calories.

If you ate a pound of melon, it would cost, on average, about .50 cents. Better still, it would only contain about 144 calories and barely any fat or sodium. Compare that to the "value item" double burger from McDonalds right now. One double burger is $1. But it is only 5.3 ounces - so you would have to eat 3 of them to equal one pound - that is $3 and about  1170 calories, 2760 mg of sodium and almost 60 g of fat.

You might laugh because you would not eat a whole pound of anything at any one sitting. But over the course of the day you probably eat several pounds of food - our question:  is that mostly burgers or mostly fruits and veggies? When you want value, think of your health and not the fast food board offerings.

2. Melon is a great "shopper stretcher"

Melon does sit at room temperature for a few days. So, while you eat all of the produce that perishes faster, like peaches and berries, the melon is getting riper. After a few days you can slice it and have fruit for the rest of the week. It is like you went shopping again! Hint: if you are buying several kinds of melons, it is best to use up the watermelon first, within three days. Cut melon should always be stored in the refrigerator.

3. Melon is the best multi-vitamin food

It contains A 2-cup serving of watermelon is an excellent source of Vitamins A, B6 and C plus a healthy amount of potassium - 270 mg.

4. You can be an artist with your melon:

http://www.watermelon.org/

5. But it is also great just to keep it on hand and serve it cool and crisp on a platter -

For best results, follow the SEE principle for melon preparation: Slice, Eat, Enjoy!

Here is our favorite melon recipe that is wonderful when made with fresh summer fruit:

Tutti Fruiti
3 cups diced watermelon
1 cup halved strawberries
1 cup diced papaya
1 cup diced pineapple
2 oranges, peeled, seeded and diced
juice of 2 limesDice all the fruit and place in a large mixing bowl. Add lime juice and mix well. Refrigerate until ready to serve.

This recipe looks very nice if served in a half watermelon shell or tall glasses as we have above.

Servings:
Serves 6. 1 cups per serving.

Diabetic Exchanges:
Bread Starch:1.0
Fruit:1.0

Total Preparation & Cooking Time:
10 Min (10 For Prep,0 For Cook )

Per Serving:
Calories:74, Total Fat:0.6g, Saturated Fat:0g, Trans Fat:0g, Cholesterol:0mg, Sodium:2mg, Carbohydrates: 17.9g, Dietary Fiber:2.7g, Sugars:16.7g, Protein:1.3g,

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