Dietitians Dish – July 27, 2020
Cantaloupe – a seasonal favorite!
They’re ripe for the picking with a May-November growing season. Cantaloupe ripen at room temperature. If you want to enjoy it immediately, pick one that is ripe and ready to use. Otherwise, grab one that needs to ripen a few days on the counter. Be sure to stock up when they’re on sale because there are plenty of great uses beyond diced cantaloupe or a fruit salad. Just select a combination of ripe and unripe to take home so that nothing goes to waste.
Selecting:
- Fragrant at stem end & gives to gentle pressure
- Symmetrical and heavy for size
- No visible bruises with yellow or cream undertone
Storing:
- Uncut at room temperature for up to one week
- Refrigerate cut melon for up to 5 days
- Rinse off debris under running water just before cutting
Nutrients:
- No fat or cholesterol, with very low sodium
- High in Vitamins A & C (which promotes healthy eyes, skin, teeth and gums, plus a strong immune system)
- A good source of folate (which is needed during pregnancy)
Whether you serve this sweet and spicy salsa with tortilla chips or over grilled shrimp, you won’t be disappointed!
Cantaloupe Salsa
Ingredients:
- 2 cups cantaloupe, finely diced
- 1 firm but ripe avocado, pitted, peeled, and finely diced
- 1 red bell pepper, stem and seeds removed, finely diced
- 1/4 cup minced red onion
- 1/8 cup chopped cilantro
- 1 small jalapeno, seeded and finely diced
- 4 Tbsps. fresh lime juice
- 1/2 tsp. kosher salt
- 1/2 tsp. fresh ground black pepper
Directions:
- Combine all ingredients in a medium bowl. Let it sit in the refrigerator for about 30 minutes or overnight for flavors to combine. Serve over grilled seafood or with tortilla chips.