Dietitians Dish – February 19, 2024
Cantaloupe offers an excellent source of Vitamins A & C, with immune boosting properties. Filled with 90% water and high fiber, cantaloupe offers a simple solution to stay hydrated and maintain good digestive health. It’s also high in folacin, a nutrient needed for producing hemoglobin.
Choose cantaloupes with prominent cream-colored ridges, a sweet & musky aroma, and smooth stem end. For food safety, cleaning the skin under cool running water with a clean scrub brush before cutting will reduce contamination of the fruit.
Store whole cantaloupe on the counter and cut in the fridge for 4 days. Go beyond fruit salad and grab a few of the same ingredients for a couple of different meals this week.
These are a great option to use up any avocados you might have stocked up on last week.
Chicken Cantaloupe Rice Bowl
Ingredients:
- 2 cups rice cooked
- 12 oz. grilled chicken
- 1 cup cantaloupe, chopped
- 1 cup red bell pepper, sliced
- 1 avocado, peeled and sliced
- 1/2 cup cucumber, thinly sliced
- 1 cup edamame, cooked and shelled
- 1 cup leafy greens
- 1/4 cup green onion, sliced
- 3/4 cup olive oil
- 1/2 cup soy sauce
- 1/3 cup rice vinegar
- 1/4 cup water
- 3 Tbsps. honey
- 3 cloves garlic, minced
- 2 Tbsps. fresh ginger root, minced
Directions:
- Combine olive oil, soy sauce, rice vinegar, water, honey, garlic, and ginger in a 1-pint glass jar. Cover the jar with a tight-fitting lid and shake well.
- Remove the lid, then heat the jar in the microwave until honey is dissolved, about 1 minute. Allow to cool.
- Divide the cooked rice into 2 bowls, add half of the following ingredients to each bowl: grilled chicken, cantaloupe, red bell pepper, avocado, cucumber, edamame, leafy greens.
- Drizzle both bowls with a few tablespoons of the ginger soy sauce, top with green onions and enjoy!
Recipe and image courtesy of Californiacantaloupes.com
Cantaloupe Avocado California Salad
Ingredients:
- 4 cups lettuce or spring mix
- 1/2 California cantaloupe, washed, peeled, and sliced into wedges
- 1 avocado, sliced
- 1/2 cup diced red pepper
- 2 Tbsps. chopped fresh mint leaves
- 1-1/2 tsps. white wine vinegar
- 3 Tbsps. olive oil
- 1 garlic clove, minced
- 1 tsp. honey
- 1 tsp. Dijon mustard
Directions:
- Divide lettuce between two serving plates.
- Arrange half of the cantaloupe and half of the avocado in a circular pattern over the lettuce on each plate.
- Sprinkle with diced red pepper and fresh mint.
- Mix the white wine vinegar, oil, honey, mustard, and garlic. Drizzle over the salads.
Recipe and image courtesy of Californiacantaloupes.com