• Cantaloupe Cooler Salad
  • Cantaloupe Salsa
  • Cantaloupe Smoothie
  • Melon Sorbet
Cantaloupe Cooler Salad

1 Cantaloupe
Lettuce leaves
1lg Onion, thinly sliced and separated into rings

3/4c Vegetable oil
1/3c Honey
1/4c Red wine vinegar
2tb Poppy seeds
1tb  Onion -- minced
1tb  Dijon mustard
1t   Salt

Peel cantaloupe and cut into bite-size pieces; arrange on lettuce leaves. Top
cantaloupe with onion. Drizzle dressing over salad.

Cantaloupe Salsa

1/2 large ripe cantaloupe
3/4 c Finely diced red bell pepper
1/4 c finely chopped cilantro
3 tbsp finely chopped scallions; white and green parts
1 Lime; juice of
1 pn Salt and hot pepper flakes
Remove seeds and rind from cantaloupe. Chop cantaloupe into very small dice.
Put in bowl. Add diced red pepper, cilantro, scallions, and lime juice. Stir. Add
pinch of salt and pepper flakes. Chill. Serve with grilled chicken, fish, or steaks.
Makes 4 servings.

Cantaloupe Smoothie

1 Ripe banana
¼ ripe cantaloupe
½ cup nonfat or low-fat yogurt
2 tbsp Skim milk powder
1 ½ tbsp orange juice concentrate
2 tsp honey

Place unpeeled banana in the freezer overnight or for up to 3 months. Remove
banana from the freezer and let it sit for 2 minutes, or until the skin begins to
soften. With a paring knife, remove the skin. (Don't worry if a little fiber remains.)
Cut the banana into chunks and put in a blender or food processor. Seed the
cantaloupe quarter and cut the flesh from the rind. Cut the flesh into chunks and
add to the blender. Add the remaining ingredients and blend until smooth.

Melon Sorbet

Yields 8 Servings

1 cup organic sugar
2/3 cup water
1 peeled, seeded, & cubed ripe melon

Combine the sugar and water in a medium heavy saucepan. Bring to a boil and
stir until the sugar dissolves. Remove from the heat and cool. Cover and chill the
syrup for at least an hour. Puree the melon in batches in a blender or food
processor until smooth. Mix the melon with the sugar syrup until smooth. Pour
the mixture into a large freezer safe flat lasagna pan. Freeze for 3-4 hours. Remove
from the freezer and scrape the mixture into a large bowl. Beat the sorbet until
light and fluffy. Tightly seal the container and freeze for at least three hours and
up to a week before serving.   
Melon Recipes
Melon with Feta, Red Onions and Pine Nuts

1 tsp vegetable oil
1 red onion, sliced 1/4 inch thick
1 cantaloupe
1/4 cup (or to taste) chopped fresh mint leaves (plus a few whole leaves to
garnish the top)
2 tablespoons fresh lime juice
1/2 cup crumbled feta cheese (about 4 ounces)
1/4 cup pine nuts, toasted
In a large skillet heat oil over moderate heat until hot but not smoking and
cook onions, stirring occasionally, until just softened. Remove skillet from
heat and cool onions. •Halve the melon and remove seeds. •With a sharp
knife, slice and cube cantaloupe into 3/4” chunks. Toss in a bowl with mint,
lime juice, and pepper to taste. •Just before serving, add pine nuts, onions
and feta to the top and gently toss. Arrange salad on platter and top with
mint leaves for garnish.

Watermelon Salad

4 cups ½-inch cubes seeded, peeled watermelon
½ cup diced red onion
4 tbsps rice vinegar (not seasoned)
2 tbsps chopped fresh mint
½ tsp pepper

Combine all ingredients in a large bowl. Serve immediately.

*You can make several different variations of this salad by substituting
cantaloupe for the watermelon; tarragon or basil for the mint; or raspberry
vinegar for the rice vinegar.

Watermelon Smoothie

2 cups watermelon, seeded chunks
1 cup ice, cracked
½ tsp ground ginger
½ cup plain yogurt
1/8 tsp almond extract

Combine all ingredients in blender container, blend until smooth. Makes 2
©2014 Eating with the Seasons, All rights reserved.
  • Melon with Red Onion, Feta & Pine Nuts
  • Watermelon Salad
  • Watermelon Smoothie