Cantaloupe is a low-calorie, nutrient-rich fruit. It is rich in Vitamin A and Vitamin C. It is also rich in potassium, folic acid, and moderately rich in micronutrient's (zinc, copper, iron). It is naturally low in calories, sodium, and fat.
Cantaloupe Basil Salsa and Pita Crisps
Ingredients |
Directions |
- 2 cups small diced (¼ inch) cantaloupe (about 1 small melon)
- ¼ cup sweet onion such as Vidalia, finely chopped
- 2 Tbs fresh basil, finely chopped
- 1 (2-inch-long) fresh hot red or green chili such as serrano or Thai, minced
- 1 Tbs fresh lime juice
- ¼ tsp salt
Pita Crisps
- 3 pita breads* with pockets
- 3 tsp olive oil (to brush on pita breads)
- Sprinkle of your favorite savory spice
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- Toss together all salsa ingredients in a bowl and let stand, covered and chilled, 10 minutes.
- Preheat oven to 425 F. Prepare a large sheet pan (do not line with parchment).
- Place each pita flat on your cutting board and split them in half from the seam with a sharp knife or kitchen shears (you should end up with two single rounds of pita). If your pitas are the thick single-layer kind, you can skip this step.
- Brush the pita rounds lightly with extra virgin olive oil and season lightly with your favorite savory spice on both sides.
- Using a knife or a pair of kitchen shears, cut each round of pita into eight triangles.
- Arrange triangles on the prepared sheet pan.
- Bake for five to 10 minutes, checking occasionally to turn over the triangles that have gained color.
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Mixed Fruit Freeze
Ingredients |
Directions |
- 2 lbs. cantaloupe, peeled and cubed (about 5 cups)
- 1 cup seedless red grapes
- 1 banana, cut into chunks
- 1 peach, peeled, cut into chunks
- 2 tbs. lemon juice
- 1/2 cup low fat (2%) milk
- 1/2 cup granulated sugar
- 1/2 cup apple juice
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- Place all ingredients except apple juice into a large mixing bowl. Using a potato masher, mash all fruit and liquid into a well-blended, pureed mixture.
- Cover mixture with foil. Place in freezer 30-40 minutes, until firm.
- Remove fruit freeze from freezer.
- Run warm water around bowl to loosen frozen mixture. Remove fruit freeze from bowl.
- Cut into 2-inch chunks. Place the fruit chunks in a mixing bowl.
- Add 1/4 cup apple juice. Use an electric mixer and beat mixture until very creamy, about 3 minutes.
- Repeat with other half of fruit chunks and remaining apple juice.
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Recipe Source: Texas A&M University Extension
Spicy Cantaloupe and Cucumber Salad
Ingredients |
Directions |
- 2 Tbs olive oil
- 1 Tbs cider vinegar
- 1 Tbs minced fresh ginger
- 1 Tbs thyme
- 1 tsp minced Scotch bonnet chile
- ¼ tsp ground allspice
- 2 finely chopped scallions
- 2 garlic cloves
- 1 peeled, seeded and chopped small cantaloupe
- 1 peeled, seeded and chopped cucumber
- 1 cup halved and pitted cherries
- Salt and Pepper to taste
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- Stir olive oil, cider vinegar, minced fresh ginger, thyme, Scotch bonnet chile, ground allspice, scallions and garlic cloves in a large bowl.
- Add cantaloupe, cucumber and cherries; toss.
- Season with salt and pepper.
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Recipe Source: Food Network