This week at the Saratoga Farmers’ Market a variety of melons can be found. They are especially sweet and juicy this year. You can choose from different sizes of watermelon, cantaloupe melon or even canary melon. The canary melon has a smooth skin, a bright canary yellow rind and pale yellow flesh.
Melons are an excellent source of beta-carotene, the precursor of vitamin A, as well as vitamin C and potassium. The natural sugars in this fruit make it deliciously sweet and provide a healthy dose of carbohydrates.
Before cutting into melon, be sure to wash it by rinsing under cool running water and lightly brushing with a produce brush. To store, keep uncut melons at room temperature until fully ripe then refrigerate up to five days. Refrigerate cut melon in a covered container for up to three days.
The rich mellow flavor of melon pairs well with the lemon and ginger in the recipe below. While you’re at the market pick up some berries too. Red raspberries and black berries are still available. The harvest season for these fruits is coming to a close, so enjoy these sweet local treats while you still can.
Cantaloupe and Berries with Ginger-Citrus Sauce
1 cantaloupe melon*
½ cup mixed berries* (raspberry, blackberry, blueberry)
¼ cup frozen orange juice concentrate
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 ½ tablespoons honey*
1 teaspoon grated peeled gingerroot
Cut cantaloupe into single portion size wedges (the number of wedges will vary depending on the size of the melon). Place cantaloupe wedge on a plate along with berries. In a small bowl, whisk together the remaining ingredients. Pour sauce over fruit and serve immediately. Makes 6-8 servings.
Nutrition per serving: 85 calories, 0g fat, 0mg cholesterol, 17g carbohydrate, 6g fiber, 1.5g protein, 1mg sodium, 80% DV Vitamin A, 100% DV Vitamin C.
Ingredients marked with an asterik (*) are available at the Saratoga Farmers’ Market. For more information about food and nutrition contact Diane Whitten at Cornell Cooperative Extension, dwhitten@cornell.edu, 885-8995.
