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Cantaloupes

Cantaloupes Framed

Cantaloupe Origins

True cantaloupe is native to Persia (now Iran), but derives its name from the Italian papal village of Cantalup, where it was cultivated around 1700 A.D.

In the United States, cantaloupes are primarily grown in California, Arizona, and Texas with the peak season being June through August. However, the fruit is available year around in most grocery stores.

Cantaloupe is one of the popular melons consumed in the United States. The melon that Americans call cantaloupe is actually a muskmelon or "netted" melon, not a "true" cantaloupe, which is grown only in Europe.

Cantaloupe Nutrition Facts

The orange color of cantaloupe's flesh reflects its extremely high beta-carotene content, which converts to vitamin A in the body; both are important for eye health. Cantaloupe is an antioxidant powerhourse, providing more than 100 percent of the Daily Value for vitamin A, as well as significant amounts of vitamin C, potassium, folate and fiber.

Cantaloupe is related to squash and has a nutrient value between that of summer and winter squash. In addition, cantaloupe has high water content and is good to consume on hot days to help staying hydrated.

Nutrients Per 1-cup of Raw Cantaloupe

Calories: 56, Fat: 0, Carbohydrate: 13g, Protein: 1.0g, Fiber: 1.0g, Sodium: 14mg, Potassium: 494mg, Vitamin C: 68mg, Vitamin A: 515 RE or 5158 IU, Water: 144g

Potent Antioxidant Profile

Cantaloupes With its potent antioxidant profile, eating cantaloupe may help curb chronic conditions associated with oxidative stress. Research has linked deficiencies of beta-carotene, vitamin C, and folate - nutrients in cantaloupe - to increased oxidative stress in the eye, which contributes to cataracts.

Foods rich in vitamins A and C as well as carotenoids, such as cantaloupes, may also protect against lung diseases. And in a study just released, researchers found that women who consumed the most alpha-carotene, beta-carotene and lycopene were the least likely to be diagnosed with breast cancer (both estrogen-positive and progesterone-positive).

Choosing Your Cantaloupes

When shopping for a cantaloupe one should consider the following, the shape, the color, and the stem end. First, the melon should have a spherical and uniform appearance without bruises and indentations. Second, when ripe it should have a khaki colored skin, not green. Finally, there should be a smooth stem end without any signs of any tear. This indicates that the melon was not harvested too early. Look for smooth, round cantaloupe with netting all the way around and a depressed area at the stem end.

To pick a sweet cantaloupe, look for the one with small, tight netting on the skin and it should smell sweet. If the seeds rattle, it may be overripe. Avoid soft or bruised cantaloupes.

Once cantaloupes are harvested it cannot further produce sugar. Therefore, leaving the melon on the counter at room temperature will not make the melon sweeter, but it will turn softer and juicier. However, do not leave the cantaloupe at room temperature for more than 4 days. Once ripe or cut, the melon should be refrigerated and consumed within 2 days.

Biblical

Cantaloupes were lamented by the children of Israel when they left Egypt to spend 40 years in the wilderness with Moses. From there, melons reached Europe and were cultivated by the Romans.

In a religion called Manicheanism, which was born in Babylon in the 3rd century that sought the release of Light (good) from the Darkness (evil) of matter, cucumbers and melons were thought to contain very high concentrations of Light, and the holy, abstemious Elect of the religion had the power to release this Light by eating them and belching out their Light particles.

Safety Tips for Handling Fresh Cantaloupe

Cantaloupe Fact Sheet

Cantaloupes are grown in close contact with the ground, which may occasionally introduce bacterial contamination from soil, water, and animals. Contamination from human contact may arise during or after harvest.

Eating cut cantaloupe has been linked to food borne illnesses caused by Salmonella or Escherichia coli 0157:H7. In most cases the source of contamination cannot be determined; however, bacteria present on the melon rind at the time of purchase or harvest from a home garden can transfer to the edible flesh when the melon is cut. It is important to follow the washing instructions below before preparation. Storing cut melons at room temperature or other warm conditions such as in a hot car or at a picnic can lead to rapid growth of harmful bacteria on the flesh.

Food borne illnesses associated with melons have also occurred when dirty utensils or cutting boards (especially those used to handle raw meats) have been used to prepare melons. For this reason it is important to wash hands before and after preparing melons and always use clean equipment, utensils, and cutting surfaces.

Washing Cantaloupe

Cantaloupes should be washed just before preparing and eating. It is best not to wash cantaloupes before storage; this helps ensure a longer shelf life for the uncut fruit. The spaces within the netted rind on the cantaloupe acts as protection for bacteria, often making bacteria difficult to remove.

Most bacteria can be removed by scrubbing the whole melon with a clean vegetable brush under clean running water. After washing, blot the melon with clean paper towels to remove excess water. Place on a clean surface, and cut off the stem end about three-quater to 1-inch from the end. Cutting within a kitchen sink is not recommended. Place the melon on a clean cutting board, plate, or other surface with the cut end facing down. With a clean knife, cut the melon from the blossom end to the stem end. Wash the knife with clean running water and set aside. Gently scrape out the seeds with a clean spoon. COntinue to cut into slices or as desired.

Always peel, cover and refrigerate cut cantaloupe. Refrigeration inhibits the growth of bacteria.

Freezing Cantaloupe

Cut ripe, firm cantaloupe into chunks or balls and flash freeze (lay onto a pan in one layer and freeze solid. Put into bags or containers. Note that if the cantaloupe is too ripe, it could get mushy but if it is not ripe enough, it could get too hard! Just the right stage of ripeness is important when freezing cantaloupe.

Incorporating Cantaloupes

Cantaloupes

Use in smoothies with bananas or other fruit; cut cantaloupes in half and serve with a scoop of vanilla ice cream in the center.

Most cantaloupes on display are not ready to eat and need to be ripened for a day or so. Shaking cantaloupes isn't a good way to test ripeness or sweetness.

To ripen cantaloupes, place whole melon inside loosely closed paper bags. Once cut, cantaloupes won't ripen, so store cut fruit or fully ripe whole cantaloupes in tightly sealed plastic bags inside your refrigerator.

Cantaloupe Ice

Light, refreshing and only 136 calories in each 1/2-cup serving.

1 envelope unflavored gelatin
3 tablespoons cold water
1 cantaloupe (2-1/2 pounds), peeled, seeded and coarsely chopped
1/4 cup each orange juice and honey
1 tablespoon lemon juice
2 teaspoons finely grated orange rind

In a small saucepan, soften the gelatin in the cold water for about 5 minutes. Set over low heat and stir until dissolved - about 3 minutes.

In a food processor or blender, puree the melon in batches and transfer to a medium-size bowl. Stir in the gelatin, orange juice, honey, lemon juice and orange rind until well mixed. Pour the mixture into a non-aluminum 9-inch baking dish, cover tightly with plastic wrap, and freeze until firm – 2 to 4 hours. In a food processor or blender, puree the cantaloupe ice in batches until smooth but not liquefied. Re-freeze. Will keep up to 3 days at 0 degrees. Yield: About 1 pint.

Watermelon variation: Follow the directions above, but eliminate the orange rind and orange juice and substitute the flesh of a 3-pound watermelon, seeded and coarsely chopped, for the cantaloupe. Use ½ cup light corn syrup (or to taste) instead of the honey and increase the lemon juice to 2 tablespoons. Store as directed for cantaloupe ice.

Cantalope Nutrition

Fresh Cantaloupe

  • Fat-free
  • Saturated fat-free
  • Very low sodium
  • Cholesterol-free
  • High in vitamin A and vitamin C
  • A good source of folate

Did you know?

One average size cantaloupe will produce about 45 to 50 melon balls.

Cantaloupe Cautions

Back in March, 2008, the Food and Drug Administration issued an alert for cantaloupe imported from Honduras due to an outbreak of Salmonella traced to the fruit, which affected at least 50 people in 16 states. Symptoms include nausea, vomiting, fever, diarrhea and abdominal cramps. Such outbreaks have occured before with melons. To be safe, the FDA advises consumers to always take the following precautions with cantaloupe.

  • Don't buy bruised melons.
  • Wash your hands with hot, soapy water before and after handling melons.
  • Scrub whole melons with a clean produce brush and tap water (no soaps or detergents) before slicing open.
  • Promptly refrigerate melon once cut, and eat within two days. Be sure melon you buy already cut up has been refrigerated or packed in ice.

Never purchase imported cantaloupe. Make sure your grocer only sells U.S. grown cantaloupe - or buy at your local Farmer's Market.

In Summary

Cantaloupes

  • Are free of fat and cholesterol.
  • Are very low in sodium.
  • High in vitamin A and vitamin C.
  • Are a good source of folate.

Cantaloupe Peach Soup Recipe Card

Cantaloupe Peach Soup Recipe Card

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