Cantaloupes
Folklore
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.
The melon that Americans call cantaloupe is actually a muskmelon or "netted" melon, not a "true" cantaloupe, which is grown only in Europe.
The orange color of cantaloupe's flesh relfects 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.
With its potent antioxidant profile, eating cantaloupe ma 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).
Choose cantaloupes that have no evidence of a stem. They should be well-netted or webbed, with a diameter of five inches or greater. Look for smooth, round cantaloupe with netting all the way around and a depressed area at the stem end. Then sniff it! If it has a "good cantaloupe" aroma, it's the one for you. Avoid soft or bruised 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.
Nutrition
- Fat-free
- Saturated fat-free
- Very low sodium
- Cholesterol-free
- High in vitamin A and vitamin C
- A good source of folate
Cantaloupe Caution
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 outbraks have occured before with melons. To be safe, teh FDA advises consumers to always take the following precautions:
- 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.
And this peanut gallery strongly urges another caution: Never, EVER purchase imported cantaloupe. Make sure your grocery only sells U.S. grown cantaloupe.
See also:
Cantaloupe Food Facts
Recipe: Cantaloupe And Smoked Meat Salad
3 pounds cantaloupes
1/4 pound Chinese pea pods, ends and strings removed
1 smoked chicken, (or 1/2 pound thinly sliced pastrami, or 1/3 pound sliced dry salami, or 1/4 pound thinly sliced prosciutto)
3/4 cup herb dressing
3 butter lettuce leaves
Scoop out cantaloupe and discard the seeds; cut off and discard the rind. Cut lengthwise into 1-inch thick wedges and set aside. In a 2 to 3-quart pan, boil peas in 1 inch water until bright green (about 30 seconds); drain. Plunge peas into cold water; drain. Set aside. Pull off and discard chicken skin. Pull meat from bones and tear into bite-size pieces; discard bones. (If using pastrami or other meat, do not cut into bite-size pieces.)
Prepare Herb Dressing: Combine 1/2 cup olive oil or salad oil, 3 tablespoons white wine vinegar, 1 tablespoon each minced onion and Dijon mustard, and 1 teaspoon minced fresh oregano or 1/2 teaspoon dry oregano leaves. Makes about 3/4 cup.
On a large platter, arrange cantaloupes, peas and chicken pieces (or sliced meat). Garnish with lettuce leaves. Moisten with a small amount of dressing; pass remaining dressing at the table.
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Bonus Recipe: Cantaloupe-Peach Soup
Ingredients:
1 medium cantaloupe, cut into chunks
15-ounce can peaches in juice, drained
6 ounces low-fat vanilla yogurt
Juice of 1/2 lime
1 tablespoon honey
Springs of mint leaves
Directions:
In food processor, blend all ingredients except mint until smooth. Pour into soup bowls. Garnish each with a sprig of mint. Makes four servings.
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