Melon Mania
Watermelon Lemonade
(Yields 12 cups)
Calories: 162
Fat: 0.3g
Protein: 0.8g
Ingredients
8 cups cubed seedless watermelon
2 (12 ounce) cans frozen lemonade concentrate
4 cups cold water
Place watermelon in blender or food processor cover and blend on medium speed until smooth
Place lemonade concentrate and water in large pitcher or punch bowl
Add watermelon
Mix well
Garnish with additional watermelon, if desired
Cantaloupe—Peach Soup with Prosciutto
(Yields Approximately 6, 1 Cup Servings)
Calories: 95
Protein: 2.8 g
Total Fat: 1.2 g
Ingredients
6 medium sized ripe peaches, peeled and pitted
1/4 cup dry white wine
6 Tbs. fresh lemon juice (approx the equivalent of juice from one large, juicy lemon)
1 Tbs honey (or to taste)
1/4 tsp cinnamon or to taste
dash of nutmeg (or to taste)
1 medium-sized ripe cantaloupe (5" diameter)
1 cup fresh orange juice
4 slices good prosciutto (Parma or San Daniele), freshly sliced
Optional: 3 medium sized ripe cantaloupe (5” diameter) Cut in halves, seeded and chilled to use for serving bowls.
Directions
Preheat the oven to 350 degrees F. Place the prosciutto slices on a foil-lined baking sheet. Place in the oven and bake until firm, golden around the edges, and almost crisp about 18 minutes. Set aside and let cool.
Slice the peaches. Place them in a heavy saucepan with everything except the cantaloupe and orange juice. Heat the peach mixture to a boil and lower to a simmer, cover and let it stew for 10 minutes. Let it cool to room temperature.
Using a blender or a food processor, puree the peach mixture with all its liquid. Return the puree to a serving bowl.
Chop approximately 3/4 the cantaloupe (minus skin and seeds of course) and puree it in the orange juice until smooth. Add it to the peach puree.
Mince the remaining melon and add these pieces unpureed. Cover and chill for at least 2 hours so the flavors can intensify.
Divide the soup between six chilled cantaloupe halves (or chilled bowls if you prefer). Crumble or slice the cooled prosciutto crisps over the top of the soup. Sprinkle with fresh mint, lavender (shown here) or basil and serve immediately. Serve very cold.
Kiwi—Melon Smoothie
(Yield: 2 Servings)
Calories: 205 • Fat: 4g /.5 Sat. Fat • Protein: 8g
Ingredients
1 kiwifruit, peeled and cut into 8 pieces
1 cup honeydew melon cubes, frozen
6 oz. kiwi-lemon, lemon, or Key lime, nonfat yogurt
1 cup vanilla soy milk
1 Tbs. frozen apple juice concentrate (no sugar added), thawed
In blender, combine kiwifruit, melon, yogurt, soy milk and apple juice concentrate. Blend until smooth and creamy.
Serve right away.
Nutritional Tip: Adding soy protein powder boosts the protein content to 22 grams!
Cantaloupe and Cucumber Salad
(Yields 6 Servings)
Calories: 147 • Fat: 3.3g/.5 Sat. Fat • Protein: 3.3g
Ingredients:
1/2 cup low-fat, light vanilla yogurt
2 Tbs. lime juice
1 Tbs. honey
1 cantaloupe, cut into bite-sized pieces
2 cucumbers, peeled and thinly sliced
2 celery ribs, thinly sliced
2 Tsp. chopped fresh mint
1/3 cup sliced almonds
In a large serving bowl, whisk together the yogurt, lime juice and honey. Add the cantaloupe, cucumbers, celery, and mint to the dressing; toss to combine. Sprinkle with the almonds to serve.