Now days, cold cantaloupe from the refrigerator counts as a southern survivor tool. Having originated in Asia, cantaloupes are named for the Italian city of Cantalupo, a former papal estate near Rome where the melons first arrived in Italy from Armenia, around the 15th century. In Europe a true cantaloupe has smooth skin and green or orange flesh. The American version of a cantaloupe is really a muskmelon or netted melon. Cantaloupe is gown primarily in the US west, but Georgia, Florida and the Carolinas also produce cantaloupe commercially. Because of the increase of heat and humidity in the US, melons are of the upmost importance as they are the most hydrating foods you can eat, typically consisting of 90% to 92% water. They are excellent for fluid intake and provide natural electrolytes, vitamins, and antioxidants.
Peak Time: June to August
Average Price: $2.97 each
Tips for Selection and Storage: In netted melons, the netting is brown in color and stands out from the skin. The skin under then netting should ideally be golden yellow or tan in color. The flesh is orange and when ripe, smells very fragrant, sweet and musky, especially at the blossom end. The sweetest fruit ripens on the vine. Once picked, a melon can get softer and juicier, but not sweeter. To pick a vine-ripened melon in the store, look for melons that are fragrant, heavy for its size, and one whose stem end has separated from the vine. The stem end should yield to gentle pressure with the thumb. Avoid melons with the stem still attached as this is an indicator that they were picked too early. Melons that are fully ripened contain the most nutrients. To store cut, ripe cantaloupe wrap securely with plastic wrap and store in refrigerator for 1-3 days. Do not remove seeds until ready to eat to help lock in moisture.
Tips for Preparation: When ready to eat, wash the cantaloupe under running water, using a scrub brush on the rind. Bacteria can easily get trapped on the outside and cutting without washing could contaminate the flesh. Of course, we usually think of cantaloupe for breakfast, but it can be used in sweet and salty pairings, fresh fruit drinks, smoothies, sorbets, and popsicles. It can be grilled or used in an array of salad combinations. The fruit and rind can be pickled similar to watermelon rind pickles. The rind provides a crunchy source of dietary fiber and the potent antioxidants, while the seeds add heart-healthy omega-3 fatty acids, protein, and magnesium.
Nutritional Highlights: Cantaloupes are very low in calories, about 20 calories per serving. They are the ultimate hydrators, especially in the hot summer months. Beyond just fluid, melons contain essential electrolytes (like potassium and magnesium), natural sugars, and vitamins that optimize how efficiently your body absorbs and retains water. Cantaloupes are excellent sources of vitamin A as well as vitamin C. One cup of cantaloupe provides more than 100% of the daily value for both vitamins A and C. Cantaloupes are good sources of the vitamins B6, folic acid, and niacin as well as dietary fiber. Cantaloupe flesh is a nutritional powerhouse because of the orange pigments that contain carotenoids and polyphenols. These phytonutrients are antioxidants, that support eye health, boost the immune system, and protect cells from oxidative stress.
