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Food for Thought

All About Cantaloupe

Nothing says refreshment like a ripe and juicy melon! One of my favorite melons is the cantaloupe. If you’re like me, you will be pleased to know that they are currently in season, which means best taste and peak nutrition at an affordable price!

Did you know? Like other melons, cantaloupes have a very high water content. In fact, about 90% of its weight is in water, so they help keep us hydrated in the hot summer heat. Cantaloupes also are a significant source of antioxidants, like Vitamins A and C.

Though many people enjoy cantaloupe “au naturel” or paired with berries in a fruit salad, there are plenty of ways to jazz up cantaloupe in a meal. One of my favorite ways to enjoy it is topped with a cold salad- perfectly refreshing and satiating!

To celebrate the cantaloupe, I decided to put a spin on one of my Jersey diner staples: Cantaloupe topped with Chicken Salad. Instead, I came up with a Spicy Crab salad, which is sure to keep everyone begging for more!

Spicy Crab and Melon Salad

Makes: 6 servings

Prep Time: 30 minutes

Total Time: 45 minutes

Ingredients:

  • 1 pound white crabmeat in water, rinsed, drained and dried
  • 1 cup cantaloupe, cut into 1-inch thick cubes
  • 2 stalks celery, thinly sliced or diced
  • ½ medium onion, thinly sliced or diced
  • 3 ounces light mayonnaise
  • ¼ stone-ground mustard
  • ½ tablespoon hot sauce, chili paste or sriracha
  • 1 tablespoon cayenne pepper
  • 2 teaspoons salt
  • 2 teaspoons course-ground black pepper
  • 1 lime, juiced

Directions:

  1. In large bowl, add cantaloupe, onions and celery to crabmeat.
  2. In a small bowl, combine mayonnaise, mustard, hot sauce, lime, cayenne pepper, salt and pepper. Stir into crabmeat, adding tons of flavor and moisture to the mix.
  3. Serve in half of a cantaloupe or on top a bed of greens as a salad.

Nutrition Facts Per Serving: 113 Calories, 6.5 g Protein, 4 g Fat (<1 g Sat), 40 mg Cholesterol, 389 mg Sodium, 5 g Carbohydrate, <1 g Fiber

Source: Whfoods.org

Article originally published on the Pathmark Nutrition Tip Blog

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