Select a School...
Food of the Month: Melons
A summer picnic just isn’t complete without watermelon! Other melons, like cantaloupe and honeydew are also popular choices for summer parties. Melons are readily available during the summer months. They make light fruit salads, smoothies, or sorbets. They also are great when mixed with fresh mint! Some recipes also have suggested combining watermelons with savory flavors like balsamic vinegar for a different approach.
These fruits are high in nutrients like potassium and vitamin C. Cantaloupe is also high in beta carotene, which is given away by its orange color. Melons also contain beneficial compounds like antioxidants and phytochemicals. Like tomatoes, watermelon is a source of lycopene. Watermelons are aptly named because they are actually 92% water. In fact, they were once used like canteens by pioneers to keep them hydrated! These fruits are also lower in calories. A cup of watermelon contains 45 calories, while cantaloupe and honeydew has about 60 calories per cup.
Allow melon to fully ripen before cutting. Your watermelon is likely ripe if it sounds hollow when you tap it. Other melons, like cantaloupe and honeydew, should smell slightly sweet. If you still can’t tell if your honeydew is ripe, try shaking it! It should make a rattling sound. Melons in general can be placed whole in the refrigerator for 3 to 5 days after it has ripened. Putting them in the fridge before they are ready can interfere with their ripening process and impact the taste of the fruit! Once you cut the fruit, you can store it tightly wrapped in the refrigerator for about 5 days.
Nutrient of the Month: Potassium
Potassium is a mineral that can be found in fruits, vegetables and some meats. Some significant sources of potassium include unprocessed foods like cantaloupe, watermelon, leafy greens, salmon and sardines. Regularly eating foods high in potassium and low in sodium can be also helpful in lowering blood pressure.
Our bodies need potassium for muscle contractions, normal heartbeat, making certain proteins, and nerve impulses. It is also necessary for maintaining our body pH. Deficiencies usually do not occur from a lack of potassium in the diet since it is found in so many different foods.
Potassium can be lost to cooking water, so it is important to consider your cooking methods! To maximize the nutrients, try cooking for the least amount of time possible in a small amount of water. Blanching and steaming are good methods to get the most potassium out of your foods as possible!
