Extension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas CooperatingExtension programs serve people of all ages regardless of socioeconomic level, race, color, sex, religion, disability or national origin. The Texas A&M University System, U.S. Department of Agriculture, and the County Commissioners Courts of Texas Cooperating Milam County Extension Office 100 E. 1st St . Cameron, Texas 76520 254 697-7045 Fax 254 697-7046 email milam-tx@tamu.edu July 11, 2008 Comments From Cheryl By: Cheryl Walker County Extension Agent Family and Consumer Sciences Summer Time is Melon Time Melons are in season, so now is the time to get the best flavored produce. Watermelons, cantaloupes and honeydews are some of the major melons, but there are lots of different varieties within the families. Melons are in the same gourd family as squashes and cucumbers. Most melons have similar structure to winter squash with thick flesh and inner seed-filled midsection. So what's the difference between melons and squashes? It's the way that they're used. Squashes are considered vegetables, while melons are known as fruits with sweet and juicy flavor. Watermelon can be traced back to Africa, while other melons originated in the Middle East. Many of our melon seeds were transported to the United States by Columbus and eventually cultivated by Spanish explorers in California. Early watermelons were mainly rind and seeds. Today's varieties are larger, the flesh sweeter, the seeds smaller and the rind thinner. It is perhaps the most refreshing, thirst quenching fruit of all. Watermelon consists of 92% water and 8% sugar, so it is aptly named. Americans eat over 17 lbs of watermelon each year. Ripe watermelon will have a healthy sheen, a dull rind, dried stem, and a buttery yellow underside where it touched the ground. There should be a melon like smell or fragrance. Thump if you must, sound should be dull and hollow. Lift them, weight should be heavy for size. Choose firm, symmetrical, fruit free of cracks, bruises, soft spots or mold. Avoid watermelons that are very hard, white or very pale green in color on the underside, indicating immaturity. An immature watermelon will be slightly acidic. Once picked, watermelon will not ripen easily. If unripe, try putting the whole melon in paper bag un-refrigerated. This sometimes works to ripen them. Watermelons can be kept for short periods of time, up to 2 weeks, uncut at room temperature. Wash watermelon with warm water before cutting. Once cut, package what is not eaten in closed plastic containers or bags and put back in the refrigerator. Cantaloupes, actually called a muskmelon, have orange flesh and khaki netted colored skin. They provide the most beta-carotene in the entire melon family. Select melons that are slightly golden with a light fragrant smell (an indication of its ripeness). Cantaloupe is typically available year-round, with a June through August peak season Honeydews are considered the sweetest of all the melons. They are ripe when the rind is creamy yellow and the flesh is pale green. It's best from June through October, but is available year round. In general, melons should be shaped according to their variety. For example, cantaloupes should be round, etc. In addition, melons should not have cracks, soft spots, or dark bruises. You should look for a clean and smooth break at the stem and for most mature melons have a fruity fragrance (if not chilled). Keep uncut melons at room temperature for two to four days or until fully ripe, then refrigerate for up to 5 days. Refrigerate cut up melon in a covered container up to 3 days. Remember that cut melons are aromatic and their smell will penetrate other foods. Melon preparation is easy! Always wash melons in warm water before cutting to get rid of any impurity on the rind that might be carried from the knife blade to the flesh. Simply cut the melon in half and scoop out the seeds and strings. Melons can be cut into halves, quarters, wedges, cubes, or scooped into balls with a melon baller. Melons are good sources of vitamins. They have high water content are relatively low in calories, and also fat and cholesterol free. Here are some of the keys nutrients for the melons. Cantaloupe Serving size 1/2 cup, diced = Calories - 25 Total Carbohydrate - 6g ---- Vitamin A - 50% ---- Vitamin C - 50% Honeydew - Serving Size - « cup, diced = Calories - 30 Total Carbohydrates - 9g ---- Vitamin C - 25% Watermelon « cup serving, diced = Calories - 25 Carbohydrates - 6g ---- Vitamin A - 8% ---- Vitamin C - 10% Melons can add a new twist to your salsa and replace a higher calorie dip. Just remember to use a good flavored melon for the best flavored salsa. Cantaloupe Salsa Source: PBH/Del Monte Fresh Produce Co. « cantaloupe (large, ripe) cup red bell pepper, finely diced ¬ cup cilantro leaves, finely chopped 3 Tbsp scallions, finely chopped Juice of 1 lime Pinch of salt and hot pepper flakes Sprinkle of sugar or Splenda (optional) Remove seeds and rind from cantaloupe. (You should have approximately « pound cantaloupe flesh.) Chop cantaloupe into very small dice. Put in bowl. Add diced red pepper, cilantro, scallions and lime juice. Stir. Add pinch of salt and pepper flakes. Chill. Serve with grilled chicken, fish or steaks. Makes 4 servings Each serving equals 1/2 cup of fruit or vegetables Nutritional Analysis: Calories 75, Fat 1g, Calories from Fat 8%, Cholesterol 0mg, Fiber 2g, Sodium 23mg. South-of-the-Border Watermelon - Sweet Onion Salsa "A Salsa for Black Bean Lovers " 2 cups chopped watermelon (seeds removed) 3/4 cup chopped sweet onion 3/4 cup canned black beans, rinsed and drained 2 Tblsp. - 1/4 cup chopped seeded jalapen chilies (depending on your level of heat tolerance) 1/4 cup fresh cilantro leaves, finely chopped 1 large clove garlic, finely chopped 1 Tbsp. brown sugar 1/2 tsp. salt Stir together all ingredients in bowl. Refrigerate, covered at least 1 hour to blend flavors. Stir before serving. Makes 4 servings. Nutritional analysis per 1/2-cup serving: Calories 52 , 1Carbohydrate 1g , Proteinv2g, Fat 0.3g, Dietary Fiber 2g, Sodium148mg, Cholesterol 0mg.