Honeydew Melon Recipes
Written by Sky Taylor, Diet Bites
Dieting Tips & Recipes for Honeydew Melon
This melon is not to be confused with the cantaloupe; this is the big green dude that looks like a green gourd at the fruit stand or local market, generally during the warmer months of the year when sold in America.
But while the outer layer of the gourd is all gnarly, this specimen is as smooth as a baby's brand new skin.
Once the melon is cut, the insides will reveal a small pool of liquid from the fruit - which is very sweet when it comes from an ideal specimen.
There will be a cluster of seeds in the center - just as with the cantaloupe. The flesh is a light lime-green hue and tastes as sweet as honey.
Fantastic Wholesome Natural Snack
Like all fruit, the honeydew makes a delicious wholesome snack - and you get a lot of fruit for the tiny amount of calories, as well as a chunk of Vitamin C values. We'll discuss those below.
Melon Cream Recipe
But this specimen just isn't for snacking - it goes great when it is cut into chunks and added with other melon or fruit. When melon is readily available at the market, purchase the following: red meat watermelon, yellow meat watermelon, cantaloupe and a honeydew.
Recipe Ingredients
Vanilla Coffee Creamer, Liquid Variety
Honeydew Melon
Remove the flesh with an ice cream scoop and place into a tall, glass serving dish. Add one serving of vanilla coffee creamer, or a serving of sweet cream. Yes - the full-blown deal because we're only adding a serving. For less than 100 calories, you've got a wholesome treat.
Sweet Honeydew Melon Soup Recipe
You will need about 2 cups of cubes to prepare this fruit soup recipe. Place into a blender and add 1/4 cup of Italian Coffee Creamer [liquid] and just a dash of pumpkin pie spice. Blend. Serve cold with a mint leaf if desired.
This recipe makes a lovely summer or warm-day soup that is so refreshing.
The Sizes of Honeydew Melons, Nutrition Facts
A small melon is about 5"' in diameter while a large melon is about 6" to 7" in diameter. A small wedge equals 1/8th of a 5" melon while a large wedge equals 1/8th of a large melon.
A diced cup equals about 20 pieces of melon.
Just look at all the liquid (water) contained within the honeydew. Like most fruits, it is chiefly composed of water, just like the human body. It offers so many handsome nutritional benefits - from a hint of calcium, iron, phosphorus and zinc to a large dose of Vitamin C benefits. One wedge from a small melon provides 285 mg of potassium. I'm certainly impressed and I'll bet that you are too!
The honeydew melon contains zero cholesterol, zero Vitamin D and zero caffeine.
Calories, Energy Values
One cup of fresh honeydew melon balls contains about 64 calories.
One cup of frozen melon contains about 60 calories.
One large fruit contains about 460 calories and one small, about 360.
Calories & Nutrition Facts for Honeydew Melon
|
Vitamins, Minerals |
Units |
100 g |
1 Cup, Diced |
5" Melon |
6"-7" Melon |
| Energy | kcal | 36 | 61 | 360 | 461 |
| Protein | g | 0.54 | 0.92 | 5.40 | 6.91 |
| Total lipid (fat) | g | 0.14 | 0.24 | 1.40 | 1.79 |
| Carbohydrate, by difference | g | 9.09 | 15.45 | 90.90 | 116.35 |
| Fiber, total dietary | g | 0.8 | 1.4 | 8.0 | 10.2 |
| Sugars, total | g | 8.12 | 13.80 | 81.20 | 103.94 |
| Calcium, Ca | mg | 6 | 10 | 60 | 77 |
| Iron, Fe | mg | 0.17 | 0.29 | 1.70 | 2.18 |
| Magnesium, Mg | mg | 10 | 17 | 100 | 128 |
| Phosphorus, P | mg | 11 | 19 | 110 | 141 |
| Potassium, K | mg | 228 | 388 | 2280 | 2918 |
| Sodium, Na | mg | 18 | 31 | 180 | 230 |
| Zinc, Zn | mg | 0.09 | 0.15 | 0.90 | 1.15 |
| Vitamin C, total ascorbic acid | mg | 18.0 | 30.6 | 180.0 | 230.4 |
| Thiamin | mg | 0.038 | 0.065 | 0.380 | 0.486 |
| Riboflavin | mg | 0.012 | 0.020 | 0.120 | 0.154 |
| Niacin | mg | 0.418 | 0.711 | 4.180 | 5.350 |
| Vitamin B-6 | mg | 0.088 | 0.150 | 0.880 | 1.126 |
| Folate, DFE | µg | 19 | 32 | 190 | 243 |
| Vitamin B-12 | µg | 0.00 | 0.00 | 0.00 | 0.00 |
| Vitamin A, RAE | µg | 3 | 5 | 30 | 38 |
| Vitamin A, IU | IU | 50 | 85 | 500 | 640 |
| Vitamin E (alpha-tocopherol) | mg | 0.02 | 0.03 | 0.20 | 0.26 |
| Vitamin D (D2 + D3) | µg | 0.0 | 0.0 | 0.0 | 0.0 |
| Vitamin D | IU | 0 | 0 | 0 | 0 |
| Vitamin K (phylloquinone) | µg | 2.9 | 4.9 | 29.0 | 37.1 |
| Fatty acids, total saturated | g | 0.038 | 0.065 | 0.380 | 0.486 |
| Fatty acids, total monounsaturated | g | 0.003 | 0.005 | 0.030 | 0.038 |
| Fatty acids, total polyunsaturated | g | 0.059 | 0.100 | 0.590 | 0.755 |
| Cholesterol | mg | 0 | 0 | 0 | 0 |
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