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Honeydew Melon Recipes

Written by Sky Taylor, Diet Bites

Dieting Tips & Recipes for Honeydew Melon

diet grazingThis 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

diet grazingLike 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

diet grazingBut 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 g 19 32 190 243
Vitamin B-12 g 0.00 0.00 0.00 0.00
Vitamin A, RAE g 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) g 0.0 0.0 0.0 0.0
Vitamin D IU 0 0 0 0
Vitamin K (phylloquinone) g 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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