Simple, Healthy, Delicious: Cantaloupe

Simple, Healthy, Delicious: Cantaloupe

Melons are refreshingly juicy and have a low glycemic index because of their high water content so they’re great during the hot summertime. Enjoy!

Arugula Salad with Roasted Almonds & Sweet Melon

Because the melons provide so much juice you hardly need any olive oil for this colorful and nutritious salad. Use plenty of salt and dark roast the almonds for maximum flavor.

We didn’t list measurements – we’ll leave this part up to you so you can make this an entrée or a side, depending on your appetite. Serve it alongside rotisserie or grilled chicken or fish, or for a heartier salad, dice up the chicken and toss it in with the mix!

  • Slivered almonds
  • Baby arugula
  • Cantaloupe
  • Coarse sea salt
  • Sigona’s Fresh Press Extra Virgin Olive Oil

Directions: Toast the nuts in a 400º oven until dark brown. Remove and let cool. Seed the melon and then slice and dice the cantaloupe into bite size cubes (or scoop the flesh into round balls with a melon baller). Toss the arugula with the melon, nuts, salt and a drizzle of olive oil. Serving suggestions noted above.

Prosciutto with Melon

A classic Italian appetizer combination, these are always the first to go at parties. The salty meat plays incredibly well off the sweet melon.

  • Thinly sliced prosciutto
  • Tuscan Melon or Cantaloupe

Directions: Halve the melon and scoop out the seeds, cut into wedges and slice off the outer skin. Wrap each piece of melon in a slice of prosciutto. Serve at room temperature. Can be assembled a few hours ahead of time.

Melon-Mint Salad

Mid-July through early September is prime time for locally grown melons, such as cantaloupe, and I like mine best drizzled with a little balsamic vinegar. Adding Flaxseed and a few ground nuts adds another level of flavor and texture, and is an easy way to get more Flaxseed in your diet to help lower cholesterol and improve overall health.


  • 1 cantaloupe (in season now)
  • ½ c. mint leaves, slivered
  • 1 ½ TBL Balsamic (you can try an infused balsamic too, such as Sigona’s Vanilla Bean Balsamic)
  • Few shakes of Flax seed and/or ground nuts, such as raw almonds (optional)

Directions: Cut melon in half and scoop out seeds. Dice the melon into bite-size pieces and distribute evenly in 4+ dessert bowls. Sprinkle each dish with mint and a little Flax seed and/or ground nuts. Stir to mix. Drizzle 1-2 tsp. balsamic over the top

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