JULY: MELONS - City of Kerman

Page created by Jorge Hall
 
CONTINUE READING
JULY: MELONS - City of Kerman
JULY: MELONS
Melons mean summer! And, they mean nutrition: they are packed with vitamins A and C, as well as potassium, fiber,
and water! Seek these yummy summer treats, cantaloupes, honeydews, and watermelons, at your farmer’s market,
grocery, or home garden!

CHECK OUT THE VARIETIES OF HEALTHY MELONS DESCRIBED BELOW!

                               The cantaloupe is the most popular melon in the United States, and is grown and
                               eaten all over the world! Melons came originally from the Orient, via Armenia, to
                               Europe and then to America. Some research has shown that the beta-carotene in
                               many cantaloupes beats the amount found in bright orange oranges! It is usually
                               eaten as a fresh fruit, or in a salad, but also is served as a dessert with custard or ice
                               cream.
                               Be sure to choose a cantaloupe with large webbing or netting on the skin, that is
                               yellow/orange in color, and slightly soft on the stem end (firm elsewhere). It should
                               also have a good cantaloupe smell on the stem end, and the scar at the stem end
                               should be a smooth and well-rounded cavity. Often, melons will have a decidedly
                               bleached side that rested on the soil - this does not affect the quality of the melon.
                               The watermelon is a summertime favorite! Rich in vitamins A and C, fiber, and water,
                               watermelon was widespread throughout Africa, and, by the 1600s, made its way to
                               Great Britain, Spain, China and beyond. Watermelon arrived in North America
                               courtesy of European colonists. It grows on a vine-like, flowering plant throughout
                               the world. Good-quality watermelon will be firm, evenly-shaped, heavy for its size
                               and have a deep-pitched tone when slapped with an open palm. Yellow skin on one
                               side of the melon is where the fruit contacted the ground and does not affect quality.

                               Honeydew melon is a variety of Muskmelon that originated in France and is
                               considered the sweetest of all melon. “Honeydew” actually is the American name for
                               the cultivar “White Antibes,” which has been grown for many years in southern
                               France and Algeria. It's also a good source of vitamin B6, folate and potassium, and a
                               very good source of vitamin C. The honeydew was revered as a sacred food by the
                               ancient Egyptians. Napoleon and Pope John Paul II both considered honeydew
                               melons their favorite fruit!
JULY: MELONS - City of Kerman
Melons Tips                                                  Melons Recipes!
   Combine melon with reduced sugar lemonade in a           Cantaloupe Ice Pops
    blender for a refreshing summer drink!                   Makes 12 servings
   Hollow out a melon and fill with sherbet, cottage
    cheese, or vanilla ice cream.                            Ingredients
                                                             4 cups cubed cantaloupe
   Top cubes of melon with fruit yogurt and sprinkle        ¼ cup sugar
    with granola for a yummy one-dish breakfast!             1 T chopped mint
   Serve melons slightly chilled; if they are too cold,     ½ tsp grated lemon peel (optional)
    you’ll miss their full fragrance (except for             12 small paper cups
    watermelon, that one can be ice cold!).                  12 plastic spoons

                                                             Directions
Melons Recipe!                                               In a blender, combine the cantaloupe, sugar, lemon juice,
                                                             mint, and lemon juice; cover and blend till smooth. Pour ¼
Cantaloupe Salsa                                             cup mixture into each paper cup. Freeze until thick and
                                                             slushy, about 1 hour. Insert one spoon, handle up, into
Ingredients                                                  each cup of frozen mixture. Freeze till solid (2 hours). Peel
½ cantaloupe, seeds and rind removed, chopped into           paper cup off each treat and enjoy! (Source: California
very small cubes                                             Cooperative Extension)
¼ cup red bell pepper, finely diced
¼ cup cilantro, finely chopped
3 T scallions, finely chopped                                Melon Compote
Juice of 1 lime (or 3 T lime juice)                          Makes 4 (3/4-cup servings)

Directions                                                   Ingredients
Put all ingredients in a bowl. Stir. Add pinch of salt and   1 1/2 cups cantaloupe, cubed
pepper. Chill. Serve with grilled chicken, fish, or baked    1 1/2 cups watermelon, cubed
tortilla chips. (Source: Utah State University               1/2 cup sweetened apple juice
Cooperative Extension)                                       1 tablespoon mint, finely chopped
                                                             1/2 teaspoon orange rind, grated (optional)
                                                             2 kiwi fruits, peeled and sliced

                                                             Combine cantaloupe and watermelon cubes in a medium
                                                             bowl. Mix apple juice, mint, and orange rind separately.
                                                             Pour over melon cubes. Toss. Cover and chill 30 minutes.
                                                             Add kiwi fruit and toss. Garnish with fresh mint leaves, if
                                                             desired. (Source: U of Maine Cooperative Extension)
JULY: MELONS - City of Kerman
JULY: TROPICAL FRUITS
Tropical fruits come in many colors, sizes, and varieties including papaya, pineapple, mango, guava, bananas, and
kiwi. Most tropical fruits are eaten raw and contain lots of fiber, as well as vitamins A and C, and water. More fresh
mangoes are eaten every day than any other fruit in the world!

CHECK OUT THE VARIETIES OF HEALTHY TROPICAL FRUITS DESCRIBED BELOW!

                              The papaya is a melon like fruit with yellow-orange flesh enclosed in a thin skin that varies in
                              color from green to orange to rose. Papayas are a good source of vitamin A and C. Look for
                              papayas that are partly or completely yellow in color, depending on variety, that give slightly to
                              pressure, but are not soft at the stem-end. Avoid papayas that are bruised, shriveled, or have
                              soft areas. Papayas that are hard and green are immature and will not ripen properly. Uncut
                              papayas have no smell. Papayas that are cut should smell sweet, not bad or fermented.

                              The word "Pineapple," is derived from the word pina, which was used to describe a pine cone
                              by the Spanish. Today, in the US the pineapple is sold fresh or canned. It is most widely used
                              tropical canned fruit. Select pineapples with a nice fragrant smell. It is really ripe if you can
                              easily pull one of the leaves out of the top. Store at room temperature for 1-2 days before
                              serving to allow the pineapple to become softer and sweeter.

                              Most of the mangos sold in the US are imported from Mexico, Haiti, the Caribbean and South
                              America. There more than 1,000 different varieties of mangos throughout the world. All
                              varieties of mangos have a rich tropical flavor when ripe. Choose firm plump mangos that give
                              slightly when pressure is applied. Avoid those with bruised or dry and shriveled skin. A ripe
                              mango will have a full, fruity aroma emitting from the stem end. Mangos can be considered
                              ready to eat when slightly soft to the touch and yield to gentle pressure. The best-flavored fruit
                              have a yellow tinge when ripe; however, color may be red, yellow, orange, green, or any
                              combination.
                              Kiwifruit history began in the Yang-tse river valley in China, where it was called "Yangtao." The
                              Yangtao was considered a delicacy by the court of the great Khans who cherished its delicious
                              flavor and emerald-green color. The first kiwi was shipped to the United States in 1962, from
                              New Zealand. It was renamed Kiwifruit after New Zealand’s national bird the "kiwi." Most
                              kiwifruit imported to the US comes from Chile and New Zealand. Kiwifruit is available year-
                              round. Select kiwifruit with no bruises or soft spots. Avoid fruits with wrinkles or signs of
                              exterior damage. Buy firm kiwifruit and let them ripen at home for a juicier flavor. A kiwifruit is
                              ripe when plump and slightly soft to the touch with a fragrant smell. The seeds of the kiwifruit
                              are a great source of fiber!
JULY: MELONS - City of Kerman
The place of origin of the guava is uncertain, but it is believed to be an area extending from
                               southern Mexico into or through Central America. It has been spread by man, birds and other
                               animals to all warm areas of tropical America and in the West Indies. Varieties differ widely in
                               flavor and seediness. The better varieties are soft when ripe, creamy in texture with a rind that
                               softens to be fully edible. The flesh may be white, pink, yellow, or red.
                               Bananas are the most popular fresh fruit in the US. They have a peel that comes off easily,
                               bananas ripen after they have been picked, there is a generous supply all year, and they are
                               inexpensive. Avoid bananas with brown spots that seem very soft. Select medium sized
                               bananas with a nice color, specific for the variety. Choose fruit that is firm and free of bruises.

Tropical Fruits Tips                                              Tropical Fruits Recipes!
                                                                  Papaya Boats – A Festive, Healthy Salad!
 Combine kiwi slices, pineapple chunks, strawberry               Makes 4 servings
  halves, and banana slices for an easy fruit dessert.
  Put all in a bowl, add a drizzle of orange juice                Ingredients
  concentrate, mix gently, and top with some vanilla              2 papayas, ripe 1
  Greek yogurt.                                                   1 small can (11 oz.) mandarin oranges, drained
 When baking pork chops, consider laying a yummy                 1 small banana, sliced
  piece of pineapple on top to add some natural                   1 kiwi, peeled and sliced
                                                                  1 cup mixed blueberries and strawberries
  sweetness.
                                                                  1 cup nonfat Greek vanilla yogurt
 Make a healthy banana smoothie by blending one
                                                                  2 tbsp. honey
  cup of banana slices, one cup of Greek yogurt, and a
                                                                  2 tsp. chopped fresh mint
  few cups of crushed ice. Blend all ingredients until
  smooth, about two to three minutes, pour into                   Directions
  glasses.                                                        Cut papayas in half lengthwise; scoop out seeds. Place
 Throw a banana in your lunchbox or backpack for a               oranges, banana, kiwi and berries in each papaya half.
  quick snack with lots of fiber and potassium.                   Combine yogurt, honey and mint; mix well and spoon over
                                                                  fruit before serving. Garnish with mint sprigs, if desired.

                                                                  Kiwi Mango Salsa
                                                                  Makes 2 servings
                                                                  Ingredients
                                                                  2 kiwis, diced
                                                                  ½ cup mango, chopped
                                                                  2 tbsp. chopped cilantro
                                                                  2 tsp. lime juice
                                                                  1 tsp. minced chilies
                                                                  Pinch of salt
                                                                  Place diced kiwi in bowl and mix gently with other
                                                                  ingredients. Top cooked chicken or fish with the kiwi
                                                                  mango salsa.
JULY: MELONS - City of Kerman JULY: MELONS - City of Kerman JULY: MELONS - City of Kerman JULY: MELONS - City of Kerman JULY: MELONS - City of Kerman JULY: MELONS - City of Kerman
You can also read