Melon - cooling and low calorie fruit - Summer Food Tips

With the onset of summer the temperature will steadily increase and the body will get warmed up with the increased demand for water. Fortunately the nature has provided cool fruits with nutrients to quench the thirst. In India melons appear in the market in abundance during the summer season. A slice of melon is one of the refreshing experiences provided by the nature for the hot season. Melons are cultivated in sandy soil and needs plenty of irrigation. Melons are of large in size and achieve a diameter of even 20 inches. Melons are creepers and plant starts bearing fruit within 4 to 5 months after seeds are sown. Melons are low in calories and high in water content of 95%. Even the seeds of melons are edible.

Watermelon

The botanical name of watermelon is “citrullus vulgaris” and is originated from tropical Africa. This fruit is also known as Tarmuj, Tarbuj, Kallangadi, He’nd wend, Thannir mathan, Kalingad, Tarvuja, Tarbuja, Darbusini, Puchakayi in different languages off India. Watermelons have solid dark green or paler striped skins and red flesh with black seeds embedded in it. Watermelon contains only 16kcal per 100 gms of edible portion. It has good amount of iron that is 7.9mg per 100 gms. It also has 27.3 mg of sodium and 160mg of potassium. The seeds can be roasted and eaten. Watermelon seeds contain 34 gm protein, 52 gm fat, 100 mg calcium, 937 mg phosphorous, 7.4 mg iron and 628 Kilocalories per 100 gm. For calorie watchers it is better to remove seeds before consuming watermelon. The oil extracted from watermelon seeds is mainly used for lighting lamps and also for certain special culinary preparations. The cake seed is good for cattle feed since it contains good protein content.

Muskmelon

Other popular melon is muskmelon or cantaloupe. It belongs to cucumis melon family. It is also known as sweet melon, Kharmuj, Kharbooja, Kherbuj, and Madhupaka. The outer rind of muskmelon has a netted lace like marking. The rind has soft and hard variety and has a yellowish orange or a creamish colour. The fruit is eaten as a delicacy because of its typical musk like flavour and taste. The hard skin pulp is rich orange in colour. The soft skin variety will have creamish pulp. They contain only 17kcal per 100 gms, sodium and potassium content is high in muskmelon. In India muskmelon is cultivated mainly in Punjab, Bihar, Uttar pradesh, Andra pradesh, and Maharashtra. It is also grown in other parts of the tropical world. Muskmelon seeds are also edible. They are used mainly in confectioneries and sweet meats. The seed kernel is tasty and is eaten after removal of the outer covering. The seeds can also be dried and roasted in the oven to make a delicious snack it is rich in protein 36% and fat 45%. There is a belief that the muskmelon seeds are good for eczema.

Nutritionally melons do not contain appreciable amounts of vitamins and minerals but they are low in calories and high in water content that is 95 %. Muskmelon contains some amount of carotene because of its orange flesh. Melons are very low in protein, fat, carbohydrates which makes it suitable for weight loss, diabetes, hypertension, and cardiovascular disorders. Melons are considered to be diuretic as it helps in proper excretion of urine and prevents water retention.

How to buy and store melons?

Watermelon should be firm and evenly coloured and should feel heavy. Tap them with your knuckles they should not sound hollow. The side where the melon has rested should be yellowish and not white or green. Melon pieces can be wrapped in clear film and kept in the fridge for 2 to 3 days. Muskmelon should feel heavy for their size and give a pleasant and sweet aroma. They should not smell too musky, as this is a sign that they are over ripe.

Preparation of melons

A slice of chilled melons are one of the most refreshing experiences imaginable in summer. Watermelons can be sliced and eaten as such or as small cubes or scoops or can be added in the fruit salads that will not only add to the taste but make it more colourful and attractive. Chilled watermelon Juice is very refreshing during summer. Squeeze a lemon in it for varied taste.

Muskmelons are also best eaten raw, on their own or as a fruit salad. They should always be chilled before servings. A pinch of salt, pepper, and ginger enhances the flavour and taste. Scoops of muskmelon served with ice cream are very delicious to eat. For simplest and pretty desert scoop out balls of different coloured melon flesh of white, orange and red and pile into a glass bowl and serve chilled with lemon juice and mint leaves. Melons can make very good refreshing sorbets, mousses, juices, ice creams, and jams.