cantaloupe

Cantaloupe and Cucumber Salad

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This summer salad is so incredibly refreshing because both cucumber and cantaloupe have high water contents and are super hydrating. Additionally, while this dish is incredibly simple and only has a small handful of ingredients, it packs a flavorful punch. The cantaloupe (make sure it’s ripe!) is so delicate and sweet, the cucumber is crisp and earthy, and the simple dressing brings a bit of tang with the acidity. I also love the fresh basil (I used baby basil from the garden, but regular basil or even mint would be great too), which I feel brings it all together. This salad would also be great with some high quality, salty feta crumbled on top. Paired with a cool, crisp glass of wine, and you have yourself a popular starter or side dish this summer/early fall!

Ingredients:

(serves 6)

  • 1 medium sized ripe cantaloupe

  • 4 small/medium sized cucumbers

  • 1 tbsp fresh chopped basil

  • Juice from 1 lime

  • 2 tbsp olive oil

  • 1 tbsp white wine vinegar

  • Salt and pepper to taste

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Directions:

  • Cut the melon in half and scoop out the seeds. Cut the rind away and chop melon into thin 2 inch long slices

  • Cut cucumbers on a diagonal to create similarly sized pieces.

  • Whisk lime juice, olive oil, vinegar, salt and pepper until combined.

  • Arrange cantaloupe pieces on the bottom layer of a serving dish. Top with cucumber slices and basil. Drizzle the dressing on top and serve!

Health Benefits of Cantaloupe:

  • Cantaloupe is one of the highest fruit sources of beta-carotene, an antioxidant that converts into vitamin A in the body

  • They are an excellent source of vitamin C, which boosts your immune system and protects against damage from free radicals

  • They are super hydrating with their high water and electrolyte content, so they make a great snack or post-workout treat

  • Their high percentage of water helps keep things moving in the digestive tract and detoxify the body by helping to remove toxins and waste.

  • They are an alkaline food, which can help balance the PH levels in the body, and that can prevent inflammation and disease formation.

Sources and additional reading: