Food, Recipe and Activity of the Week - July 12, 2009
This week's features include:
Food - Cantaloupe
Recipe - Cantaloupe salsa
Activity - Beach volleyball
Cantaloupe is one of the popular melons consumed in the United States. Although referred to as a cantaloupe, the cantaloupe in the United States is in fact a muskmelon. The true cantaloupe exists in Europe and has a rough and warty surface unlike the netted characteristics found in the United States.
In the United States, cantaloupes are primarily grown in California, Arizona, and Texas with the peak season being June through August. However, the fruit is available year around in most grocery stores.
Cantaloupes are planted in February and can be grown in 60°F, yet the optimal temperature is 85-90°F. Pollination of the plant depends on bees, thus conditions such as rain, wind, cold, and cloudiness which are unfavorable for bees can decrease the crop yield. The melons are harvested by hand when the fruit will cleanly separate from the vine sometime in June through October. Harvest occurs 8 to 10 times every 10 to 14 days and the melons are separated by size to be shipped in boxes. Immediately after harvest the fruits needs to be cooled to maximize post harvest life. This is done by pressure cooling, which allows for storage up to 2 weeks at 34°F to 40°F.
Shopping and storing
When shopping for a cantaloupe one should consider the following, the shape, the color, and the stem end. First, the melon should have a spherical and uniform appearance without bruises and indentations. Second, when ripe it should have a khaki colored skin, not green. Finally, there should be a smooth stem end without any signs of any tear. This indicates that the melon was not harvested too early.
Once cantaloupes are harvested it cannot further produce sugar. Therefore, leaving the melon on the counter at room temperature will not make the melon sweeter, but it will turn softer and juicier. However, do not leave the cantaloupe at room temperature for more than 4 days. Once ripe or cut, the melon should be refrigerated and consumed within 2 days.
Nutrition Facts
Cantaloupe is related to squash and has a nutrient value between that of summer and winter squash. Its orange flesh is rich in beta-carotene and provides potassium and vitamin C. In addition, cantaloupe has high water contents and is good to consume on hot days to help staying hydrated.
Nutrients per 1 cup of raw cantaloupe: calories: 56, fat: 0 g, carbohydrate: 13 g, protein: 1.0 g, fiber: 1.0 g, sodium: 14 mg, potassium: 494 mg, vitamin C: 68 mg, vitamin A: 515 RE or 5158 IU, water: 144 g
Makes 4 servings
Ingredients:
- 1/2 large ripe cantaloupe
- 3/4 cup finely diced red bell pepper
- 1/4 cup finely chopped cilantro
- 3 Tbsp finely chopped scallions
- Juice from 1 lime
- Pinch of Salt
- Pinch of Hot Pepper Flakes
Instructions:
- Remove seeds and rind from cantaloupe.
- Finely dice cantaloupe (pieces should be very small) and place in bowl.
- Add diced red pepper, cilantro, scallions, and lime juice. Stir.
- Add a pinch of salt and pepper flakes.
- Chill.
- Serve with vegetables, crackers, or over grilled chicken, fish, or steak.
Nutrition Information: 45 calories, 0 grams total fat, 11 grams carbohydrate, 1 gram protein, 2 grams fiber, 90 milligrams sodium, 0 milligrams cholesterol.
Courtesy of the Centers for Disease Control and Prevention website. For more recipes and access to the recipe’s full nutritional profile, visit www.cdc.gov.
What is better than a warm sunny day, with no wind, and a clear blue sky? Summer is knocking on the door and the temperature is rising. This season does not only call for nice weather, it also allows for activities outside. Beach volleyball is one of the great activities that can be enjoyed outdoors. In addition, you only need 4 players to be able to play a game.
Beach volleyball is a great activity to keep your body toned and your muscles trained during the summer. Volleyball provides a total body workout and helps improving your hand-eye coordination and reflexes. The sand provides resistance, which increases the toughness of the workout. The calories burnt in one hour for a 130, 150, and 200 lb person is approximately 500 kcal, 600 kcal, and 810 kcal respectively.
Remember, when playing in the sun wear sunscreen, sunglasses, and or a hat to protect yourself from the sun. Also, drink plenty of fluids to prevent dehydration. In addition, always talk to your physician before participating in new physical activities.