Food, Recipe, and Activity of the Week - July 8, 2007
This week's features include:
Food - Cantaloupe
Recipe - Pineapple, cantaloupe, and mango salsa
Activity - Snorkeling
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 2 servings
Ingredients:
- 1 cup canned crushed pineapple (packed in its own juices), drained
- 1/2 medium mango, diced
- 1/2 cup frozen corn, thawed
- 1/2 cup chopped tomatoes
- 1/4 cup minced parsley
- 3 Tbsp. minced red onion
- Salt, cayenne pepper and cumin, to taste
Directions:
- In medium bowl, mix pineapple, mango, corn, tomatoes, parsley and onion.
- Season with salt, cayenne and cumin, to taste.
- Serve over grilled fish, chicken or tofu.
Nutritional Information (per 1/4 cup serving): 31 calories,<1 g total fat (<1 g saturated fat), 8 g carbohydrates, 1 g protein, <1 g dietary fiber, 5 mg sodium.
Reprinted with permission from the American Institute for Cancer Research. Visit them at www.aicr.org/information/recipe
Snorkeling, whether in the ocean or the swimming pool, is a fun activity! While the snorkel allows you to breath and the mask allows you to see underwater, the fins on your feet allow you to move about the water extra fast! A 150 pound person can burn almost 200 calories per half hour of snorkeling!
Snorkeling in the ocean is especially fun because you get to see a world that you never new existed. The beauty of the underwater world is amazing. With its assortment of colors and tropical wildlife, it is an incredible experience. Snorkeling is also an activity that both adults and children can enjoy.
If you are taking a vacation to the tropics or taking a dip in the pool and would like to try snorkeling, here are five tips:
- Make sure your snorkeling equipment (mask, snorkel, fins) fits comfortably.
- If you are planning to go snorkeling in the ocean, practice by snorkeling in a swimming pool. This will help you get comfortable with the equipment.
- Always protect your skin by wearing water proof sunscreen.
- If going on a vacation to the ocean and you want to snorkel, enroll in a snorkeling class to ensure your safety. Never snorkel or swim in waters that you are unsure of.
- Remember to stay relaxed and calm in the water and enjoy the beauty of the underwater creatures!
Above information adapted from: BSAC Snorkeling. Always consult your physician before beginning a new activity.