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Publix GreenWise Market Magazine
Publix GreenWise Market Magazine
Publix GreenWise Market

Publix GreenWise Market Magazine - June 2008

Slice of Summer
Nothing satisfies on a hot day quite like a thirst-quenching melon.

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Melon

Cool, juicy melons were made for summer. A beat-the-heat treat you can enjoy anytime the mercury rises, they're easy on calories, fat and sodium, and they're also packed with nutrients your body needs. Take watermelons, for instance. "They're good sources of potassium, vitamins A and C, and some fiber. They also provide high levels of lycopene, an antioxidant that has been linked to reducing the risk of some cancers," says Robin Plotkin, R.D., a Dallas-based nutrition consultant.

But don't stop there. Each variety of melon provides its own unique combination of nutrients and phytochemicals. Plotkin's personal rule regarding melons: "Always purchase one that is unfamiliar and see what delicious flavor and nutrients await."

There are thousands of varieties of melons, which are members of the gourd family. The recipes that follow, along with the guide to common melons found at your neighborhood Publix, are just a sampler.

Picking a Perfect One
Ah, the mysteries that await when you split open a melon. Will it taste like a cucumber or will it have been ripened to perfection? Harry Schwartz, chef, author and television host has developed a number of recipes starring watermelon, suggests, "Look for even color and a blemish-free exterior. Pick it up and see if it feels heavy for its size, which indicates that it is dense, juicy and sweet."

A good, ripe melon is uniform in shape and firm with a slight softness (without being soggy). When it comes to cantaloupes, look for a soft blossom end. A ripe crenshaw should be yellow, not green. Honeydews should be pale yellow, not greenish white. Ripe watermelons have a nice waxy surface - not too shiny and not too dull.

Your neighborhood Publix carries a wide selection of organic ingredients, including those shown with an asterisk (*) in the recipes that follow.

Pork Barbecue with Melon Salsa
Fontina and Melon SaladFontina and Melon Salad
START TO FINISH: 30 minutes

An Italian cheese, Fontina has a mild, nutty taste. Swiss cheese offers a delicious alternative for this hearty salad.

2 cups dried bow tie pasta* (about 6 ounces)
2 cups cantaloupe* and/or honeydew* melon chunks
cup cubed Fontina or Swiss cheese (3 ounces)
1⁄3 cup poppy seed salad dressing
2 cups watercress, stems removed

ONE Cook pasta according to package directions; drain. Rinse with cold water. Drain again.

TWO In a large bowl toss together pasta, melon and cheese. Pour dressing over pasta mixture, tossing gently to coat. (If desired, cover the salad and chill in the refrigerator for up to 24 hours.)

THREE To serve, stir watercress into pasta mixture. Makes 4 servings.

Nutrition Facts per serving: 355 cal., 14 g total fat (6 g sat. fat), 25 mg chol., 357 mg sodium, 44 g carbo., 2 g dietary fiber, 12 g protein.
Watermelon Lemonade
Sorbet Melon ParfaitsSorbet Melon Parfaits
START TO FINISH: 30 minutes

Hosting a special event? Substitute sparkling wine for the sparkling apple juice.

cup chilled, seeded watermelon,* balled
cup chilled, seeded cantaloupe melon,* balled
cup chilled, seeded honeydew melon,* balled
1 cup lemon sorbet
cup sparkling apple juice, chilled

ONE Using a melon baller, make melon balls and chill.

TWO Divide melon balls among four wine glasses or goblets. Place a scoop of sorbet atop melon. Pour 2 tablespoons juice over sorbet and melon. Serve immediately. Makes 4 servings.

Nutrition Facts per serving: 99 cal., 0 g total fat (0 g sat. fat), 0 mg chol., 24 mg sodium, 25 g carbo., 1 g dietary fiber, 1 g protein.
Chicken and Couscous Salad
Melon and Radish SaladMelon and Radish Salad
START TO FINISH: 35 minutes

Peppery watercress, a member of the mustard family, adds a spicy bite to this salad. When measuring greens such as watercress, pack them loosely.

small honeydew melon,* seeded, peeled and cut into very thin bite-size pieces (2 cups)
small cantaloupe melon,* seeded, peeled and cut into very thin bite-size pieces (2 cups)
8 to 10 red radishes, very thinly sliced ( to 1 cup)
cup fresh watercress leaves
1 tablespoon Publix GreenWise Market Organic Honey*
cup sour cream*
1⁄8 teaspoon salt
1⁄8 teaspoon ground black pepper
Watercress leaves (optional)

ONE In a large bowl combine melon pieces and radish slices; set aside. In a mini food processor combine the cup watercress and honey. Cover and process until almost smooth. Or finely chop watercress and stir in honey.

TWO In a small bowl stir together watercress mixture, sour cream, salt and pepper until well combined. Chill until ready to serve.

THREE To serve, toss melon salad with dressing. Garnish with watercress leaves, if desired. Makes 9 (-cup) servings.

Nutrition Facts per serving: 61 cal., 3 g total fat (2 g sat. fat), 6 mg chol., 54 mg sodium, 9 g carbo., 1 g dietary fiber, 1 g protein.

Make-Ahead Tip: Cover and chill cut melon up to 2 days. Prepare dressing as directed; cover and chill up to 24 hours.

Copyright Meredith Corporation 2008. All rights reserved. Recipes reprinted with permission.
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