Peaches, nectarines, plums, apricots, and cherries are classic summer fruits, but you can’t forget about melons. Perfectly sweet and ripe for the eating, melons also get their time in the spotlight during the summer months. They may not seem like summer fruits because you can always find watermelons, cantaloupes, and honeydews in stores year round. Visit a grocery store that features seasonal items or a farmer’s market and you’ll find melons in great supply. 

We’re confident in saying that there are many melons you’ve never tried or heard of in your life. Melon mania is here and your window of opportunity is closing to enjoy these water-rich, nutrient dense fruits. Melons belong to the same botanical family as cucumbers, squash, and gourds. Unlike zucchini and cucumbers, melons are very sweet, especially when ripe. We detail more melon facts below. 

Melons 101

Melons are fragrant, juicy, and incredibly sweet. They have a long history of being staple fruits in many cultures, and they fall into two species:

• Cucumis melo, which includes cantaloupes, honeydews, and muskmelons
• Citrullus lanatus, also known as watermelons, which includes yellow watermelons and sugar babies (these look like watermelons but differ slightly)

There are unique varieties that reveal themselves at farmers markets and local grocery stores during peak season. How do you pick the perfect melon, though? Well, put your ear to the melon and listen for the ocean’s song. No, don’t do that. To judge the ripeness of a watermelon, tap it and listen for a dull “plunk” sound. For honeydews and winter melons, the blossom end should give when you apply a little pressure. Finally, smell muskmelons and cantaloupes to take note of a strong fruity aroma. 

Summer Kiss Melons

Summer Kiss melons have a distinctive color, but the flavor is a bit more subdued than other melons. It looks like a cantaloupe on the outside, but the flesh is nearly identical to the flesh of honeydew, only the center has an orange hue. It is very creamy and rich and works as a refreshing snack, but you can incorporate it into smoothies, salsas, and summer fruit salads.

Santa Claus Melons

Christmas in July? It is when this melon shows up in the kitchen! Sometimes referred to as piel de sapo (toadskin), Santa Claus melons resemble small watermelons that are a bit more oblong in shape. They have gold or bright yellow stripes that break up the green. The brighter the yellow stripes, the riper the melon. The flesh is similar to honeydew, only it is a bit more pale green or mild yellow.

Hami Melons

Native to China, the Hami melon is oblong just like the aforementioned Santa Claus melon, only a bit smaller. It belongs to the muskmelon family and tastes very similar to a cantaloupe, only the flavor profile is sweeter and the flesh is crispier. To help balance the sweetness, squeeze a lime wedge over the fruit when you eat it fresh.

Yellow Watermelons

Yes, the flesh of this watermelon is really yellow! If you want to enjoy this as a thirst-quenching treat (given that watermelons are 92% water), chill it for a few hours prior to serving. Depending on the variety, yellow watermelons range from small to large, weighing as little as six pounds or more than 20 pounds. 

Casaba Melons

This melon may look more like a winter squash than a refreshing summer melon, but don’t judge this tasty fruit by its exterior. Casaba melons have a bright yellow rind, which can look somewhat wrinkled or withered. The flesh is a similar color to that of a honeydew, but it is incredibly sweet and creamy. A lot of people agree that the flavor is more mild and reminiscent of a cucumber. 

Crenshaw Melons

This melon has made a name for itself because it is one of the sweetest varieties available. It ripens from midsummer to early autumn and tends to weigh anywhere from eight to 10 pounds. The Crenshaw melon has a pink-orange flesh that is very thick and an aroma that will blow you away. It goes great with savory and salty flavors. 

Golden Honeydew Melons

Have you ever opened a bag of chips and realized that most of the bag was just air? You won’t be disappointed like that when you open a golden honeydew melon. It has a small cavity, which means that you get to enjoy more fruit! Look for a slight opening at the blossom end to detect when they’re ripe.

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Maintaining proper hydration is one of the most important aspects of life, regardless of the season. The body needs water for many bodily functions, including circulation, temperature regulation, and even immunity. When you drink a sufficient amount of water, you may even help balance your mood and improve sleep quality. Dehydration, on the other hand, can lead to a handful of unpleasant symptoms, including headaches, fatigues, decreased cognitive function, and dizziness. In severe cases, dehydration may cause heat exhaustion or stroke. 

In order to avoid the effects of dehydration, you have to stay on top of your water intake. Drinking water isn’t as exciting as drinking other beverages, but it is necessary for your health. You can always enhance your hydration efforts by drinking herbal teas, freshly made juices or smoothies, or drinking electrolyte-rich drinks (preferably not the bottled varieties with processed ingredients and added sugars). 

You can help meet your daily hydration goals by eating water-rich foods. Foods that contain water, in addition to the other nutrients, help protect the body from dehydration. Plus, the vitamins, minerals, antioxidants, fiber, protein, and more in these foods benefit your health in other ways. The top choices include watermelon, tomatoes, cucumbers, celery, strawberries, spinach, lettuce, and zucchini. For inspiration, here is a list of seven hydrating recipes to enjoy this summer. 

Summer Heirloom Tomato Salad

Do summer right when you whip up this refreshing heirloom tomato salad. It is as beautiful as it is tasty, so please enjoy!

Click here to make the recipe. 

Refreshing Cucumber Peach Salsa

Dive into this divine and refreshing cucumber peach salsa, which is both Whole30-friendly and 100% Full Body Cleanse approved. Peaches are freshest during the summer months, making this the perfect seasonal dish.

Click here to make the recipe. 

Tangy Thai Cucumber Noodle Salad

Tangy, refreshing, and perfect for a hot day, this Thai cucumber noodle salad is going to revolutionize your salad game during your cleanse. Not only that, the cucumbers, tomatoes, and fresh herbs, and lime juice keep you on the path to optimal hydration.

Click here to make the recipe. 

Zoodles With A Mint Parsley Pesto

Yet another zucchini noodle recipe is about to impress your taste buds. These zoodles are tossed in a herbaceous mint parsley pesto.

Click here to make the recipe. 

Watermelon Cucumber Basil Lemonade

A perfectly refreshing drink recipe for warmer weather! This watermelon cucumber basil lemonade is free or added sugars and may help enhance your hydration efforts. 

Click here to make the recipe. 

Homemade Cantaloupe Popsicles

With the days getting warmer, that can only mean one thing: summer has arrived! To cool you off, try these homemade cantaloupe popsicles! They are so easy to make and cool you off in no time.

Click here to make the recipe. 

Subtly Sweet Strawberry Sorbet

Strawberries are one of our favorite summer fruits, which is why we wanted to make them into a dessert! It is sweet, but not overpowering. The zesty zap from the freshly squeezed lemon juice is exactly what you want when the sun is out!

Click here to make the recipe.

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While the summer heat isn’t officially here, we can already feel it coming in Southern California. The days are longer and temperatures are rising, which means that a refreshing beverage is in order. There’s no better way to cool off on a hot day than enjoying a cool slushie. We aren’t talking about sugar-filled slushies that you dispense from a machine; rather, we are talking about homemade, slushies made with minimal ingredients. That’s exactly what this recipe is.

The great thing about this cantaloupe slushie is that it is great for both adults and children. Bring them to a picnic, enjoy them by the pool, or cool off indoors after doing some yard work. These slushies are great birthday party treats as well, and you can modify them based on the ingredients you have available to you. For example, you can swap out the cantaloupe for honeydew or watermelon and they will be equally delicious.

When it comes to making these slushies, you have to cube and freeze the cantaloupe before you blend it. The best way to do this is to cube the cantaloupe and place the cubes on baking sheets lined with parchment paper to avoid sticking. Place the sheets in the freezer and then remove once the cantaloupe cubes are completely frozen. At that point, whip out the blender and start the blending process with the other ingredients. If you are not a fan of sweeter beverages, you can omit the agave nectar because the cantaloupe is naturally sweet.

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As the days get warmer, you need lighter meals that don’t weigh you down. You also need refreshing snacks and dessert options to cool you off. Although it isn’t quite summer yet, nothing screams warm weather like a homemade popsicle. In fact, we’d argue that popsicles are the quintessential warm weather treat because they are both sweet and refreshing. They are even better when you eat homemade ones that are free of preservatives, dyes, and added sugars.

Before you get started on making these popsicles, we need to cover a few popsicle-making basics. First, you’ll need a mold for your popsicles, ideally one that is silicone because you can remove the pops more easily once frozen. Some molds come with reusable handles, while others do not and you have to go old fashioned with wooden popsicle sticks. If you don’t have a popsicle mold, you can use small paper or plastic cups and wooden sticks for the handles. If you want to make popsicles on a regular basis, though, consider buying a reusable mold to cut down on waste.

When you fill your popsicle molds with the blended cantaloupe mixture, keep in mind that liquid expands as it freezes. For this reason, leave a little room at the top to allow for expansion. You should also freeze your popsicles for about 20-30 minutes before inserting the stick. That will prevent the sticks from falling over to one side. Because cantaloupe is so sweet, you don’t need additional sweetener. The pineapple provides a complementary tartness, while the homemade almond milk makes these pops taste extra creamy. We hope you enjoy them on a sunny, spring day!

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The sun doesn’t seem to be letting up, even though summer is coming to a close in about one month. Because of the intense heat and humidity, health officials recommend drinking more water than you normally would. In order to properly hydrate the body, though, you have to do more than chug water, bottle after bottle. The best way to enhance hydration efforts is by eating water-rich foods. 

Staying properly hydrated can help you avoid dehydration, which causes fatigue, skin problems, and headaches. Cramps are another big symptom of dehydration, primarily resulting from the loss of electrolytes. When you couple your water intake with the electrolytes and water you get from water-rich foods, you can better avoid dehydration and the symptoms that come with it.

Several health studies found that staying hydrated works to regulate body temperature, flush waste from the body, and lubricate joints. By regularly drinking or eating water, you allow nutrients easier access to your cells. You may also improve your sleep and mood when you’re hydrated. To help enhance your hydration efforts, start eating more of the foods in this article. Some of them are in season for summer, so get your hands on them while they are freshest. 

Cantaloupe

Loaded with beta-carotene and H2O, cantaloupe is one of summer’s most delicious seasonal fruits. It helps to hydrate you on a hot day, being over 90% water, and delivers 37.4 milligrams (mg) of vitamin C in one large wedge. That’s over 42% of your recommended daily intake of vitamin C! Plus, cantaloupe offers 2,060 micrograms (mcg) of beta-carotene, which your body uses to make vitamin A. 

Peaches

Let’s keep the summer produce theme going by highlighting the juicy peach. Close to 90% of their weight is water, but they also offer lots of potassium and vitamins A & C, and several B-vitamins. Because peaches are high in fiber and water, they are naturally low in calories, making them great to enjoy on your weight loss diet. 

Watermelon

Is watermelon the most classic summer fruit? We think it is! As the name suggests, watermelon has a high water content, with more than 90% of its weight being water. It is both refreshing and sweet, being one of the best fruits to help you counteract the effects of dehydration. The sugar in watermelon will help boost energy levels as the body absorbs the water. Additionally, watermelon is an excellent source of vitamin C, vitamin A, potassium, and fiber, making it a great addition to your diet. 

Strawberries

Boasting lots of water and vitamin C, strawberries make for a great addition to your list of hydrating fruits. Add them to your water, smoothies, or salads to enjoy them this summer. One study found that people who ate 500 grams of strawberries a day for a month had lower levels of bad cholesterol and triglycerides. Strawberries are also vitamin C superstars, delivering nearly 99% of the recommended daily intake of vitamin C in just one cup. 

Tomatoes

Tomatoes are a staple of summer, with many heirloom varieties showing up in local grocery stores and farmers markets. Not only are they more than 90% water, but they are also loaded with lycopene, an antioxidant that may protect against sunburns. Is that not the best added bonus for summer? Enjoy tomatoes in freshly made juices or on a delicious summertime salad. 

Pineapple

One of the benefits of drinking lots of water is that you enhance your body’s digestive process. Pineapple also contains an enzyme, bromelain, that improves the body’s ability to break down proteins. Pineapple may help reduce inflammation and swelling, while also providing the body with lots of fiber. Most importantly, though, pineapple has a water content of about 87%, so eating more of it helps you improve your hydration efforts. 

Oranges

Known for their vitamin C content, oranges happen to be excellent hydrators. Not only do they quench your thirst on a hot day, but they also help optimize immune function with vitamin C and antioxidants. It is very important that you enjoy fresh oranges or freshly squeezed orange juice to reap the hydrating benefits. Drinking orange juice from a bottle or carton increases your consumption of processed ingredients, sugars, and artificial flavors. Those things essentially cancel out the benefits of oranges. 

Cucumbers

Made up of 95% water, cucumbers are another healthy, hydrating fruit to add to your summer food list. Compared to other water-rich produce items, cucumbers have the lowest amount of calories. Cucumber only contains eight calories per half-cup. You can easily incorporate cucumbers into smoothies, detox waters, juices, salads, or gazpacho recipes. 

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Made with juicy, refreshing cantaloupe, banana, and freshly squeezed orange juice, this naturally sweet smoothie is perfect for summer. Not only is it an energizing and filling breakfast, but it also makes for a great afternoon snack, especially during a cleanse. You can have this smoothie ready in just five minutes and you can double, triple, or quadruple the recipe if more people express interest in it.

Melon mania is in full effect, given that summer is melon season. It may not seem like melons have a season to most people because cantaloupe, honeydew, and watermelon are available year round. They are freshest during summer, though, so get your hands on the freshest cantaloupe while you still can. Cantaloupe has a high water content (about 90%), which helps to increase your hydration efforts. It is also a great source of vitamin C, vitamin A, potassium, protein, fiber, and antioxidants. Some studies found that cantaloupe helps to support eye health because it contains beta-carotene, lutein, and zeaxanthin.

Because cantaloupe is so juicy, you don’t need a lot of liquid in this smoothie. You do need to add some freshly squeezed orange juice, but only one-quarter cup. This brings a little acidity to the party, but not so much so that it overpowers the cantaloupe and banana. Remember to peel, slice, and freeze the banana overnight. This will make the blending process easy, especially if your blender isn’t high-speed or can’t handle large chunks of frozen fruit.

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We hold a special place in our hearts for gazpacho. There’s something about the silky smooth texture and chilled, vibrant flavors that are very addicting. The cold, blended mixture seems to cool down your entire body on a hot summer evening. It fills you up and cools you off at the same time. What kind of sorcery is this? It’s raw vegan eating is what it is!

It may seem out of the ordinary to add cantaloupe to a gazpacho recipe, but cantaloupe pairs beautifully with savory flavors. In Italy, it is very common to wrap cantaloupe pieces in prosciutto. The inherent sweetness of the melon balances the salty nature of the cured ham. Plus, cantaloupe and cucumber, both of which are in this recipe, have high water content. That means that they contribute to your hydration efforts, which is especially important when the weather is hot. You have to replenish the water and electrolytes you lose, and this soup can aid that effort.

When it comes to toppings, there are various ingredients that you can use to enhance the already delicious flavor of the gazpacho. Herbs, lemon or lime zest, thinly sliced radishes, and finely diced chives are all excellent toppings. You can also hit the top of the gazpacho with a dash or two of cayenne pepper if you want to take it to another level. Just don’t go crazy with the spice! It’s summer after all, and we don’t want you sweating more than you already are.

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The summer heat can be quite oppressive, but at least you get to cool off with seasonal melons! If you haven’t seen an assortment of melons at your local grocery store, it’s time to spread your wings and fly to another place. Melons are freshest during summer months and they are the perfect produce items for cooling you off.

The beautiful cantaloupe offers a sweet flavor that blends easily with banana to yield a lovely sorbet that is free of added sugars. This recipe requires you to freeze both the cantaloupe and banana. In order to freeze the cantaloupe, cut it into cubes, place the cubes on a plate or baking sheet lined with parchment paper, and place it in the freezer for a few hours or overnight. The reason you do this is to avoid clumping. Once frozen, you can add the cantaloupe to sandwich bags and keep them frozen until you are ready to make the sorbet.

You will love this sorbet, especially if you are cleansing and need a refreshing, sweet and healthy dessert.

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Cantaloupe isn’t the first ingredient that most people consider when it comes time to make smoothies, but it is a great smoothie addition. Cantaloupe is rich in vitamin A, magnesium, water, vitamin C, anti-cancer properties, and it is low in calories. Oh, we forgot that it helps improve digestion, too!

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Melons are some of summer’s most cooling and refreshing fruits, and they are often the first fruits that get selected for gatherings or parties. Coming in all shapes, colors, and sizes, melons are unique, nutritious, tasty, and the most popular poolside snacks. Iced beverages can quench your thirst, but chips, dips, and other snacks lead to dry mouth and overeating. Snack on more melons this summer to excite your taste buds and keep your calorie count down.

Most melons, including cantaloupes, honeydews, and watermelons, contain up to 90% water, which is why they help to hydrate the body. While this hydration aspect is one of the benefits of eating melons, some people, diabetics included, often shy away from melons due to their high glycemic index (GI) score. Watermelon may have a GI of 72, but most people are not going to eat an entire watermelon at once. That number is based on 50 grams of carbohydrates, the amount used to measure the GI of every food. The glycemic load (GL), which determines how food affects your blood sugar over time, is worth discussing in the case of melons. The GL accounts for the quality of sugar, the quantity of carbohydrates consumed, and the other nutrients in the food. Eating one cup of watermelon, for instance, translates to a GL score of 9, which is low.

Cantaloupe

Providing 78% of your recommended daily intake of vitamin C in a one cup serving, cantaloupe is low in calories, fights inflammation, and is a great source of vitamin A. The high antioxidant content of cantaloupe makes it an excellent fruit from neutralizing free radicals, which cause oxidative stress in the body. Recent studies have also found that cantaloupe may decrease metabolic syndrome, which increases one’s risk of heart disease.

Watermelon

Watermelons are great sources of lycopene, which is a phytonutrient that has been associated with reduced hardening of the arteries. Higher blood lycopene levels can also help to reduce inflammation and blood pressure. Watermelon is rich in citrulline and arginine, two amino acids that have been known to improve protein synthesis, reduce muscle fatigue, and reduced cardiac stress in obese people, according to one study.

Honeydew

Honeydew may be the second most popular melon, settling in just behind the ever-popular watermelon. The diverse nutritional profile is responsible for its many healthy benefits. Honeydew is rich in vitamin K, magnesium, and folate, all of which are vital for maintaining healthy bones. Additionally, the vitamin C content can help support healthy skin because it works to stimulate collagen production and protect the skin against sun damage.

The Nutrients Of Melons

Lycopene

Lycopene is responsible for the red color of watermelon, and this powerful antioxidant has been known to reduce the risk of certain cancers, heart attack, and it helps to prevent cell damage. Eating 1.5 cups of fresh watermelon provides 1-13mg of lycopene.

Vitamin C

This antioxidant helps to encourage healthy cell and tissue growth in the body, but it also works to repair broken down cartilage, bones, and teeth. The average adult requires 90mg of vitamin C per day, and a one-cup serving of cantaloupe can deliver 65mg. One cup of honeydew provides 30mg, while one cup of casaba melon provides 37mg of vitamin C.

Potassium

Potassium is an essential trace mineral that works to lower blood pressure by reducing excess sodium in the body. Adults should consume 4,700mg of potassium per day, and melons are excellent sources of potassium. One cup of honeydew contains 403mg of potassium, while one cup of cantaloupe contains 473mg of potassium. You can click here to view other potassium-rich foods.

Vitamin A

Carrots and sweet potatoes receive the most attention when it comes to vitamin A, but cantaloupes should also receive praise. One cup of cantaloupe satisfies 25% of your recommended daily intake of vitamin A. Eating vitamin A-rich foods can help decrease your risk of developing weak bones, teeth, vision, and mucous membranes.

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