Monash University recommends ¾ cup servings (120 g) of cantaloupe/rockmelon. Cut the melon into small pieces to measure. (This amount was increased from ½ cup/90 g a while ago after they re-tested it).
Cucumis melo; also called muskmelon. For many of us, when we think “melon” we immediately think of this juicy orange fleshed variety. They are easy to find in supermarkets and they are fabulous eaten on their own, frozen and blended into drinks or wrapped with prosciutto for antipasti. The rind has a distinct, textured netting, which can help you assess ripeness (see below).
How to Buy
Choose fruit that is heavy for its size; this means there will be a maximum amount of the delicious flesh. The stem end should have no stem attached, as a stem would indicate that the fruit was harvested way before it was ripe, and there should be no mold or soft, moist areas where it was separated from the vine. Sniff the blossom end (opposite the stem end); there should be a faint sweetness and this end should also yield to light pressure. The netting – the gray/beige textured skin – should be prominent and defined. The skin beneath will be gold in color when ripe. Green skin would indicate lack of ripeness.
If your cantaloupe is not as ripe as you would like, allow it to ripen at room temperature for a couple of days. The image below shows the green skin.
Below you can see the gold color of a ripening melon.
How to Prep & Use
They are excellent to be eaten as is – just watch your amounts. Monash gives the Green Light to servings of ¾ cup (120 g) or less and suggests being mindful of the fructan content in portions greater than 1 cup (150 g).
You can cut in half, scoop out the seeds and then cut wedges to be eaten out of hand. Or, use a sharp paring knife to separate the flesh from the rind and cube for fruit salad or freeze fo smoothies. If you have a melon baller, you can make pretty round balls.
How to Store
Whole ripe melon can be refrigerated for up to 5 days, while cut pieces will last about 2 days in an airtight container.
There are many varieties. One of the most famous is the French Charentais, which is known for its ultra juiciness and sweetness.
How To Use
Cantaloupe is fantastic as is, but we also have some recipes for you:
- Cantaloupe Lime Popsicles
- Low FODMAP Cantaloupe, Cucumber and Burrata Salad with Basil & Mint
- Grilled Halloumi & Melon Salad