Cantaloupes are the most popular melon the United States, mainly due to its sweet flavor.

The cantaloupe is grown in California, Arizona, and Texas, as well as in Canada and Mexico. The cantaloupe we know today was originally known as the muskmelon and is native to Iran, India and Africa.

Cantaloupe makes a creamy base for a green smoothie and adds a wonderful, delicate melon flavor. You can use honeydew melons interchangeably in these recipes as well.

Cantaloupe Nutrition and Health Benefits

Cantaloupes are a rich source of vitamin A (as beta-carotene) and vitamin C. They also contain good levels of B vitamins and vitamin K.

They are great sources of copper and potassium and also provide magnesium, iron, phosphorus, zinc and manganese.

Cantaloupes are antioxidant rich and may help fight infection and protect against damage from free radicals.

Cantaloupe Melon Smoothie Recipes

Cantaloupes are water-rich so you will want to use less liquid in smoothie recipes that use this melon. If your blender allows, blend it without adding any water at all. Otherwise, add no more than 1/4 cup.

As for greens, I always recommend adding them to smoothies. For melons, delicately flavored greens like fresh baby spinach work best. Very bitter greens like dandelion and kale might interfere with the melon flavor.

You can lessen the sweetness of these smoothies by adding a stalk or two of celery.

Cantaloupe Strawberry Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic strawberries
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

Calories: 198 | Fat: 1g (grams) | Protein: 6g | Carbs: 46g | Calcium: 12% | Vitamin A: 832% | Vitamin C: 335%

Cantaloupe Mixed Berry
– 1/2 medium/large cantaloupe, rind removed
– 1/2 – 1 cup organic raspberries, blueberries or blackberries.*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use frozen berries too. Nutrition info is for 1 cup raspberries.

Calories: 216 | Fat: 1g (grams) | Protein: 6g | Carbs: 50g | Calcium: 13% | Vitamin A: 833% | Vitamin C: 265%

Cantaloupe Grape Smoothie
– 1/2 medium/large cantaloupe, rind removed
– 1 cup organic red seedless grapes
– 2 cups fresh organic baby spinach (or other leafy green)
– Do not add water to this recipe.

Calories: 256 | Fat: 1g (grams) | Protein: 6g | Carbs: 62g | Calcium: 11% | Vitamin A: 835% | Vitamin C: 243%

Cantaloupe Apple (or Pear)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic apple with skin, cored*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use pear instead of apple.

Calories: 268 | Fat: 1g (grams) | Protein: 5g | Carbs: 66g | Calcium: 11% | Vitamin A: 836% | Vitamin C: 235%

Cantaloupe Peach (or Nectarine)
– 1/2 medium/large cantaloupe, rind removed
– 1 organic peach, pitted*
– 2 cups fresh organic baby spinach (or other leafy green)
– 1/4 cup filtered water if needed

* You can use nectarine instead of peach.

Calories: 210 | Fat: 1g (grams) | Protein: 6g | Carbs: 49g | Calcium: 11% | Vitamin A: 852% | Vitamin C: 235%

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What About Food Combining? Aren’t Melons Supposed To Be Eaten By Themselves?

You might have heard about so-called food combining rules that dictate that melons should be eaten alone, and not mixed with other foods. The reasoning is that because melons digest so quickly, mixing them with other foods (including other fruits) will cause digestion problems.

The truth is that your body is able to digest different foods together in the same meal. There is no physiological mechanism that separates foods into categories within your body. The food combining hypothesis has been thoroughly debunked by modern science.

So don’t worry about mixing melons with other fruits and greens in smoothies.

How To Select Cantaloupe

Purchase cantaloupes that give slightly to pressure when you press on the rind. They should have a yellowish tint and give off a melon aroma. Avoid melons that still have a stem attached as they may not be mature. Cantaloupes can be ripened at home by leaving on a counter at room temperature for two to four days.

Even though you do not eat the rind, thoroughly washing melons before cutting into them is a good idea to reduce possible exposure to bacteria that can collect on the rind. This is a good practice to use on all fruits that you typically peel before eating.

Cantaloupes grown in America are in peak season between June and September, but can be purchased until December.

Cantaloupes rank 33 out of 100 for potential pesticide residue according to research conducted by the Environmental Working Group. It can be difficult to find organic melons in the store, so if you can’t find organic, I wouldn’t worry too much about purchasing conventional melons as long as you buy other things organic.

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About Tracy
Tracy Russell is the creator of the Green Smoothie Weight Loss Program, the 30-Day Whole Foods Challenge and founder of Incredible Smoothies. She is passionate about helping people improve their health with green smoothies and a whole foods lifestyle.


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