ITEM OF THE WEEK: Cantaloupe

A member of the mellon family, raw cantaloupes are 90% water, only 8% carbohydrates and less than 1% fat or protein. Meaning this sweet delicious fruit provides you with hydrating relief with a remarkably low sugar content, for those planning diabetic meals. Cantaloupe is an excellent source of vitamin A and C, but doesn’t have too much else in terms of nutritional content, so it's generally recommended you eat it alongside something else. That’s not a hard task, as cantaloupe goes with just about anything. In northern Italy, cantaloupe is served wrapped in Parma ham as a starter, and in parts of southern Asia it’s mushed into curries to soften the heat of chilli spices. Being that it’s summertime we figured a summer salad was the perfect stage for this mellon!


Summer melon salad



  • 1/2 cantaloupe cut into small cubes/pieces

  • 1 thinly sliced cucumber

  • Handful of (cherry/grape) tomatoes, thinly sliced

  • 1 red onion, thinly sliced

  • 1 Tbsp oil

  • 2 tsp apple cider vinegar

  • Pinch salt + pepper

  • 3 Tbsp (45 ml) lime juice

  • 1 Tbsp (15 ml) sugar/maple syrup or honey



  1. Add cantaloupe, cucumber, tomato, and onion to a small mixing bowl and top with oil, apple cider vinegar, and salt and pepper. Toss to combine, then taste and adjust flavor as needed, adding more vinegar for acidity, or salt and pepper for flavor balance. Set in the refrigerator to chill.

  2. Add the lime juice, syrup/honey, salt and 1 tablespoon of oil to a small mixing bowl and whisk together. Adding more lime juice for brightness/acidity, syrup/honey for sweetness, or salt for flavor balance.

  3. Drizzle the lime juice mix over the cantaloupe salad and gently toss to combine.

  4. To jazz your salad up at serving time, add a sprig of mint if you have some!

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