Wednesday, August 5

Cantaloupe Boats Are Delicious, Refreshing, and Fat Free

cantaloupe fruit bowl

I don't remember the first time I ate a summer cantaloupe boat, but I do know the attraction was immediate. That's surprising since it was a product of one of my mom's 1980's diets. She never did the grapefruit diet (too sour) or the cabbage soup diet (too bloating), but she did do the low-fat diet, which included rice cakes (a euphemism for styrofoam) and lots of low-cal cantaloupe.

Cantaloupe has always been a good friend of those watching their weight because it's a high water-content food. That means it helps fill you up quickly without added calories and helps you minimize bloat naturally. With high levels of vitamin C, potassium, and fiber, it's also a powerhouse of nutrition. And let's not forget that a perfectly ripe chilled cantaloupe is irresistible -- delicate, juicy, and sweet.

I don't diet. But I do love cantaloupe boats because they're healthy and refreshing on a hot summer day. And who wouldn't love that?

Summer Cantaloupe Boats
Serves 1
Print recipe only here.

These are highly versatile, so play around with ingredients you like until you find your favorite combination.

1 large ripe cantaloupe, cut in half and cleaned of seeds
1 cup non-fat vanilla yogurt
1-2 tablespoons honey
1-2 tablespoons fresh mint leaves, thinly sliced
1/2 teaspoon fresh grated ginger, optional
pinch of lime zest
1/2 cup fresh berries, such as blueberries, raspberries, and strawberries

1. In a small bowl whisk yogurt, honey, mint, ginger, and lime zest. Gently stir in berries. Pour inside of the cantaloupe half. Enjoy.

Try flavored yogurts, low-fat frozen yogurt, non-fat cottage cheese, or even sorbet.
Try other fruits such as cherries, peaches, or kiwis or dried fruits such as apricots and raisins.
Try orange or lemon zest.
Sprinkle yogurt with granola, chopped nuts, or trail mix.

You might also like these skinny dishes:

Skinny Berry Parfaits

Chili Lime Fruit Salad

Creamsicle Power Smoothie


Sarah said...

This is so healthy! Sounds yummy! ... if you want to bump up the calories, is also great with vanilla ice cream

Karine said...

It looks wonderful! Perfect for the summer :)

Peter G | Souvlaki For The Soul said...

Now this is a great idea!

Homemade Heaven said...

In South Africa we call it "spanspec", and we all love it. My best way to serve it is with Parma Ham! Sweet and salty, great combination!

ChichaJo said...

This looks just the thing on a hot day! We love cantaloupe over here :)

Anonymous said...

Delicious! I have 2 cantaloupe right now that I need to rid myself of...what a great idea.

T.W. Barritt at Culinary Types said...

I'm a ginger fanatic and I love the idea of the sharp taste contrasting the sweet fruit.

Anonymous said...

Canteloupe slices wrapped in proscuitto and grilled are absolutely divine. There are so many good melons out there too, well worth exploring- Charentais, Galia, Juan Canary, Santa Claus.... the tiny little Charentais are my favorite. Super sweet and delectable, and perfect for this method.

The Food Hunter said...

What a perfect idea for a light healthy lunch.

Amber said...

I need to try this, more importantly I would like to try to grow melons in my garden next year.

Patsyk said...

So perfect for this time of year!

Jessica said...

I love it when people use the entire fruit/vegetable to hold food! It's creative and saves you some dishwashing!

Unknown said...

Healthy and light. something I need desparately!

Sal said...

This sounds great. Seems like a simple yet very refreshing summer treat.

kellypea said...

Very nice idea -- and beautiful ; )

Hornsfan said...

Great photo - almost too pretty to eat!

Susan from Food Blogga said...

sarah-Uh, yeah! Sure it would be great with vanilla ice cream. :)

karine-It's definitely a seasonal treat.

peterg-Tastes great too!

rose-I have never heard of "spanspec," but I do love it with proscuitto. Sweet and salty are best mates.

joey-At it's so cooling and refreshing.

tastyeatsathome-Hope you try some then!

kate-Prosciutto wrapped melon is an old favorite that I grew up with.

tw-The flavors are really lovely together.

foodhunter-I like it cause it doesn't weight you down.

Amber- Grow your own? That's even better!

patsyk-It's the perfect summertime light meal.

jessica-So true! :)

marie-Then eat up!

sal-It really is remarkably refreshing.

kellypea-Oh, thank you!

hornsfan-Many thanks!

Anonymous said...

Oh, yum! I'm a fan of the cantaloupe. My family used to serve it simply, dressed only with salt and pepper. It would be a major part of a light lunch. It was so easy to fill up on it - I loved it. When melons are on sale, this is one of my favorite ways to have breakfast.

Hilary said...

I rebelled against cantaloupe for a long time because when I was growing up it was my parents' idea of dessert. I wanted ice cream - you know, a REAL dessert! Now of course, fruit is totally my idea of dessert too and I love all melons.

This is a great idea!

Lydia (The Perfect Pantry) said...

I'm a melon boat lover, but not a yogurt lover, so I tend to eat the melon boats as is, sprinkled with a bit of lime juice.

Jacque said...

Mmm, I feel healthier just reading your post. This looks delish!

Susan from Food Blogga said...

haleysuzanne-I know what you mean! They're wonderful in both sweet and savory dishes.

hilary-We always end up being like our parents in the end, don't we? ;)

lydia-Still delish!

jacque-Oh, that's sweet. Thanks!

Lori Lynn said...

Oh sure! Who wouldn't love this. So summery.

Emily said...

This is a great idea ~ I find myself inspired to make it with some blended frozen berries mixed with the accoutrements, rather than the yogurt. You may have just decided my breakfast for the morning :)

Jackie at said...

Great idea, beautiful presentation and most important, less dishes to wash :P

Manggy said...

Yeah, it would really hit the spot right about now! Just let me get rid of these butter boats, hehehe ;) Love the bounty of fruits you have inside it, I'm so jealous! (Hmm, maybe I should whip up a local version!)

Ashley said...

Yum! I love fruit and yogurt - I've seen cantaloupe filled with cottage cheese before but never yogurt - great idea :)

Nic said...

Loving your cantaloupe - wouldn't have thought about putting yoghurt in it though!