Cantaloupe Boats Are Delicious, Refreshing, and Fat Free

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.

Variations:
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

Wild Arugula, Cantaloupe, and Watermelon Salad with Prosciutto and Blue Cheese

My mom has been pairing prosciutto with cantaloupe and melons from the time when cordless phones were first introduced (you had to pull out the long telescope antenna, and could hear yourself on your radio if you stood too close).

Lately, it seems everyone is touting melons and savory cured meats as the greatest thing since the iPhone 3G. But this combo is still old skool at our house. You really can't go wrong -- melon's inherent sweetness is always deliciously magnified by the salty, savory prosciutto, no matter how much technology has changed.

This simply chic salad is a send-up to my mom's appetizer: spicy wild arugula is paired with the season's juiciest cantaloupe and watermelon for a refreshingly tangy salad that pairs beautifully with grilled fish, meat, or pasta dishes. This salad isn't part of my Super Satisfying Salads Series though. Despite its alluring flavors, I could not classify prosciutto and blue cheese as health foods. But, boy, are they worth an extra 20 minutes on the elliptical.

Wild Arugula, Cantaloupe, and Watermelon Salad with Prosciutto and Blue Cheese
Makes 4 servings
Print recipe only here.

Dressing:
1 tablespoon extra virgin olive oil
2 tablespoons white balsamic vinegar
1 teaspoon lemon juice
1 tablespoon fresh basil or parsley, finely chopped
salt and freshly ground black pepper, to taste

Salad:
8 cups wild arugula**
1/2 cup watermelon balls
1/2 cup cantaloupe balls
2 ounces thinly sliced prosciutto
2 tablespoons crumbled blue cheese
2 tablespoons toasted pine nuts

To make the dressing, whisk all of the ingredients in a small bowl and set aside.

To prepare the salad, place arugula, watermelon, and cantaloupe in a large bowl; coat with dressing and toss gently. Divide the salad among 4 plates. Top with prosciutto slices, crumbled blue cheese and toasted pine nuts. Garnish with additional basil or parsley, if desired.

**Wild arugula is a slightly darker shade of green than regular arugula, has delicate fluted leaves, and packs a more intense peppery flavor. Once only available at farmers' markets and specialty organic markets, it is now showing up at many supermarkets, including Trader Joe's. TJ's carries both organic and conventional wild arugula for just over $2.00 for a 7-ounce bag.

You might also like:

Watermelon and Green Olive Salad





Wild Rocket (Wild Arugula) Pasta





Looking for more savory watermelon recipes? Check out my latest piece, Watermelon Confidential, Dessert And So Much More, on NPR's Kitchen Window.

And check out Allen's week's worth of wonderful watermelon recipes over at Eating Out Loud.

On a separate but important note, most of you know that Sher of What Did You Eat? died unexpectedly of a heart attack recently. In her memory, Lia of Swirling Notions is hosting an online fundraiser in conjunction with WomenHeart, the National Coalition for Women with Heart Disease. To learn more, please see Lia's announcement.