HouseWife has gathered some intriguing melon recipes and discovered its health benefits.
From Weeds to Elite
The melon is a gourd plant of Asian origin. In the country where it has been historically cultivated, there is even an annual official holiday dedicated to this ancient Turkmen fruit—the Day of the Melon, celebrated on the second Sunday of August. Although the warm-loving plant belongs to the cucumber genus and the gourd family, its domestication likely took place in northern India and Iran (a long time ago, even before our era).
Europeans were introduced to melons during the Crusades, when the first seeds for cultivation were brought to Europe. From the 16th century onward, this “whiskered” herbaceous annual began to be actively cultivated in the French Provence. The well-known European variety, cantaloupe, borrowed its name from the papal summer residence: in Cantaloupe, seeds were once grown as a gift for the Pope by Catholic monks from Armenia.
In addition to the popular cantaloupe variety today (which can be recognized by its orange flesh and light “cracks” on the skin), various regions traditionally cultivate their own melon varieties. Among the interesting types are wild melon or goat apple, snake melon or Armenian cucumber, cucumber melon or melon cucumber, muskmelon or casaba, honey or Mediterranean melon, mirza or torpedo. Melons come in round, oval, and elongated shapes, with flesh colors ranging from yellow, orange, cream, to green, and their skin can be solid, patterned like crackle, or even striped like a watermelon.
Health Benefits of Melon
These drought-adapted fruits are natural moisture reservoirs in conditions of scarcity. Melon flesh is composed of 90% water, making it an excellent thirst quencher. At the same time, melons have a diuretic effect, helping to reduce swelling and lower blood pressure. This fruit is rich in fiber and, when consumed in moderation (up to 500 grams per day), improves digestion. The antioxidants in melons combat free radicals and help prevent cancer.
Melon is beneficial for improving the condition of eyesight, hair, nails, and skin. Thanks to its anti-sclerotic properties, the flesh helps prevent cardiovascular diseases. Melons are useful in cases of anemia and exhaustion. This fruit acts as a stimulant (aphrodisiac). Melons contain vitamins A (carotene), B3 (niacin), B6 (pyridoxine), B8 (inositol), B9 (folic acid), C (ascorbic acid), E (tocopherol), K (phylloquinone), P (bioflavonoid rutin), and PP (nicotinic acid), as well as calcium, potassium, magnesium, sodium, phosphorus, iron, and zinc.
Regular consumption of ripe melon flesh boosts performance and resistance to infections. However, melons should not be combined with dairy products or alcohol. They are not recommended for people with low blood pressure, nursing mothers, those with gastrointestinal diseases, or diabetes. Excessive consumption of melon can lead to diarrhea, bloating, or heartburn, so it should be eaten in several portions, separately from other foods (two hours before or after a main meal).
Caloric Content of Melon
This sugar-rich product can be enjoyed not only raw, cut into pieces and peeled. Melons can also be dried, dehydrated, or canned. They are used to make compotes, melon honey, jams, and candied fruits. In a warm room, cut melon should not be stored for more than two hours. In the refrigerator, cut fruit can be safely stored for up to three days. Melons can be frozen and kept at -18° C for a year. A whole melon can be stored in the refrigerator or a dark, cool place for up to two weeks.
In 100 grams of fresh melon, there are 35 kcal, while the same amount of dried melon contains 341 kcal. Dried melon flesh is considered a high-calorie product and can contribute to rapid weight gain if consumed excessively. This is not the best choice for those looking to stay slim, but at the same time, dried fruit can be used in the diets of athletes before intense workouts. In 100 grams of dried melon, there are over 80 grams of slow carbohydrates that provide long-lasting energy for an active body.
Dried melon is an excellent product for strengthening bone tissue and rejuvenating the skin (it aids in collagen synthesis). Dried fruit helps dissolve kidney stones and eliminate them from the body. The dietary fibers in the fruit gently cleanse the intestines. Just like fresh melon, dried or dehydrated melon is beneficial for the nervous system, has a mild sedative effect, quickly calms, alleviates insomnia, and helps cope with stress.
At the same time, dried melon enhances concentration and is recommended for restoring mental activity during fatigue.
Melon Candies
The first recipe involves pieces of flesh boiled in sugar syrup and then dried. This standalone dessert can serve as a healthy alternative to jelly or candies. Melon candies taste similar to fruit pastes. To ensure the candies hold their shape, choose firm varieties of melon.
Ingredients: melon – 1.5 kg; water – 100 ml; sugar – 300 g; powdered sugar – for decoration.
To prepare the syrup, add sugar to the water and bring it to a boil. After boiling, cook for three minutes, stirring constantly to dissolve the sugar.
Wash the melon, cut it in half, and remove the seeds. Cut the flesh into pieces of any size. They should not be too small, as they will cook down and dry out.
Before obtaining dried melon, send the pieces of flesh into the sugar syrup and place it on the heat. Prepare for multiple boiling sessions. Boil for five minutes after it comes to a boil, let it cool completely, and repeat the cooking process up to ten times until the liquid has completely evaporated. The melon will ultimately absorb the sugar, as we are making candies.
The next step is drying. Place the sugared melon pieces on a baking sheet and dry them in an open oven at 100° C for several hours. The sign of readiness will be a honey color. The finished candies can be further chopped and dusted with powdered sugar. They can vary in texture: from completely dry to soft on the inside.
Canned Melon
Melon can be preserved in jars for winter, making jam, compote, pickled products, or dessert in syrup from the sweet gift of summer.
Melon in Syrup (for Winter)
For this type of preservation, use ripe fruits, but with firm flesh that will retain its shape when cut.
Ingredients: melon – 600 g; water – 400 ml; sugar – 1 cup; lemon juice – 2 tablespoons.
Add sugar to the water, bring it to a boil, and cook for five minutes, stirring to dissolve the sugar. Add lemon juice to the syrup and mix well.
Peel the melon and remove the seeds. Cut the flesh into cubes, place them in sterilized jars, and pour hot sugar syrup over them. Cover the jars with lids and sterilize for 15 minutes (this is conveniently done in an oven preheated to 150° C). Tightly screw on the lids, cool the jars of preserves, and store them in a cool place. Melon in syrup can be used for baking, desserts, and drinks.
Melon Jam
This recipe for winter preserves can even use melons with soft, tender flesh.
Ingredients: melon – 1 kg; sugar – 1 kg.
Cut the melon, peel it, and remove the seeds, then chop the flesh into 1 cm thick pieces and sprinkle with sugar. Let it sit without touching it for four hours, then place it over low heat and cook for seven minutes. Remove from heat and let it cool.
After three hours, cook it again for 7 minutes (don’t forget to stir).
Cool it again, then cook it one last time until fully ready. Turn off the heat after 15 minutes.
Distribute the hot jam into sterilized jars and seal with sterilized lids.
Pickled Melon
For pickling, choose ripe fruits with firm flesh that won’t fall apart during processing.
Ingredients: melon – 1 kg; sugar – 120 g and separately 5 cups for diluting wine vinegar; white wine vinegar – 70 ml; water – 120 ml; allspice (black, whole) – to taste; clove spice – to taste.
Peel the flesh from the skin and seeds, cutting it into 3 cm wide pieces. For a more impressive presentation, you can cut the flesh into balls using a melon baller.
Insert a clove bud and a whole black peppercorn into each piece. Place the flesh in a porcelain dish, sprinkle with sugar (120 g), and pour wine vinegar over it.
The next day, strain the vinegar, add water and sugar (the second portion – 5 cups). Boil the resulting aromatic mixture to make the marinade and pour it over the melon pieces packed in sterilized jars. Seal the jars tightly with lids, cool, and store in a cool place.