Cantouloupe and Watermelon Smoothie
When you’re craving something sweet, make tracks to the melon aisle, where you’ll find many varieties including watermelon, cantaloupe, muskmelon, honeydew, casaba, crenshaw, Persian, and pepino.
While all of these are bursting with healthy nutrients, the most common types contain some unique properties:
Cantaloupe: This succulent melon give s you a double-whammy: Cantaloupe is an excellent source of both vitamins C and A.
Vitamin A supports good eye health, because it helps prevent macular degeneration and improves night vision, according to the American Diabetes Association.
Look for cantaloupes that have well-defined netting, feel heavy, and have a strong odor. One serving is 1 cup cubed.
Watermelon: Like tomatoes, watermelon is a good source of the antioxidant lycopene, which may help protect against some cancers and cell damage associated with heart disease.
Certified fresh watermelon for its Heart-Check program as being low in saturated fat and cholesterol.
When selecting watermelon, look for ones without bruises or dents. Store whole melons at room temperature for up to 10 days. One serving is 1-1/4 cups cubed.
Honeydew: A 1-cup serving of honeydew contains 51 percent of the daily value for vitamin C, and like other melons, it gives you a sense of fullness without a lot of calories.
Select melons that feel heavy, have a slight fragrant scent, and don’t have bruises or soft spots
1½ cups seeded, cut-up watermelon
1 cup cut-up cantaloupe
½ cup plain low-fat yogurt
¼ cup orange juice
Small wedges cantaloupe and/or watermelon (optional)
Prep 20 minutes Ready In 20 minutes
Place the 1½ cups watermelon in a blender. Divide watermelon puree between two 12-ounce glasses and set aside. Rinse out blender. In blender, combine the 1 cup cantaloupe, the yogurt, and orange juice. Slowly pour into glasses on top of watermelon puree. If desired, garnish with small wedges cantaloupe and/or watermelon.
Serving size: 1½ cups
Per serving: 114 calories; 1 g fat(1 g sat); 1 g fiber; 23 g carbohydrates; 5 g protein; 36 mcg folate; 4 mg cholesterol; 20 g sugars; 3,447 IU vitamin A; 55 mg vitamin C; 131 mg calcium; 1 mg iron; 57 mg sodium; 547 mg potassium
Nutrition Bonus: Vitamin C (92% daily value), Vitamin A (69% dv)
Carbohydrate Servings: 1½
Exchanges: ½ Milk, 1 Fruit