SUPERFOODS: MELONS
Portion Size: 2 Cups
Melon and Feta Salad
Cool melon tossed with feta cheese, lettuce and mint
Yield: 4 Servings
2 cup
1/4 cup
1 cup
2 cup
2 cup
1/4 cup
3-1/2 tbsp
1/4 cup
1/4 tsp
1/4 tsp
Honeydew Melon, 1" Cubed
Feta Cheese, Crumbled
Cherry Tomatoes, Fresh, Halved
Frisee Lettuce (Curly Endive)
Spring Mix Lettuce
Mint, Chopped
Extra Virgin Olive Oil
White Balsamic Vinegar
Kosher Salt
Ground Black Pepper
Mix all ingredients together in a bowl and toss well to combine. To make ahead, mix diced melon, tomatoes, cheese
and mint in a bowl and keep cold. Just before serving, toss with lettuce and season with oil, vinegar, salt and freshly
ground black pepper.
Chef’s Notes: Simple salad with a nice balance of sweetness from the melons and salty from the cheese. Select a
well-ripened melon.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
179.4
2.9
11.6
14.2
261.1
3.1
2.4
SUPERFOODS: MELONS
Portion Size: 2 Cups
Melon and Feta Salad
Cool melon tossed with feta cheese, lettuce and mint
Yield: 4 Servings
2 cup
1/4 cup
1 cup
2 cup
2 cup
1/4 cup
3-1/2 tbsp
1/4 cup
1/4 tsp
1/4 tsp
Honeydew Melon, 1" Cubed
Feta Cheese, Crumbled
Cherry Tomatoes, Fresh, Halved
Frisee Lettuce (Curly Endive)
Spring Mix Lettuce
Mint, Chopped
Extra Virgin Olive Oil
White Balsamic Vinegar
Kosher Salt
Ground Black Pepper
Mix all ingredients together in a bowl and toss well to combine. To make ahead, mix diced melon, tomatoes, cheese
and mint in a bowl and keep cold. Just before serving, toss with lettuce and season with oil, vinegar, salt and freshly
ground black pepper.
Chef’s Notes: Simple salad with a nice balance of sweetness from the melons and salty from the cheese. Select a
well-ripened melon.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
179.4
2.9
11.6
14.2
261.1
3.1
2.4
SUPERFOODS: MELONS
Portion Size: 2 Cups
Melon and Serrano Ham Salad with Almonds
Cool melon tossed with Serrano ham and feta cheese
Yield: 4 Servings
2 cup
1 cup
1/4 cup
1 qt
2 oz
3-1/2 tbsp
1/4 cup
1/4 tsp
1/4 tsp
1/4 cup
1/4 cup
Honeydew Melon, 1" Cubed
Cherry Tomatoes, Halved
Mint, Chopped
Arugula Lettuce Leaf
Serrano Ham
Extra Virgin Olive Oil
White Balsamic Vinegar
Kosher Salt
Ground Black Pepper
Almonds, Blanched, Slivered
Feta Cheese Crumbled
Mix diced melon, tomatoes and mint in a bowl and keep cold. Shred thinly sliced ham into a bowl and ensure the ham
does not clump together. Add the arugula just prior to service. Just before serving, toss salad with oil, vinegar, salt
and freshly ground black pepper. Serve garnished with feta cheese and toasted slivered almonds.
Chef’s Notes: Use assorted melons such as honeydew, cantaloupe, watermelon, Crenshaw, etc.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
246.1
7.1
12.3
19.6
456.4
4
2.5
SUPERFOODS: MELONS
Portion Size: 2 Cups
Melon and Serrano Ham Salad with Almonds
Cool melon tossed with Serrano ham and feta cheese
Yield: 4 Servings
2 cup
1 cup
1/4 cup
1 qt
2 oz
3-1/2 tbsp
1/4 cup
1/4 tsp
1/4 tsp
1/4 cup
1/4 cup
Honeydew Melon, 1" Cubed
Cherry Tomatoes, Halved
Mint, Chopped
Arugula Lettuce Leaf
Serrano Ham
Extra Virgin Olive Oil
White Balsamic Vinegar
Kosher Salt
Ground Black Pepper
Almonds, Blanched, Slivered
Feta Cheese Crumbled
Mix diced melon, tomatoes and mint in a bowl and keep cold. Shred thinly sliced ham into a bowl and ensure the ham
does not clump together. Add the arugula just prior to service. Just before serving, toss salad with oil, vinegar, salt
and freshly ground black pepper. Serve garnished with feta cheese and toasted slivered almonds.
Chef’s Notes: Use assorted melons such as honeydew, cantaloupe, watermelon, Crenshaw, etc.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
246.1
7.1
12.3
19.6
456.4
4
2.5
SUPERFOODS: MELONS
Portion Size: 1 1/2 Cups or 12 fl. Oz
Strawberry Melon Agua Fresca
Pureed Strawberries and Watermelon
Yield: 5 Servings
1 ¾ cup
2 ½ cup
¼ cup
1 qt, 1 cup
Strawberries, Capped, Sliced
Watermelon, Peeled, Cubed 1”
Fresh Mint, Chopped
Water
Place strawberries and watermelon into a
blender and puree until very smooth. Add the
mint and blend until chopped. Combine with
water. Serve chilled or over ice.
Chef’s Notes: Other berries can be
substituted. Fresh basil can also be a
blending herb for this drink.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
43.4
1
10.6
0.3
9.8
0
1.8
SUPERFOODS: MELONS
Portion Size: 1 1/2 Cups or 12 fl. Oz
Strawberry Melon Agua Fresca
Pureed Strawberries and Watermelon
Yield: 5 Servings
1 ¾ cup
2 ½ cup
¼ cup
1 qt, 1 cup
Strawberries, Capped, Sliced
Watermelon, Peeled, Cubed 1”
Fresh Mint, Chopped
Water
Place strawberries and watermelon
into a blender and puree until very
smooth. Add the mint and blend until
chopped. Combine with water. Serve
chilled or over ice.
Chef’s Notes: Other berries can be
substituted. Fresh basil can also be a
blending herb for this drink.
Calories (kcal)
Protein (g)
Carbohydrate (g)
Total Fat (g)
Sodium (mg)
Sat Fat (g)
Dietary Fiber (g)
43.4
1
10.6
0.3
9.8
0
1.8
SUPERFOODS: MELONS
Portion Size: 2 Cups
Watermelon Feta Pasta Salad
Pasta salad with cilantro lime dressing with pumpkin seeds
Yield: 6 Servings
Dressing
1 tbsp
3/4 cup
1 each
2-2/3 tbsp
1/2 tsp
1/8 tsp
1 tsp
2-2/3 tbsp
1/2 cup
1/4 cup
Salad
Shallots, peeled, chopped
Cilantro, fresh, chopped
Garlic cloves
Pumpkin seeds, Toasted
Kosher Salt
Black Pepper, ground
Brown Sugar
Rice Wine Vinegar, Unseasoned
Olive Oil
Fresh Lime Juice
4-1/2 cup
3/4 cup
4-1/2 cup
6 tbsp
3/4 cup
1-1/2 cup
3/4 cup
4-1/2 cup
1/2 tsp
1/2 tsp
Cooked Bowtie Pasta
Pumpkin Seeds, Toasted
Watermelon, Cubed, 1"
Feta Cheese, Crumbled
Radish Slices
Carrots, Sliced
Green Onions, Sliced
Spring Mix
Kosher Salt
Ground Black Pepper
Place all dressing ingredients into a blender and process until smooth. Cook pasta according to package directions.
Place all salad ingredients into a bowl and toss with dressing.
Chef’s Notes: Toast pumpkin seeds in a preheated 350F oven for 5-10 minutes or toast in a dry skillet over medium
heat, stirring constantly. Seeds will start to pop and be fragrant when ready.
Calories (kcal)
Protein (g)
574.7
Carbohydrate (g)
21.3
Total Fat (g)
52
34.4
Sodium (mg)
489.3
Sat Fat (g)
6.3
Dietary Fiber (g)
7.9
SUPERFOODS: MELONS
Portion Size: 2 Cups
Watermelon Feta Pasta Salad
Pasta salad with cilantro lime dressing with pumpkin seeds
Yield: 6 Servings
Salad
Dressing
1 tbsp
3/4 cup
1 each
2-2/3 tbsp
1/2 tsp
1/8 tsp
1 tsp
2-2/3 tbsp
1/2 cup
1/4 cup
Shallots, peeled, chopped
Cilantro, fresh, chopped
Garlic cloves
Pumpkin seeds, Toasted
Kosher Salt
Black Pepper, ground
Brown Sugar
Rice Wine Vinegar, Unseasoned
Olive Oil
Fresh Lime Juice
4-1/2 cup
3/4 cup
4-1/2 cup
6 tbsp
3/4 cup
1-1/2 cup
3/4 cup
4-1/2 cup
1/2 tsp
1/2 tsp
Cooked Bowtie Pasta
Pumpkin Seeds, Toasted
Watermelon, Cubed, 1"
Feta Cheese, Crumbled
Radish Slices
Carrots, Sliced
Green Onions, Sliced
Spring Mix
Kosher Salt
Ground Black Pepper
Place all dressing ingredients into a blender and process until smooth. Cook pasta according to package directions.
Place all salad ingredients into a bowl and toss with dressing.
Chef’s Notes: Toast pumpkin seeds in a preheated 350F oven for 5-10 minutes or toast in a dry skillet over medium
heat, stirring constantly. Seeds will start to pop and be fragrant when ready.
Calories (kcal)
574.7
Protein (g)
21.3
Carbohydrate (g)
52
Total Fat (g)
34.4
Sodium (mg)
489.3
Sat Fat (g)
6.3
Dietary Fiber (g)
7.9