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
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.
Susan Russo is a free lance food writer in San Diego, California. She publishes stories, recipes, and photos on her cooking blog, <Food Blogga and is a regular contributor to NPR’s <Kitchen Window. She is also the author of Recipes Every Man Should Know
