PT Recipe: Mouthwatering Melon

Melon is packed with amino acids, antioxidants, lycopene and beta-carotene—and it tastes great too.

By Stephanie Guzowski, published on July 01, 2007 - last reviewed on April 24, 2009

A favorite picnic-bench thirst quencher is making fans at the lab bench, too. According to a study in Nutrition, watermelon is an excellent source of the amino acid citrulline, which helps the body heal wounds, lower blood pressure, and protect against stroke. The fruit is also loaded with antioxidants like vitamin C and vitamin A, and it contains more lycopene, which reduces the risk of heart disease and cancer, than any other fruit or vegetable—including tomatoes. But don't store it in the fridge: Two studies show keeping the melon at room temperature significantly increases lycopene and beta-carotene levels.

The Scoop on Melon

One cup of watermelon provides:

Nutrient: vitamin C

Amount: 14.6 mg

% Daily Recommended Intake: 24%

Nutrient: vitamin A

Amount: 556 IU

% Daily Recommended Intake: 11%

Nutrient: vitamin B-6 (pyridoxine)

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Amount: 0.22 mg

% Daily Recommended Intake: 11%

Nutrient: vitamin B-1 (thyamin)

Amount: 0.12 mg

% Daily Recommended Intake: 8%

Nutrient: Potassium

Amount: 176 mg

% Daily Recommended Intake: 5%

Three Melon Salad With Serrano-Mint Syrup

Add some heat to a refreshing classic by soaking melon in a honey-lemon syrup with serrano pepper.

8 Servings
Prep Time: 45 minutes (Note: Prepare 2 hours ahead.)

Ingredients

⅓ cup sugar
⅓ cup water
¼ cup fresh lemon juice
3 tbsp. honey
½ tsp. finely minced serrano pepper (discard seeds)
¼ cup chopped fresh mint
1 tbsp. grated lemon rind
4 cups watermelon balls
4 cups cantaloupe balls
4 cups honeydew balls
1 cup blueberries

Directions

Combine sugar, water, lemon juice, honey, and serrano pepper in a small saucepan. Boil 3 minutes or until mixture becomes syrupy. Remove from heat. Add mint and lemon rind. Let sit for 30 minutes. Strain into a bowl through a sieve. Combine melons and berries in a separate bowl. Coat with syrup. Refrigerate for 2 hours, mixing occasionally.