7 Healthy Cantaloupe Recipes: Sherbet & Salad for Sweetest Summer!

Many melons originated in the Middle East and gradually spread its popularity across Europe. Ancient Egyptians and Romans enjoyed cantaloupes or muskmelons. Melon seeds were transported to the United States by Columbus and eventually cultivated by Spanish explorers in California.

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The cantaloupe is native to India and Guinea and has been cultivated for more than 2,000 years. In Europe, it was first grown from seed transported from its native habitat. The cantaloupe is available from late May through September but is most abundant in June and July.

Cantaloupe is also called cantaloup, mushmelon, muskmelon, rockmelon, or spanspek. This familiar fruit with orange flesh and khaki netted colored skin provides the most beta-carotene in the entire melon family.  

Melon gives us an excellent supply of distilled water that contains the finest mineral elements possible. Consider the melon for rejuvenation and alkalinizing the body. Melons also are excellent for aiding elimination. 

Cantaloupes are a source of polyphenol antioxidants, chemicals that were thought to provide certain health benefits to the cardiovascular system and immune system by regulating the formation of nitric oxide, a key chemical in promoting health of the endothelium and prevention of heart attacks. Cantaloupes also are an excellent source of vitamin C.

Select melons by the color and firmness of their rind, and by fragrance. The cantaloupe may have a coarse netting over its surface, or it may be of fine texture, depending again upon variety. Choose cantaloupe for their sweet fragrance.

Source: www.wikipedia.org, www.fruitsandveggiesmatter.gov, www.health-care-clinic.org

Image by Maggie Smith / FreeDigitalPhotos.net

Cantaloupe Sherbet


1 medium ripe cantaloupe

1 (14 ounce) can fat-free sweetened condensed milk

2 tablespoons honey

Prep Time: 15 mins

Total Time: 12 hrs


1. Cut the cantaloupe in half, scoop out and discard seeds.

2. Peel and slice the melon; cut into large pieces.

3. Place in a blender container along with milk and honey.

4. Cover and blend until smooth.

5. Pour into a freezer-proof container and freeze overnight or until firm.

6. Or my method, pour into ice-cream freezer and freeze according to manufactuers recommendations.

7. My ice-cream maker takes about 30 minutes; however the cooking time given reflects freezing overnight.

Servings: 9

Peppery Cantaloupe Cubes


1/2 ripe cantaloupe, peeled and cut into 1 inch cubes

fresh ground black pepper

Prep Time: 10 mins


1. Divide cantaloupe cubes into 4 dessert bowls.

2. Using pepper mill, grind freshly ground black pepper over cantaloupe to taste.


Be sure to use freshly ground black pepper- I’m not sure if regular pepper would have the same effect.

A very ripe cantaloupe, the sweeter the better, works best.

Servings: 4

Chilled Cantaloupe Soup


1 medium cantaloupe, peeled, seeded and cubed

2 cups orange juice

1 tablespoon lime juice

1/2 teaspoon ground cinnamon

fresh mint, chopped

Prep Time: 15 mins


1. In blender or food processor blend together melon and juice until smooth.

2. Place in large bowl and stir in lime juice and cinnamon.

3. Cover and chill for at least 1 hour.

4. Sprinkle with mint to garnish and serve.

Servings: 6

Cantaloupe Smoothie


1/2 cup orange juice

1/2 cup peeled seeded and cubed cantaloupe


1/2 cup ice

Prep Time: 5 mins


1. Place the juice, fruit and honey in a blender.

2. Blend on high speed for 30 seconds.

3. Add ice and blend until smooth.

Servings: 1

Honeyed Cantaloupe With Blueberries


1 tablespoon fresh lemon juice  (1 lemon)

2 tablespoons honey

1 pinch ground cinnamon

1 cup fresh blueberries

3 cups cantaloupe, cubes

Prep Time: 15 mins


1. Squeeze 1 tablespoon lemon juice into a medium bowl.

2. Add the honey and cinnamon and whisk until blended.

3. Pick over the blueberries, rinse, and drain well.

4. Add the blueberries and cantaloupe to the lemon honey and toss gently to coat.

Servings: 4

Gee-Gee’s Chicken Salad with Cantaloupe



1/2 cup mayonnaise

1/4 cup sour cream

1 tablespoon fresh lemon juice

1 1/2 teaspoons lemon zest

1 1/2 teaspoons white sugar

1/2 teaspoon ground ginger

1/4 teaspoon salt


2 cups cubed cooked chicken

1 1/2 cups fresh blueberries

1 cup sliced celery

1 cup seedless green grapes, halved

1/2 cup sliced almonds

3 cantaloupes, halved and seeded

Prep Time: 30 mins

Total Time: 1 hr 30 mins


1. Make the dressing by whisking the mayonnaise, sour cream, lemon juice, lemon zest, sugar, ginger, and salt in a mixing bowl. Add the chicken, blueberries, celery, grapes, and almonds; stir gently until evenly mixed. Cover the bowl and refrigerate for 1 hour.

2. Spoon into cantaloupe halves to serve.

Servings: 6

Spinach Cantaloupe Salad with Mint


4 cups fresh spinach leaves

1 cup sliced cantaloupe

1 cup sliced avocado

1/2 cup diced red bell pepper

2 tablespoons chopped fresh mint leaves

1 tablespoon mint apple jelly

1 1/2 teaspoons white wine vinegar

3 tablespoons vegetable oil

1 clove garlic, minced

Prep Time: 15 mins


1. Divide spinach between 2 serving plates. Arrange half of the cantaloupe and half of the avocado in a circular pattern over the spinach on each plate. Sprinkle with diced red pepper and fresh mint.

2. Mix together the mint jelly, white wine vinegar, oil and garlic. Drizzle over the salads. Serve.

Servings: 2

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