Melons come in many varieties and in different sizes. Fresh slices, fruit salad, juicing, savoury combinations with lean ham, prawns, smoked chicken, roast duck or prosciutto.
Varieties include: Rock melon (Canteloupe): has netted beige coloured skin and peach coloured flesh with a musky aroma and flavour.
Selection: All melons should be heavy and firm for their size. Avoid damaged or soft melons. Rock melon (Canteloupe) has a porous skin allowing the exotic smell to come through when ripe. Ripe rock melon (Canteloupe) and honeydews will yield to gentle pressure at the flower end.
Storage: Under refrigeration and when cut cover with plastic film.
Preparation: All melons should be served chilled. Remove skin and seeds with a sharp knife.
Serving suggestion: Slices of barbecued or roast duck, honeydew melon cubes, pistachios and rocket leaves tossed in an Asian style chilli dressing.
Try these recipes that use rockmelon:
Rockmelon is a good source of vitamins A and C. One cup of rockmelon provides one serve of fruit. Serving size: 1 cup, 169g
Energy
202.8 kJ
120.0 kJ
Protein
1.0 g
0.6 g
Fat -saturated
0.2 g 0.0 g
0.1 g 0.0 g
Carbohydrate -sugars
9.6 g 9.6 g
5.7 g 5.7 g
Fibre
2.0 g
1.2 g
Sodium
28.7 mg
17.0 mg
Vitamin A
240.0 ug (26% RDI*)
142.0 ug
Vitamin C
69.3 mg (154% RDI)
41.0 mg
Rockmelon canteloupe, raw
*Recommended Dietary Intake
Fat free
Contains fibre
Very low salt
Good source of vitamin A
Good source of vitamin C