Melon steeped in minty lemonade. Vegan, gluten free, fat free…guilt free!!

Beat the heat during the dog days of summer with this simple, refreshing  and guilt free dessert. Watermelon, cantaloupe and honey-dew melon are steeped in a mint flavored lemonade sweetened with all natural honey.

Figure 1: Melon balls steeped in lemonade

Melon balls steeped in lemonade. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Servings: Makes 4, 1 cup servings

Ingredients:

2 cups watermelon balls ( use a melon baller to scoop out the balls)

1 cup  honey-dew melon balls

1 cup cantaloupe balls

Juice of 1/3 of a fresh lemon

10-11 fresh mint leaves

8- 9 oz of water

1 tbsp honey

Method:

  1. In the jar of an electric blender, blend mint leaves, freshly squeezed lemon juice and water on high speed.
  2. Strain liquid using a tea strainer.
  3. Add honey to the strained liquid, stir thoroughly and set aside.
  4. Divide melon balls and mint flavored lemonade equally among 4 small bowls or dessert glasses.
  5. Allow melons to chill for several hours (2-4), steeped in the lemonade.
  6. Serve chilled, garnished with mint.
Figure 2: Watermelon and cantaloupe balls in minty lemonade

Watermelon and cantaloupe balls in minty lemonade. © Copyright 2015 Sangeeta Pradhan, RD, LDN, CDE

Chef’s tip: Melons have to be very ripe but somewhat firm, so that they can be easily scooped to produce smooth, well-rounded balls. Any variety of melon may be used.

RD tip: Melons have a high water content. Thus, in addition to pleasing the palate, these juicy, luscious fruits can stave off dehydration making them the perfect dessert ( or snack) on sultry, summer days . Cantaloupes and watermelons are rich in both Vitamin A as well as Vitamin C. Cantaloupes and honey-dew melons are also excellent sources of potassium.

Nutrient analysis source:myfitnesspal.com. Myfitnesspal.com is an independent web site that is not in any way affiliated with this blog.

Nutrient analysis source: myfitnesspal.com. Myfitnesspal.com is an independent web site that is not in any way affiliated with this blog.

Diabetic exchanges: 1 carbohydrate serving, 0 protein and 0 fat servings.

Recipe adapted  from Diabetic living, Summer 2015 edition. Diabeticliving.com

Disclaimer: This blog is for informational purposes only and should not be construed as medical advice. Please consult your doctor or registered dietitian for recommendations tailored for your unique needs.

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About Sangeeta Pradhan RD, CDE

Hi there! Welcome to my blog! If you are confused with all the conflicting messages you get bombarded with every day on carbs, fats, proteins, gluten and anything you can think of related to nutrition, look no further! The purpose of my blog is to cut through all this clutter, utilizing scientific, evidence based guidelines to help you, the consumer, navigate the complex, dietary landscape, and thus empower you to make informed decisions.
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