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Honeydew Melon

SCIENTIFIC NAME

Cucumis melo

CLASSIFICATION

Fruit

SEASON

January, February, March, April, August, September, October, December

About

Fragrant and deeply sweet, with a honey like aroma, the Honeydew has a distinctive pale green flesh and smooth outer white skin. Much sweeter and softer than a Rockmelon, the Honeydew is an excellent source of Vitamin C and energy due to its high natural sugar content. Available all year round, peaking in Summer, this fruit is easy to prepare and a refreshing sweet treat on a hot day.

Fragrant and deeply sweet with pale green flesh and a soft pear like texture, the Honeydew is available all year round predominately from the months of May through to March.

Tips and Hints
Honeydews are most commonly green in colour but yellow types are available.

Many grocers display and sell cut Honeydew melons as well as intact whole melons.
It is very difficult to accurately determine if a Honeydew melon is ripe. When choosing a whole melon look for a very pale green skin, a sweet aroma and a slight softening of the skin at the blossom end of the fruit. (Yellow types are a deep yellow colour when ripe, and often very aromatic.)

Fruit kept at room temperature are best eaten within a day or two. Whole Honeydew melons kept at room temperature may ripen and develop a little more flavor but are best consumed as soon as possible. The best storage temperature for Honeydew is around 7-10 degrees C.
Cut surfaces of fruit are best covered with cling wrap to prevent them drying out or deteriorating.

Tips and Hints
Avoid soft stem ends as this indicates fruit is immature and will not ripen.

Honeydew melons grow in contact with soil therefore small amounts of soil can remain on the outside of the skin where it touches the ground. If soil is present, brush off before washing the rind under clean running water.

Cut melon in half and scoop seeds from cavity in the centre of the fruit with a knife or spoon. From here you can slice further, cube or juice. Alternatively you can use a melon scoop to create small tiny mouth size balls.

Tips and Hints
Fantastic in a salad, try fresh Honeydew with a peppery leaf like rocket.

Honeydew melons are low in saturated fat and sodium, and very low in cholesterol. They are an excellent source of vitamin C (supports collagen and the immune system) and potassium. They are also a good source of dietary fibre, Niacin, Vitamin B6 and folate. The Honeydew contains more sugar than a rockmelon but less than watermelon.

Honeydew
Nutrient Value per 100 g
Proximates
Energy, including dietary fibre 149 kJ
Moisture 89.8 g
Protein 0.7 g
Nitrogen 0.11 g
Fat 0.3 g
Ash 0.6 g
Dietary fibre 1 g
Fructose 1.9 g
Glucose 1.3 g
Sucrose 3.9 g
Total sugars 7.1 g
Starch 0 g
Available carbohydrate, without sugar alcohols 7.1 g
Available carbohydrate, with sugar alcohols 7.1 g
Organic Acids
Malic acid 0.1 g
Citric acid 0.4 g
Minerals
Arsenic (As) 0 mg
Cadmium (Cd) 0 mg
Calcium (Ca) 39 mg
Chromium (Cr) 0 ug
Copper (Cu) 0 mg
Fluoride (F) 0 mg
Iodine (I) 0 ug
Iron (Fe) 0.3 mg
Lead (Pb) 0 ug
Magnesium (Mg) 16 mg
Manganese (Mn) 0 mg
Molybdenum (Mo) 0 mg
Nickel (Ni) 0 mg
Phosphorus (P) 0 mg
Potassium (K) 160 mg
Selenium (Se) 0 ug
Sodium (Na) 44 mg
Zinc (Zn) 0.2 mg
Vitamins
Thiamin (B1) 0.02 mg
Riboflavin (B2) 0.02 mg
Niacin (B3) 0.2 mg
Niacin Equivalents 0.32 mg
Pantothenic acid (B5) 0 mg
Pyridoxine (B6) 0 ug
Biotin (B7) 0 ug
Folate, natural 0 ug
Total folates 0 ug
Dietary folate equivalents 0 ug
Alpha carotene 0 ug
Beta carotene 30 ug
Cryptoxanthin 0 ug
Beta carotene equivalents 30 ug
Retinol equivalents 5 ug
Vitamin C 20 mg

Source:

NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).

Tips and Hints:

An excellent source of energy.