Melon Mania

      Nothing screams summer and the Fourth of July like melons. Melons make for a refreshing and lower-calorie treat this time of year. Folic acid, potassium, vitamin C and fiber are just a few of the nutrients found in a variety of melons. Dietitian, Debbie Guild, shows us which melons are in season and their health benefits. WATCH VIDEO ABOVE to learn more.


      Smell the cantaloupe. If it doesnâ??t have a smell, it likely doesnâ??t have a taste either. You want a musky sweet smell. Touch the cantaloupe. You want the skin to give a little, but

      not feel mushy. Cantaloupes are high in beta-carotene and vitamin C.


      This melon should have a golden color; brownish freckling is fine and indicates a very sweet melon. Honeydew should have a sweet smell. Excellent source of vitamin C.


      Look for the â??yellow bellyâ??- a flatter yellowish spot, which Indicates it sat on the vine to ripen. Watermelon is an excellent source of vitamins A and C, as well as high in antioxidants.

      All tropical fruits are a good source of fiber. Fiber helps one feel full longer and less likely to overeat. High-fiber foods may be beneficial for lowering the risk for diabetes, heart disease and maintaining a healthy weight.

      Strawberry, Melon & Avocado Salad

      All you need:

      â?¢ ¼ cup honey

      â?¢ 2 tablespoons red-wine vinegar

      â?¢ 2 tablespoons finely chopped

      fresh mint

      â?¢ ¼ teaspoon pepper

      â?¢ Pinch of salt

      â?¢ 4 cups baby spinach

      â?¢ 1 small avocado, peeled, pitted and cut into 16 slices

      â?¢ 16 thin slices cantaloupe (about ½ small cantaloupe), rind removed

      â?¢ 1 ½ cups hulled strawberries, sliced

      â?¢ 2 teaspoons sesame seeds, toasted

      All you do:

      1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.

      2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach.

      Top each salad with strawberries; drizzle with sesame seeds.