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      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.

      Cantaloupe:Smell the cantaloupe. If it doesn??t have a smell, it likely doesn??t have a taste either. You want a musky sweet smell. Touch the cantaloupe. You want the skin to give a little, butnot feel mushy. Cantaloupes are high in beta-carotene and vitamin C. Honeydew: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.

      Watermelon:Look for the ??yellow belly??- 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:

      ? 1/4 cup honey? 2 tablespoons red-wine vinegar ? 2 tablespoons finely choppedfresh mint ? 1/4 teaspoon pepper? Pinch of salt? 4 cups baby spinach? 1 small avocado, peeled, pitted and cut into 16 slices? 16 thin slices cantaloupe (about 1/2 small cantaloupe), rind removed? 1 1/2 cups hulled strawberries, sliced? 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.