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Recipe: Summer Melon Refresh

Jun 30, 2021 ● By Tiffany Hinton
A mom plating skewered fruit for her daughter

Photo Credit: Tiffany Hinton

Summer is a great time when we play, remember our childhoods and enjoy the season of the sun. Yet in all the playing we do in the garden, swimming pool, sprinkler or jumping in the creek, we sometimes forget to drink enough water to stay hydrated under the summer sun. Water is of major importance to all living things; in some organisms, up to 90 percent of their body weight comes from water. Up to 60 percent of the adult human body is water.

According to H.H. Mitchell in the Journal of Biological Chemistry, the brain and heart are composed of 73 percent water, and the lungs are about 83 percent water. The skin contains 64 percent water, muscles and kidneys are 79 percent, and even bones are watery: 31 percent.

This means that when we become dehydrated, our bodies can suffer from muscle cramps, tiredness, headaches and mood swings. Our recipe this month is full of hydrating summer fruits that can be easily made and packaged in small, airtight containers to take on hikes, to summer camp or even on a road trip. We also love to cut out the fruit in fun shapes and serve as kabobs for the kids to take outside and eat.


Photo Credit: Tiffany Hinton

Melon Refresh


Yield: 4 servings

1 cup watermelon, cubed

½ cup cantaloupe, cubed

½ cup honeydew melon, cubed

1 Tbsp walnuts, chopped

Fresh mint leaves, diced (optional)


Combine all ingredients and mix well. Top with mint if desired. (Make up a large bowl and have it ready for the week.)


Recipes courtesy of Tiffany Hinton, GF MomCertified. For more information, visit Connect on social media @gfmomcertified.