Melons: A Sweet Taste of Summer at Illinois Farmers Markets

Nothing says summer quite like biting into a sweet, juicy melon. Melon is often one of the most sought-after fruits at Illinois farmers markets during mid-summer. Many local growers offer a variety of melons, including muskmelons such as cantaloupe and honeydew, as well as watermelon. When selecting melons at the market, choose fruit that feels heavy for its size and is free from bruises or soft spots. 

Determining ripeness from looks alone is not always easy. Ripe muskmelons should have a sweet, musky aroma and give slightly when pressed at the blossom end. Some shoppers tap on a watermelon to listen for a hollow sound as an indicator of ripeness, although not everyone agrees with this method. Choose a watermelon with a smooth surface and dull rind. A yellow-white spot on the underside of the watermelon, where it rested on the ground, is often a sign that the fruit is ripe. 

Melons are versatile and can be enjoyed in fruit salads, smoothies or paired with salty ingredients such as feta cheese or prosciutto. Wash melons thoroughly with a vegetable brush and water before cutting, especially netted muskmelons, as the rind can harbor bacteria. Store cut melon in the refrigerator for three to five days.

Watermelon, cantaloupe and honeydew all contain about 90 percent water, making them popular sweet, juicy fruits for hot summer days. All melons are rich in vitamin C, and just 1 cup of cantaloupe provides 41 to 53 percent of the daily recommended value for vitamin A. Plus, watermelon is a good source of lycopene, a powerful antioxidant that may help reduce the risk of heart disease and certain cancers. Stay hydrated this summer and pick up some locally grown melon at the farmers market.

SUMMER WATERMELON SALAD

YIELD: 4 SERVINGS

5 cups cubed watermelon*

1½ cups diced cucumber*

6 fresh mint leaves, torn*

6 fresh basil leaves, torn*

¼ cup crumbled feta cheese 

HONEY VINAIGRETTE

1 Tbsp honey*

1 Tbsp lime juice

2 tsp olive oil*

Pinch of salt

* Items may be available at local farmers markets

Wash hands with soap and water. In a small bowl, combine honey, lime juice and salt. Drizzle in olive oil while whisking. Set aside. In a large bowl, combine watermelon, cucumber, mint and basil. Pour the vinaigrette over the watermelon salad and gently toss to combine. Top with feta cheese and serve.

Nutrition facts (per serving): 120 calories, 4.5 grams fat, 160 milligrams sodium, 20 grams carbohydrate, 1 gram dietary fiber, 3 grams protein.

Jenna Smith, MPH, RDN, is a food and nutrition educator with University of Illinois Extension and a board member of the Illinois Farmers Market Association (ILFMA). ILFMA supports local food and food systems by giving Illinois farmers markets and producers access to resources, education and connections to grow healthier and economically vibrant communities. For more information, visit ilfma.org.