Chilled Summer Melon Medley
This Chilled Summer Melon Medley is a vibrant and refreshing fruit soup that bursts with the summer flavors of juicy cantaloupe, sweet honeydew, and succulent strawberries. Perfect for serving before a heavier meal or as a standout feature at breakfast or brunch, this dish is as nutritious as it is delicious. The combination of tangy yogurt, zesty citrus juices, and the unique kick of crystallized ginger elevates the flavors while keeping it light and healthy. Garnished with a dollop of fat-free sour cream and fresh mint leaves, it not only looks appealing but also adds a delightful twist to your summer gatherings or morning routines. Enjoy this delightful treat that is sure to impress guests and family alike!
4
Servings
55
Calories
9
Ingredients
Ingredients
Cantaloupe or honeydew melon
3 cups (cut into cubes (preferably half cantaloupe and half honeydew))
Strawberries
1 cup (quartered)
Plain fat-free yogurt
1/2 cup (none)
Orange juice
1/2 cup (freshly squeezed if possible)
Lemon juice
1/4 cup (freshly squeezed)
Minced crystallized ginger
2 teaspoons (none)
Sugar
2 tablespoons (none)
Fat-free sour cream
to taste (for garnish)
Fresh mint leaves
for garnish (none)
Instructions
1
In a large mixing bowl, combine the cubed cantaloupe and honeydew together with the quartered strawberries.
2
In a separate bowl, whisk together the plain fat-free yogurt, orange juice, lemon juice, minced crystallized ginger, and sugar until smooth and well combined.
3
Pour the yogurt mixture over the melon and strawberry mixture and gently toss to coat all the fruit evenly.
4
Cover the bowl with plastic wrap and refrigerate for 1 to 2 hours to allow the flavors to meld and the soup to chill.
5
Before serving, stir the fruit soup gently to redistribute the juices.
6
Spoon the chilled fruit soup into serving bowls and top each with a dollop of fat-free sour cream and a sprinkle of fresh mint leaves.
Nutrition Information
0.25g
Fat
13.5g
Carbs
1.75g
Protein
1.5g
Fiber
10g
Sugar
Frequently Asked Questions
Frequently Asked Questions
What is Chilled Summer Melon Medley?
It is a vibrant and refreshing fruit soup made with cantaloupe, honeydew, and strawberries, tossed in a tangy yogurt and citrus dressing.
What types of melon are used in this recipe?
The recipe suggests using a mix of half cantaloupe and half honeydew melon, cut into cubes.
How many servings does this recipe yield?
This recipe makes 4 servings.
How many calories are in a serving of this fruit soup?
Each serving contains approximately 55 calories.
How long should I chill the melon medley before serving?
It is recommended to refrigerate the soup for 1 to 2 hours to allow the flavors to meld and the dish to become properly chilled.
Is this recipe suitable for breakfast or brunch?
Yes, it is specifically categorized as a breakfast dish and is described as a standout feature for morning routines or brunches.
What ingredients are in the dressing?
The dressing is made by whisking together plain fat-free yogurt, orange juice, lemon juice, minced crystallized ginger, and sugar.
Can I use frozen fruit for this recipe?
While fresh fruit is preferred for the best texture, you can use frozen strawberries if fresh ones are unavailable, though they may soften significantly upon thawing.
What is the fat content per serving?
The recipe is very low in fat, containing only 0.25g per serving.
Is this recipe diabetic-friendly?
Yes, 'diabetic-friendly' is one of the tags associated with this recipe, though it does contain 10g of sugar per serving.
How is the soup garnished?
The soup is garnished with a dollop of fat-free sour cream and a sprinkle of fresh mint leaves.
What unique flavor does crystallized ginger add?
Crystallized ginger provides a unique spicy-sweet kick that elevates the citrus and melon flavors.
Can I substitute the yogurt to make it vegan?
Yes, you can substitute the plain fat-free yogurt with a plant-based alternative like almond or coconut yogurt and omit the sour cream garnish.
How much protein is in each serving?
There is approximately 1.75g of protein per serving.
Should the citrus juices be fresh?
Yes, the recipe suggests using freshly squeezed orange and lemon juices for the best flavor.
How many carbohydrates are in this dish?
There are 13.5g of carbohydrates per serving.
Can I prepare this dish a day in advance?
It is best prepared 1-2 hours before serving; if prepared too far in advance, the fruit may become too soft and release excessive juice.
Is there any fiber in this soup?
Yes, each serving provides 1.5g of fiber.
Can I serve this as a dessert?
Yes, it is tagged as a 'light dessert' and makes for a healthy alternative to traditional sweets.
What is the preparation method for the strawberries?
The strawberries should be quartered before being added to the melon mixture.
Is the sour cream mandatory?
No, the fat-free sour cream is an optional garnish used to add creaminess and visual appeal.
How many different ingredients are needed?
There are 9 total ingredients required for this recipe.
Can I use honey instead of sugar?
Yes, you can substitute the 2 tablespoons of sugar with honey or another liquid sweetener if preferred.
What should I do if the juice settles in the bowl?
Simply stir the fruit soup gently before serving to redistribute the juices and dressing.
Is this recipe gluten-free?
The ingredients listed (fruit, yogurt, citrus, ginger, sugar) are naturally gluten-free.
What is the texture of the soup?
It is a chunky fruit soup with a light, creamy liquid base from the yogurt and citrus mixture.
Can I add other fruits like blueberries?
Yes, you can customize the medley with additional summer fruits, though the recipe specifically calls for melon and strawberries.
Is the ginger fresh or dried?
The recipe calls for minced crystallized ginger, which is ginger that has been cooked in sugar syrup and dried.
How should I store leftovers?
Leftovers should be stored in an airtight container in the refrigerator and consumed within 24 hours.
Does this recipe contain any cholesterol?
Based on the nutritional data provided, the cholesterol content is negligible or zero as it uses fat-free dairy products.