4 min read
"Melon - the ultimate summer variation! 5 recipes"
1 photo
734
Smart Voice
AI
0:00
0:00
Listen to the article content live
Table of Contents 6
On days of scorching heat, it's worth seeking out products that provide a sense of refreshment. Therefore, a good choice is melon - a fruit that's perfect for summer days, as it's light and well-hydrating.
01 / 06
Melon - characteristics
Melon belongs to the family of Dunkelhauter, just like watermelon, zucchini, pumpkin or cucumber. The popularity of melon in Poland is not as high as in Asian countries, but it is becoming more and more popular, especially in the summer. In stores, you can find several types of fruit, especially yellow-skinned honey melon and cantaloupe melon, which is not so smooth in structure and is slightly green in color (O. H. Raji, O. T. Orelaja 2014). Melon is an excellent choice on hot days, as it consists mainly of water and hydrates well. It is a low-calorie fruit that contains large amounts of vitamins and minerals such as potassium and magnesium. Melon also stands out for its high content of folic acid, which is particularly important for women as it affects the normal development of the child, especially the nervous system.
02 / 06
Regulations for the application of melon
Preparation time: 10 minutes Ingredients (per 1 serving): spinach in the quantity of a handful (25 g), melon in the quantity of a portion (100 g), banana in the quantity of a piece (150g), almond milk in the quantity of a glass (240 g), peanut butter in the quantity of a spoon (10 g). Instructions: 1. Remove melon from the outer skin, divide into smaller pieces and place in a container. 2. Incorporate the removed banana, the remaining components and the whole mix until a uniform consistency is achieved. 3. Transfer to the glass. Nutritional value (1 serving): energy: 310 kcal, protein: 4.4 g, fat: 10.2 g, carbohydrates: 52 g.
03 / 06
A salad crafted from chicken and melon
Preparation time: 20 minutes Ingredients (per 1 serving): - Arugula - handful (20 g), - Chicken fillet - portion (100 g), - Melon - portion (100 g), - Cocktail tomatoes - handful (100 g), - Green cucumber - piece (50 g), - Olive oil - 2 teaspoons (10 g), - Oregano - pinch (0,2 g), - Salt - pinch (0,2 g), - Pepper - pinch (0,2 g).
04 / 06
Preparation of a refreshing melon hydrating drink
Preparation time: 10 minutes Ingredients (per 1 serving): melon - portion (200 g), water - 1/2 cup (120 g), ice cubes - 3 pieces (45 g), mint leaves - a few pieces (2 g), lemon juice - 2 teaspoons (12 g). Preparation: 1. Peel the melon, cut into smaller pieces, and place in a bowl. 2. Then add water and mix thoroughly. 3. Pour into a cup, add lemon juice, mint leaves, and ice cubes. Stir. Nutritional value (per serving): Energy: 79 kcal, Protein: 1.8 g, Fat: 0.6 g, Carbohydrates: 17.6 g.
05 / 06
A bread snack with gherkin watermelon, avocado, and smoked salmon
Preparation time: 10 minutes Ingredients (per 1 serving): graham bread – art (70 g), gherkin watermelon – portion (100 g) avocado – 1⁄2 piece (70g), smoked salmon – 1/2 piece (50 g), cream cheese – spoon (10 g), arugula – handful (20 g), pickled cucumber – piece (50 g). Preparation: 1. Cut the bread in half, spread cream cheese on the bottom half and sprinkle with arugula. 2. Then place the salmon slices on top. 3. Cut the avocado and gherkin watermelon into slices and add to the bread. 4. Finally, cut the pickled cucumber into slices and also add to the bread. Cover with the other half of the bread. Nutritional value per serving: – energy: 457 kcal, – protein: 20.8 g, – fat: 19.1 g, – carbohydrates: 54.9 g.
06 / 06
Refreshing salad with melon and feta
Preparation time is 10 minutes. Ingredients (per 1 serving): melon - one portion (100 g), cooked beetroot - one piece (150 g), feta cheese - two pieces (40 g), rocket - a handful (20 g), green cucumber - one piece (50 g), cocktail tomatoes - a handful (100 g), pumpkin seeds - two tablespoons (10 g). Method: 1. Wash and dry rocket, add to a bowl. 2. Slice cucumber and halve cocktail tomatoes; add to rocket. 3. Cut melon and beetroot into cubes and add to salad. 4. Finally, add crumbled feta cheese and pumpkin seeds. Nutritional value (1 serving): energy: 275 kcal, protein: 14.7 g, fat: 11.8 g, carbohydrates: 28.5 g.
Meal Plan
Want to apply these guidelines in your daily diet?
Our smart diet generator creates a tailored meal plan in 3 minutes based on the recommendations in this article.
Scientifically reviewed by a clinical dietitian
• 22.03.2026
Cieślik E., Kościej A., Gębusia A., Ocena wiedzy i pobrania kwasu foliowego przez kobiety w wieku rozrodczym, „Problemy Higieny i Epidemiologii” 2013, 94(3), 594–599. Raji O.H., Orelaja O.T., Nutritional Composition and Oil Characteristics of Golden Melon (Cucumis melo) Seeds, „Food Science and Quality Management” 2014, 27, 18–21.
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
USDA FoodData Central
EFSA
PubMed Clinical Guidelines
