Enjoy Fruits' Benefits with the Melon Recipe

June 14, 2019

Enjoy Fruits’ Benefits with the Melon Recipe

By Kay MacInnis, Registered Dietitian, Providence Health

Why eat fruit? Fruit is a great way to add color and flavor to our eating habits with minimal calories and little processing. It is a great source of vitamin C and A, folate, potassium and dietary fiber.

Many studies show the benefit of including fruit on a daily basis and decreasing heart disease, diabetes, some forms of cancer, vision, and gastrointestinal issues. Pick your favorite or the seasonal bounty and add to a salad, have it at breakfast or dessert! I am always looking for new options and this one is delicious!

Three Melon Skewers

4 c cubed seedless watermelon

4 c cubed cantaloupe

4 c cubed honeydew melon

3 tablespoons lime juice

Chili lime salt or

Mint lime dressing

Thread melon cubes onto sixteen 10- inch bamboo skewers. Sprinkle with lemon juice. Chill, covered, up to eight hours. Drizzle skewers with mint lime dressing or sprinkle with chili lime salt before serving.

Chili lime salt

Combine 1 tablespoon flaky sea salt, zest of one lime, and one finally minced Thai chili pepper.

Mint lime dressing

In a small food processor or using an immersion blender blend 1 cup coarsely chopped fresh mint or basil, 2 tablespoons olive oil, 1-tablespoon lime juice, a pinch of salt and 2 tablespoons cold water until nearly smooth.

Nutrition information: 58 cal, 2 g fat,

11 g carb, 1 g protein, 25 mg sodium

Recipe source: Better Homes and Gardens June 2019

If you would like to speak to a primary care provider about your heart health numbers, call 1-800-424-DOCS or visit the “Find a Provider” tab at YourProvidenceHealth.com.


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – A Kay MacInnis fan and Providence Cooks! regular.