Spiced Melon and Yogurt Salad
Cool melon is tossed with low-fat yogurt, orange zest and juice, then scented with nutmeg, mace, clove and cinnamon. It is a no-cook first course that sits somewhere between fruit salad and chilled soup, with the spices keeping the sweetness from reading like dessert.
- Serves
- 4
- Prep
- 10 min*
- Cook
- No cook
- Serving size
- about 120 ml (1/2 cup)
Ingredients
- 320 g (2 cups) diced melon, such as cantaloupe, honeydew or watermelon
- 120 g (1/2 cup) plain or vanilla low-fat or nonfat yogurt
- 1/4 tsp ground nutmeg
- 1/4 tsp ground mace
- 1/8 tsp ground cloves
- 1/8 tsp ground cinnamon
- 15 ml (1 tbsp) finely grated orange zest
- 45 ml (3 tbsp) fresh orange juice
Method
- Combine the diced melon, yogurt, nutmeg, mace, cloves, cinnamon, orange zest and orange juice in a large bowl.
- Toss gently until the fruit is evenly coated and serve immediately, or chill briefly before serving.
Cook’s tip
Use ripe but firm melon. Very soft fruit releases extra juice and can thin the yogurt coating quickly.
Variation
Mayo Clinic allows cantaloupe, honeydew, watermelon or another fruit of your choice. Keep the total fruit quantity at about 320 g (2 cups).
Nutrition per serving
Values reproduced from the supplied recipe document.
- Energy
- 55 kcal
- Protein
- 2 g
- Carbohydrate
- 11 g
- of which sugars
- 0 g*
- Fat
- 1 g
- of which saturates
- 0.5 g
- Fiber
- 1 g
- Sodium
- 32 mg
55 kcal per serving, with 32 mg sodium and 265 mg potassium. The source lists 0 g total sugars despite the naturally occurring sugars in melon.