Summer’s Sweetest Treat: Discover the World of Melons

When you think of summer, what comes to mind? Sunshine, warm evenings… and juicy, refreshing melons! But there’s more to these seasonal favorites than meets the eye. Let’s explore the most popular varieties, learn how to pick the perfect one, and discover creative ways to enjoy them.

Local and Delicious

Cantaloupe or honeydew melons (Cucumis melo) are plants from the Cucurbitaceae family. Although it looks a bit different, watermelon belongs to the same family but a different genus (Citrullus vulgaris).

While melons are grown around the world, you might be surprised to learn that we produce them right here in Quebec! From early August to mid-September, local grocery shelves are stocked with fresh, sweet varieties adapted to our cooler climate:

• Netted Melon (Montreal or Oka melon) – Often called “cantaloupe” in Quebec, this melon has a textured, netted rind, orange flesh, and a fragrant sweetness.
• True Cantaloupe (Charentais) – Smaller with smooth, gray-green skin and a rich, sweet flavor.
• Honeydew Melon (Honeycomb) – Large, smooth, cream-colored skin with crisp, pale green flesh.
• Watermelon (Blacktail Mountain) – Big, bold, and beautiful with deep green skin, ruby-red flesh, and jet-black seeds.

Why Your Body Loves Melons

Melons, regardless of variety, are made of 90% water — perfect for staying cool and hydrated on hot days. They’re also packed with antioxidants that help protect your cells from everyday damage.

Antioxidants in Melons

• Watermelon – Loaded with lycopene (1.5× more than tomatoes!), which gives it that gorgeous red hue.
• Honeydew & Cantaloupe – Rich in lutein and zeaxanthin, two powerful pigments responsible for their yellow-orange hues.

Pro tip: Pair melon with a healthy fat like olive oil to boost antioxidant absorption.

Plus, they’re a great source of vitamin C. One cup of watermelon gives you about 15% of your daily needs, honeydew covers 40%, and cantaloupe an impressive 75%!

Picking & Storing Your Melon Like a Pro

Choose firm, unblemished melons. Brown patches? No problem — that’s just where they rested on the ground as they ripened.

• Whole melons: Store in the fridge up to 15 days.
• Cut melons: Keep in an airtight container for up to 4 days.

Fresh Recipe Inspiration

• Netted Melon or Cantaloupe – Wrap slices in prosciutto for an easy appetizer, add to a tangy chili sauce, or blend into a creamy soup.
• Honeydew – Toss with cucumber, avocado, and pistachios for a crisp salad, or mix into a refreshing cocktail.
• Watermelon – Blend into a slushy, toss with halloumi and spiced honey, or turn into a chilled gazpacho.

The Bottom Line

Whether sweet or savory, melons are a delicious way to celebrate summer — and a juicy boost for your health. So next time you’re at the market, pick one up, get creative in the kitchen, and savor the taste of the season.

Sources:

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• Noovo Moi. Melon d’eau – valeur nutritive, bienfaits santé, recettes. Montréal (QC): [consulté 20 Juin 2025].
• Mouvement J’aime les fruits et légumes. Melon d’eau (pastèque). Québec (QC) [consulté 20 Juin 2025].
• HalftYourPlate. Melon miel : fiche d’information alimentaire. Ottawa (ON), Août 2022 [consulté 20 Juin 2025]. PDF.
• Mouvement J’aime les fruits et légumes. Cantaloup. Québec (QC) : [consulté 20 Juin 2025]. 
• The Canadian Encyclopedia. Melon. Toronto (ON): Historica Canada; [consulté 20 Juin 2025]
• Government of Canada, Santé Canada. Conseils de salubrité pour les melons. Ottawa (ON), modifié 1 août 2024 [consulté 20 Juin 2025].
• Canadian Cancer Society. Antioxidant. Toronto (ON): Cancer .ca; [consulté 20 Juin 2025].  
• Hodgson L. La culture des melons au Québec. Le Jardin dans ma vie, [consulté le 24 juill. 2025].
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Summer’s Sweetest Treat: Discover the World of Melons is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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