Melon Filled with Pistachios
Healthy, because
Even smarter
Nutritional values
Melons and blueberries both contain plenty of vitamins, minerals, antioxidants, and fiber. The pistachios and yogurt also add healthy fats and protein, making this salad more filling.
You can vary the fruits in this recipe and the nuts. Instead of a canteloupe, you could use a watermelon, instead of blueberries, you could use strawberries, and instead of pistachios, you could use almonds or cashews.
(Percentage of daily recommendation)
| Calorie | 228 cal. | (11 %) | ||
| Protein | 6 g | (6 %) | ||
| Fat | 8 g | (7 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.1 mg | (9 %) | ||
| Vitamin K | 21.4 μg | (36 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 5.1 mg | (85 %) | ||
| Biotin | 16.1 μg | (36 %) | ||
| Vitamin B₁₂ | 0.2 μg | (7 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 541 mg | (14 %) | ||
| Calcium | 109 mg | (11 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.8 mg | (12 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 70 mg | |||
| Cholesterol | 5 mg | |||
| Complete sugar | 31 g |
Ingredients
- Ingredients
- 2 small Cantaloupe
- 7 ozs Watermelon
- 7 ozs Yogurt (0.1% fat)
- 1 Tbsp honey
- 1 tsp lemon juice
- 3 ozs Blueberries
- 2 Tbsps chopped Pistachio
- 1 handful Edible Organic Flowers
Preparation steps
Halve the melon crosswise and scrape out the seeds. With a melon baller scoop balls from the flesh, leaving a margin of approximately 1 inch. Cut out small balls from watermelon.
Mix the yogurt with the honey and lemon juice and mix with the melon balls.
Fill in the hollowed melon halves and serve garnished with the picked blueberries, pistachios, and a scattering of edible flowers.
