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Salads with Anastasia

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Cantaloupe Salad with Sweet & Sour Dressing

Fruit Salads· Summer Salads

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Dairy FreeVegetarian

Our Cantaloupe Salad is another healthy dessert option to try, made with sweet summer melon, blackberries and juice grapes that have been tossed in a delightful sweet and sour dressing!


CANTALOUPE SALAD IN NAVY PLATE WITH GREEN GRAPES ON SIDE

Cantaloupe, Rockmelon, sweet melon, what’s the difference? 🤔

Absolutely nothing! They are all one and the same thing it just depends on your geography!

  • Rockmelon in Australia or New Zealand
  • Sweet Melon or Spansek in South Africa
  • Cantaloupe everywhere else in the world!

The difference is between the European and the North American varieties. European cantaloupes have a light grey greenish skin that is slightly ribbed with sweet flesh. North American cantaloupes have net-like skin and subtle flavour.

CANTALOUPE NORTH AMERICAN & EUROPEAN TYPES

How to tell if cantaloupe is ripe 

The best way to tell if your cantaloupe is sweet and ripe is by the smell, if it has a wonderful sweet-smelling aroma at the end (the blossom end) then chances are the flesh inside will also be sweet. Avoid cantaloupes with a fermented smell as these are overripe.

Other things to look out for are..

  • Colour – the netting should be creamy beige in colour and the melon skin should be tan yellow, if it is green then it is not ripe. Avoid any melons with dark coloured spots, or any bruising. You will see slight discolouration at the field spot (where the cantaloupe rested on the ground while growing).
  • Touch – it should feel firm to touch without any squishy bits and the netting should be raised and not smooth. Also, choose one that feels heavy for its size as this also means that it is ripe.
  • Sound – when you tap your cantaloupe it should sound deep and not hollow.

You will need…

LABELLED INGREDIENTS NEEDED TO MAKE CANTALOUPE SALAD

How To Make This Salad

1START WITH THE SWEET & SOUR DRESSING
Whisk to dissolve the lemon juice and sugar, then let stand to allow the sugar to completely dissolve.

  • SWEET & SOUR DRESSING IN SMALL BOWL WITH WHISK
    ADD INGREDIENTS IN BOWL OR JAR
  • WHISKING SWEET & SOUR DRESSING IN A SMALL BOWL
    WHISK OR SHAKE DRESSING & LET STAND

NOTE: If you prefer a little more sweet in your sweet n sour then add another tablespoon of brown sugar.

2PREP FRUIT
Rinse the blackberries in a colander under gently running cold water and allow to drain while you are preparing the rest of your ingredients.
Wash the grapes, shake dry and remove from the stems.

  • RINSING BLACKBERRIES UNDER COLD WATER IN COLANDER
    RINSE BLACKBERRIES
  • BLACKBERRIES STANDING IN COLANDER TO DRAIN
    LET STAND TO DRAIN
  • WASHING GREEN GRAPES IN COLANDER UNDER COLD WATER IN SINK
    WASH GRAPES
  • PICKING GRAPES FROM STEMS ON WOODEN BOARD
    PICK GRAPES FROM STEMS

3CUT MELON
With a large spoon scoop out the seeds of your melon then cut your melon into quarters.
Then using a sharp knife remove the rind (you should just have the light orange flesh remaining).

  • WASH MELON & USE SPOON TO SCOOP OUT SEEDS
    WASH MELON AND USE SPOON…
  • HALF MELON ON BOARD WITH SCOOPED OUT SEEDS AND SPOON ON SIDE
    …TO SCOOP OUT THE SEEDS
  • HALF MELON ON BOARD WITH HANDS CUTTING IT IN HALF WITH A KNIFE
    LAY MELON FACE DOWN AND HALVE
  • HANDS USING A KNIFE TO PEEL A MELON
    REMOVE MELON SKIN WITH SHARP KNIFE
  • DICED MELON ON WOODEN BOARD WITH KNIFE ON THE SIDE
    RINSE AND DICE MELON

4ASSEMBLE SALAD
Rinse the melon under cold water to remove any seeds, shake dry then dice into bite-sized chunks.
Place all the fruit into a large mixing bowl, give the dressing one more whisk, pour-over and mix the fruit in the dressing.
Arrange in a salad bowl and chill until ready to serve. Great to serve with vanilla yoghurt or ice cream.

  • CANTALOUPE SALAD INGREDIENTS IN WHITE BOWL WITH DRESSING IN BACKGROUND
    ADD INGREDIENTS TO BOWL
  • HANDS POURING SWEET & SOUR DRESSING OVER CANTALOUPE DRESSING
    WHISK & POUR OVER DRESSING
  • MIXING FRUIT SALAD TO COMBINE
    MIX WELL TO COMBINE

Can i make thi salad ahead?

Yes, in fact, I recommend you make it an hour or two in advance and keep it chilled in the fridge for a nice cool and refreshing salad.

  • To prepare the day before cut up the melon, remove the grapes from the stems, pat everything dry and keep in an airtight container in the fridge.
  • You can also, shake up the sweet and sour dressing in a glass jar and keep in the fridge.
  • Toss everything together with the blackberries just before serving.

This is a great salad for lunchboxes!

what about the leftovers

The leftovers can still be enjoyed for several days if stored in an air tight container in the fridge.

Looking for more fruit salad inspiration?

  • ARRANGED MANGO FRUIT SALAD IN A BOWL WITH MINT GARNISH
    MANGO FRUIT SALAD
  • STRAWBERRIES AND LIME FRUIT SALAD IN A BLACK BOWL WITH STRAWBERRIES AND LIME LEAVES SCATTERED AROUND
    STRAWBERRIES & LIME FRUIT SALAD
CANTALOUPE SALAD IN NAVY PLATE WITH GREEN GRAPES IN BACKGROUND

Cantaloupe Salad with Blackberries & Sweet Sour Dressing

Our Cantaloupe Salad is another healthy dessert option to try, made with sweet summer melon, blackberries and juice grapes that have been tossed in a delightful sweet and sour dressing!
Print Recipe Pin Recipe Rate this Recipe
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
* Times are an estimate and will depend on your skill level
Course: Dessert, Salad
Cuisine: Australian
Keyword: cantaloupe, grapes, rockmelon
Difficulty: Easy
Diet: dairy free, Gluten free, nut free, Vegan, Vegetarian,
Servings: 4 as dessert
Calories: 697kcal
Ingredients
For the salad
  • 850 grams cantaloupe/rockmelon (½ a melon, 30oz)
  • 350 grams green seedless grapes (12.35oz, 2.5 cups))
  • 250 grams blackberries (9oz, 2 cuos)
For the dressing
  • ¼ cup lemon juice
  • 1 tbsp brown sugar*
Metric – Imperial
Instructions
  • Whisk to dissolve the lemon juice and sugar, then let stand to allow the sugar to completely dissolve.
  • Rinse the blackberries in a colander under gently running cold water and allow to drain while you are preparing the rest of your ingredients.
  • Wash the grapes, shake dry and remove from the stems.
  • With a large spoon scoop out the seeds of your melon then cut cut your melon into quarters.
  • Then using a sharp knife remove the rind (you should just have the light orange flesh remaining).
  • Rinse the melon under cold water to remove any seeds, shake dry then dice into bite sized chunks.
  • Place all the fruit into a large mixing bowl, give the dressing one more whisk, pour over and mix the fruit in the dressing.
  • Arrange in a salad bowl and chill until ready to serve. Great with vanilla yoghurt or ice cream.

Video

Notes

*If you prefer more sweet in your sour then add another tablespoon of sugar, just keep in mind the nutritional panel does not account for this 😊
Nutrition information is calculated using an ingredient database and should be considered an estimate.
Calories: 697kcal | Carbohydrates: 173g | Protein: 13g | Fat: 4g | Saturated Fat: 1g | Sodium: 149mg | Potassium: 3406mg | Fiber: 24g | Sugar: 146g | Vitamin A: 29513IU | Vitamin C: 399mg | Calcium: 184mg | Iron: 5mg
Tried this recipe?Mention @salads_with_anastasia or tag #salads_with_anastasia!

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CANTALOUPE SALAD IN NAVY PLATE WITH GREEN GRAPES ON SIDE & TEXT OVERLAY
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About Anastasia

Anastasia is a home cook introduced to cooking at a young age (8 years old) and hasn’t gotten out of the kitchen since! She had her own coffee shop and ran her own catering business for over a decade. Her love of salads developed as she was always the one responsible for making the salads for family get-togethers and friends functions.

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