Wait until they are fully ripe and orange on the outside, then slice the fruit in half longways. Separate the pulp from the rind by scooping it out of the inedible rind and into a bowl.
From here, horned melon can be incorporated into all sorts of recipes like sweet and savory meals, cocktails, juices and snacks. The seeds on the horned melon are edible. Horned melon, or kiwano, has soft, whitish seeds that are similar in look, flavor and texture to the white seeds in watermelon or even cucumber seeds. When eaten, horned melon seeds add a mildly crunchy texture to the thin, jellylike pulp of the fruit.
The seeds can be easily separated, if desired, by straining through a fine mesh sieve. Horned melon hails from Kalahari, Africa, where it grows natively.
Horned melons are known as a delicious and nutritious fruit, particularly high in vitamin C and contains more protein than many fruits. Below, find the nutrition facts for horned melon. Visit the USDA for more nutritional information about horned melon. To the newly introduced, horned melons might seem a little weird. But in fact, their texture and unique, fresh flavor allows them the versatility to shine in all kinds of recipes. Horned melon, also known as kiwano melon, can be enjoyed raw, cooked or in tasty beverages.
You can use horned melon in recipes from savory sauces and light fruit salads, as delicate yogurt topping or in drinks for all ages! The flavor of horned melon is unmistakably fresh and sour. Around each soft, white seed is an emerald-colored pulp sac that contains the edible portion that the horned melon is known for. Often, the taste of horned, or kiwano melon is described as a combination of cucumber, lime, and even a bit of kiwilike sweetness.
Once you get your hands on one of these rare beauties, you may wonder, how do I eat this? Horned melon is easy to slice open and add to your favorite raw and cooked recipes, sweet and savory alike. Horned melon pulp and seeds are edible raw, and the brightly colored peel is typically not eaten. Red blood cells store an iron-containing substance called hemoglobin, which is used to transport oxygen through your body.
Thus, an adequate supply of dietary iron is necessary for your body to produce enough healthy red blood cells for proper oxygenation 6.
Plant sources of iron — such as kiwano melon — contain a form of the mineral known as non-heme iron. However, pairing non-heme iron with vitamin C enhances its absorption rate 7. Coincidentally, kiwano melon supplies a significant amount of vitamin C as well.
This can improve the absorption of the iron present within the fruit, making it more effective for supporting red blood cell production and oxygen transport 1. A small study found that kiwano melon extract significantly reduced blood sugar in diabetic rats but not in animals with normal blood sugar levels 9.
Ultimately, more research is needed to determine whether kiwano melon affects blood sugar in humans. Water alone is often thought to be synonymous with hydration. However, electrolytes — such as potassium, magnesium, and sodium — are also necessary for maintaining healthy fluid status Snacking on a fruit like kiwano melon on a hot summer day or after vigorous exercise can help keep you fueled and well-hydrated throughout the day.
Kiwano melon contains magnesium and zinc — two minerals that are closely related to mental health and healthy brain function maintenance. Both magnesium and zinc are involved in producing neurotransmitters that impact mood and are linked to some mood-related disorders, such as depression and anxiety One study evaluated the use of magnesium for treating mild depression and anxiety disorders in people.
Those who received magnesium reported significant improvements in their symptoms While kiwano melon contains many important nutrients, no single food holds the key to optimal health. Consider including kiwano melon alongside other nutrient-dense foods to get the most benefit from your diet. Upon first glance, a kiwano melon may appear far from edible. The outer rind is thick and covered with tiny spikes. Though the rind is edible, most people stick to eating the gooey inner flesh, which is full of seeds.
Many eat the seeds, too, as their sheer quantity makes them difficult to remove from the pulp. The flavor of kiwano melon is mild and slightly sweet. It tastes similar to its close relative, the cucumber. It starts off small and very spiky and grows larger the size of a large avocado is a good comparison for mature fruit before turning a deep golden orange when ripe. The taste is most often described as a refreshingly fruity mix of banana, passionfruit and lime.
A Kiwano is ready to eat when the skin is a bright golden orange. Look for Kiwano that are shiny, plump and deeply golden in colour. Due to its spiky horns, Kiwano might look little scary but are actually very easy to prepare and eat. Hold gently on a board or bench avoiding the small horns these are perfectly safe, just a little spiky and use a knife to slice down the middle or lengthways. There are 3 main ways to remove the pulp:.
Kiwano is an incredibly versatile fruit. Fresh Kiwano is also delicious sprinkled with a little hot sauce and sea salt. Another way to enjoy is to use the pulp as a healthy, refreshing topping for seafood, sashimi, tacos or grilled chicken. Or just eat it fresh as a healthy fruit snack. Yes definitely! If you do want to eat the entire skin, just be sure to slice of the small horns first. Kiwano are great for your health.
Hydrating and filling, they are also a source of magnesium, potassium and dietary fibre. Use a spoon to scoop out the green liquid and seeds, avoiding the more dense core running down the center.
The flesh and seeds can be eaten straight, added to fruit salads most commonly, or if you want to strain out the seeds, the juice can be used in drinks and desserts, and other preparations. The flesh is really a very loose kind of slimy liquid, and the seeds are like extra hard cucumber seeds. The seeds are difficult to chew, so they are simply swallowed with the fruit.
Alternately you can suck off the jelly and spit out the seeds. The texture of kiwanos texture is somewhat similar to passion fruit, with the combination of very soft insides and seeds. The flavor is very subtle, but they are a bit tart, with hints of kiwi, cucumber, passionfruit, banana and lime. The flavor changes as they ripen, but they can be eaten ripe or unripe.
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