Melone, varietà, calorie e ricette dolci e salate

Melone varietà calorie ricette dolci salate

Il melone (Cucumis melo), è una pianta rampicante della famiglia delle Cucurbitacee, la stessa di zucche, zucchine e cocomeri, originaria dell’Africa o della Persia. Con il termine di melone s’intende anche il frutto, che viene largamente consumato in estate. Vediamo insieme quali sono le varietà esistenti più comuni, le calorie e le ricette per gustarlo.

Melone: calorie e valori nutrizionali

  • Calorie: 34 Kcal
  • Grassi: 0.19 g    
  • Carboidrati: 8.16 g
  • Proteine: 0.84 g
  • Fibre: 0.90 g
  • Zuccheri: 7.86 g               
  • Acqua: 90.15 g 

Minerali

  • Calcio: 9.00 mg
  • Sodio: 16.00 mg
  • Fosforo: 15.00 mg
  • Potassio: 267.00 mg
  • Ferro: 0.21 mg
  • Magnesio: 12.00 mg
  • Zinco: 0.18 mg
  • Rame: 0.04 mg
  • Fluoro: 1.00 mcg
  • Manganese: 0.04 mg
  • Selenio: 0.40 mcg

Vitamine

  • Betaina: 0.1 mg
  • Vitamina A, IU: 3382
  • Vitamina A, RAE: 169 mcg
  • Tiamina (Vit. B1): 0.041 mg
  • Riboflavina (Vit. B2): 0.019 mg
  • Niacina (Vit. B3): 0.734 mg
  • Acido Pantotenico (Vit. B5): 0.105 mg
  • Piridossina (Vit. B6): 0.072 mg
  • Folato alimentare: 21 mcg
  • Folato, DFE: 21 mcg
  • Folati, totali: 21 mcg
  • Acido ascorbico (Vit. C): 36.7 mg
  • Alpha-tocoferolo (Vit. E): 0.05 mg
  • Fillochinone (Vit. K): 2.5 mcg
  • Colina totale (Vit. J): 7.6 mg
  • Carotene, beta: 2020 mcg
  • Carotene, alfa: 16 mcg
  • Criptoxantina, beta: 1 mcg
  • Luteina + zeaxantina: 26 mcg
  • Tocoferolo gamma: 0.11 mg

Tra gli zuccheri contiene saccarosio, fruttosio, destrosio e galattosio, mentre tra i lipidi è ricco di fitosteroli. In piccole il melone contiene anche aminoacidi quali acido aspartico, glutammico, alinina, arginina, cistina, lisina, ecc.

Varietà di melone

Le varietà di melone coltivate in tutto il mondo sono davvero moltissime. Fondamentalmente però i meloni vengono distinti in 2 gruppi: i meloni estivi e i meloni invernali. I meloni estivi hanno in genere polpa giallo arancio e si dividono tra meloni retati ( tondi e di forma allungata, hanno generalmente una buccia sottile coperta da un fitto reticolo con polpa di sapore dolce) e meloni cantalupi (meloni di grosse dimensioni, dalla superficie liscia e buccia solcata, hanno polpa particolarmente gustosa), mentre i meloni invernali hanno polpa di colore bianco o verdognola, poco profumata ma dal sapore dolce.  

Ricette con il melone

Sorbetto al melone light senza gelatiera

Ingredienti

  • 6oo g di melone
  • 200 g di acqua
  • 100 g di zucchero

Preparazione

  1. Preparate prima di tutto uno sciroppo facendo bollire l’acqua con lo zucchero per una decina di minuti, poi lasciate raffreddare.
  2. Tagliate il melone ed eliminate semini e buccia.
  3. Frullate la polpa e aggiungete lo sciroppo, mescolando bene.
  4. Mettete il composto in un contenitore a chiusura ermetica e lasciate in freezer per 4 ore e ogni ora frullate il composto per rompere i cristalli di ghiaccio, in modo che resti omogeneo.

Frappè di melone e fragole

Ingredienti

  • 300 g di polpa di melone
  • 300 g di fragole
  • 4 cucchiai di yogurt magro bianco

Preparazione

  1. Private le fragole del picciolo, lavatele e frullale con la polpa del melone.
  2. Unite lo yogurt e continua a frullare per qualche istante.
  3. Versate il frappè in 4 bicchieri ben freddi, e servite.

Pasta con melone e feta

Ingredienti per 4 persone

  • 280 g di pasta al farro
  • ½ melone
  • 80 g di feta
  • 1 cucchiaino di pepe
  • 1 limone bio
  • 1 mazzetto di menta fresca
  • Olio extravergine di oliva q.b.
  • Sale q.b.

Preparazione

  1. Mescolate in una ciotola il pepe, un pizzico di sale, la scorza di mezzo limone grattugiata e 5 cucchiai di olio.
  2. Eliminate i semi del melone, sbucciatelo, tagliate la polpa a tocchetti, conditela in una ciotola con la salsina appena preparata,  profumate il tutto con 5-6 foglioline di menta spezzettate e lasciate  insaporire in frigorifero, coperto con pellicola trasparente, per 30 minuti.
  3. Sciacquate la feta sotto l’acqua corrente, asciugate con carta assorbente da cucina e sbriciolatelo.
  4. Cuocete la pasta in abbondante acqua salata, scolatela al dente, raffreddatela sotto acqua corrente e conditela con il melone e la feta.

Mi raccomando, una volta comprato il melone, è consigliabile non conservarlo in frigo, ma in un luogo fresco e asciutto. Se non è possibile evitare di conservarlo nel frigorifero, si deve avere cura di avvolgerlo dentro un sacchetto di carta per alimenti e poi chiuderlo in un sacchetto di plastica. Ricordatevi però di toglierlo 1 ora prima di consumarlo.

 Photo Credit| Thinkstock

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