Fresh melon boats are the perfect refresher. A sweet-and-sour glaze gives the fruit unexpected zest and dresses it up for a summery lunch. This recipe is low in kilojoules and provides 7 g fibre per serving.
1 large rockmelon
1 punnet strawberries, hulled and quartered
1 punnet blueberries
1 punnet raspberries
2 kiwi fruit, peeled, halved and cut into thin wedges
1/4 cup balsamic vinegar
1/4 teaspoon grated orange rind
2 tablespoons fresh orange juice
2 teaspoons brown sugar
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To make the glaze, combine the vinegar, orange rind and juice and brown sugar in a microwavable dish. Microwave on High until syrupy, about 2–3 minutes. Or, cook over medium-high heat in a small saucepan, 4–5 minutes. Set the glaze aside.
Make melon balls with a melon baller, and prepare the rockmelon boats by hollowing out wedges of rockmelon. Put the melon balls, strawberries, blueberries, raspberries and kiwi fruit in a bowl.
Drizzle the fruit with the glaze. Toss to coat evenly. Spoon the fruit into the rockmelon boats and serve immediately.
Like all yellow and orange fruit and vegetables, rockmelon is rich in beta carotene, an antioxidant converted by the body to vitamin A. Beta carotene may provide protection against heart disease by preventing LDL (low-density lipoprotein, known as ‘bad’ cholesterol) from oxidising and promoting the development of artery-clogging plaque.