Minted Papaya Melon Salad with Coconut Milk

This simple summer salad is big on taste and nutrients

Papaya - Papaya is an excellent source of vitamin C, potassium, folate and fibre.  It also contains carotenoids that are supportive of eye health and a naturally occurring enzyme - papain - that assists in protein digestion.

Honeydew Melon - Honeydew melon contains ample amounts of vitamin C, potassium and a number of B vitamins.

The water content in both papaya and melon make them excellent choices for warm weather hydration while their potassium content is supportive of healthy blood pressure.

Coconut Milk - The saturated fat in coconut is primarily made up of medium-chain fatty acids that our bodies metabolize differently than long-chain fatty acids.  Research demonstrates that coconut fat may have more influence on elevating HDL levels ('good' cholesterol) than LDL levels ('bad' cholesterol) than was previously thought.  The high lauric acid content of coconut oil has significant antibacterial, antifungal properties and the emollient nature of this fat has been used for centuries to relieve many skin conditions.

Minted Papaya Melon Salad with Coconut Milk:
1 medium papaya, peeled and roughly cubed (see pics below)
1 medium melon, peeled and roughly cubed (see pics below)
12 or so mint leaves, washed and chopped
1/2 cup natural unsweetened coconut milk

* Note on Coconut Milk: As with all whole foods, fat separation will naturally occur (coconut cream will rise to the top and separate from the water component on the bottom).  To improve texture, you can mix contents with a fork or whisk (small lumps may still be present - they won't hurt you).  You can also try shaking the can before opening it to encourage mixing.  Quality coconut milk should have a clean, white color and a mild, vaguely sweet coconut fragrance. 

Directions -

Place cubed papaya and melon in a salad bowl.  Add 1/2 cup of coconut milk and chopped mint.  Toss and Serve.  Should be enough for 6-8.

Preparing melon & papaya -
There are some seriously huge melons out there!  Medium size will do.

The easiest way to prepare melon (for this recipe) is to cut away the smooth peel by using a sharp knife. 

Stabilize the melon with one hand while working the knife down the side of the melon with the other.

Continue this process until you the entire peel is removed.

Cut the melon in half and remove seeds with a spoon - they should come out easily in one scoop.

You can now cube or ball your melon (using melon baller), as you wish. 

Ripe papaya is very easy to work with.  You can use the knife technique illustrated above to remove the peel (a quality potato peeler might also work well) or simply cut the papaya in half, remove seeds and score.   

Run knife along edge of peel to release cubes.