Arugula and Melon Salad

Posted April 3, 2009 in Recipes 3 Comments »

This healthy recipe is provided by, which will inevitably be your source for information about healthy restaurant foods.

Currently they are Alpha testing and the website is not available for login, but you can sign up with your e-mail address to give it a try. I’m told they plan to go live with a Beta release this summer, at which time you will be sent all the proper login information.


Enjoy Fruit Salad

With summer fast approaching many of us are looking to eat healthier in order to lose some weight, and many folks enjoy fruit and fruit salad. I personally think Cantaloupe is great!

This tasty salad is not only full of fruit, but it’s also full of Omega-3 essential fatty acids (EFAs). The Avocado and Olive Oil turn this fruit salad into an even better health food including a perfect cure for delayed onset muscle soreness (DOMS).

If you don’t know why you need Omega-3s, read all about it here –> 11 reasons to eat Omega-3.

Even nutrition guru Dr. John Berardi tells you to eat fat to lose fat.

Arugula and Melon Salad
Arugula and Melon Salad

The Recipe

Prep time: 20 min.
Cook time: 0 min.
Total time: 20 min.

  • 2 cups Arugula
  • 2 cups Cantaloupe
  • 1 Avocado
  • 3 tbsp Extra Virgin Olive Oil
  • 2 tbsp White Wine Vinegar
  • 1/4 tbsp Sugar
  • dash of Salt
  • dash of Black Pepper


  1. Use a scoop to make melon balls out of the cantaloupe.
  2. Add a pinch of rose petal sugar to cover and set aside for about 15 minutes.
  3. Plate arugula, slice avocado and combine oil and vinegar.
  4. Add melon to the arugula in a decorative manner.
  5. Place the avocado and drizzle the dressing.
  6. Salt and pepper to taste, and serve immediately.
Nutrient Quantity % DV
Calories 413 21%
Total Fat 35 g 54%
Saturated Fat 5 g 25%
Trans Fat 1 g 2%
Cholesterol 0 mg 0%
Sodium 116 mg 5%
Carbohydrates 23 g 8%
Fiber 8 g 34%
Sugar 14 g

Protein 3 g 8%
Iron 1 mg 11%
Calcium 60 mg 6%
Vitamin A 6032 IU 121%
Vitamin B 0 µg 0%
Vitamin C 71 mg 120%
Vitamin D 0 IU 0%

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3 Responses to “Arugula and Melon Salad”

  1. I tried this recipe and I can say two thumbs up…yum my favorite part the cantaloupe but I am bias because it’s my favorite fruit in the world…I was sneeky and actually had more than the 2 cups of melon…just try it

  2. A great post indeed. The recipe is simple but the benefits are too many. I think Arugula and Melon Salad is not only good for the ageing people but for the younger ones also. Thanks for sharing the tips.

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