Diabetic Cooking

Mixed melon salad

Preparation time: 15 minutes. Chilling time: 30 minutes.


  • 1 cup fresh or canned pineapple chunks, packed in juice
  • 3 cups cantaloupe balls
  • 2 cups watermelon balls
  • 2 cups honeydew melon balls
  • 3 tablespoons honey
  • 3 tablespoons cider vinegar or other fruit vinegar
  • 1 tablespoon vegetable oil
  • 1 small shallot, minced
  • 1 teaspoon Dijon mustard
  • 1 1/2 teaspoons poppy seeds


Combine fruits in large bowl. Combine honey, vinegar, oil, shallot, mustard, and poppy seeds in small jar; cover tightly and shake to blend. Pour dressing over fruit and toss to coat. Cover and chill for 30 minutes before serving.

Yield: 8 cups.

Serving size: 1 cup.

Nutrition Facts Per Serving:
Calories: 102 calories, Carbohydrates: 21 g, Protein: 1 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 19 mg, Fiber: 1 g

Exchanges per serving: 1 1/2 fruit. Carbohydrate choices: 1 1/2.

This recipe was developed by Nancy Cooper, a Contributing Editor of Diabetes Self-Management. Nancy is a Diabetes Nutrition Specialist at the International Diabetes Center in Minneapolis, Minnesota.