The Cantaloupe Boat

Sail away and calm the day with this yummy and nutritious cantaloupe boat.

As summer ends and fall begins, I plan to savor every minute of the fresh summer produce and cantaloupe is at the top of my list. When teaching my toddler a few years ago that cantaloupe can be fun to eat, we started calling slices of cantaloupe the “cantaloupe boat”—and of course he thought it was the greatest.

Cantaloupe is a staple in our household. This adult version of the cantaloupe boat can be a perfect start to the day as a quick, delicious breakfast or even a healthy afternoon snack. It’s easy to assemble, fun to eat and delivers a nutritional power punch.

During the hectic morning hours, cantaloupe can actually have a very calming effect on the body and nerves. Cantaloupe contains inositol (also known as vitamin B8) and some studies suggest it can actually lower anxiety or emotional stress. Cantaloupe also provides vitamin C, vitamin A, potassium, vitamin B6, fiber and niacin—not to mention it is very low in calories, sugar, and contains almost no fat.

To create a nutritious breakfast, snack or small meal, I add non-fat or low-fat Greek vanilla yogurt, hemp seeds, raspberries and pumpkin seeds. Yogurt is an excellent source of protein and calcium. Hemp seeds deliver healthy fat and are a complete source of protein since they contain all 10 essential amino acids. Raspberries add an extra kick of powerful antioxidants and pumpkin seeds contribute more protein, healthy fat, manganese, magnesium, phosphorus, zinc and vitamin E. This nutritious boat is a powerhouse of nutrients, so go ahead, jump in and make yours today!

Cantaloupe Boat:

  • 1/4 of whole cantaloupe
  • 1/3 cup nonfat or low fat organic Greek yogurt
  • 1 tsp. or tbsp. hemp seed
  • A small handful of raspberries (approximately six berries)
  • 1 tsp. or tbsp. pumpkin seeds

Assemble: After slicing the whole cantaloupe into quarter sections, scoop out center and seeds, add yogurt, and top with raspberries, hemp seeds and pumpkin seeds. Voila!!! So easy!


09.21.2014 Headshot Jenny BethJenny Beth Kroplin, RD, LDN, CLC

Jenny Beth is a Nashville-based dietitian, media personality, speaker and consultant. Follow her post online at

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