Zesty and refreshing: fruit boats with orange glaze

Fresh, juicy melon boats— overflowing with tart kiwi, ripe berries and juicy melon balls—are carved in only minutes. The perfect refresher, a sweet-and-sour glaze gives the fruits an unexpected zest for a summery lunch.

Prep time: 20 minutes

Cooking time: 5 minutes

Serves: 4

Fruit

• 1 large cantaloupe
• 500 g (1 pt) strawberries, hulled and quartered
• 250 g (1/2 pt) blueberries
• 250 g (1/2 pt) raspberries
• 2 kiwi fruits, peeled, halved, and cut into thin wedges

Orange Glaze

• 50 ml (1/4 c) balsamic vinegar
• 1 ml (1/4 tsp) grated orange zest
• 30 ml (2 tbsp) fresh orange juice
• 10 ml (2 tsp) brown sugar

1. Make the glaze: Combine vinegar, orange zest and juice, and brown sugar in microwavable dish. Microwave on high until syrupy, 2 to 3 minutes. Or cook over medium-high heat in a small saucepan, 4 to 5 minutes. Set glaze aside.2. Cut the cantaloupe in half and remove the seeds and pulp. Using a melon-ball scoop or a small spoon, scoop out as many melon balls as you can from the cantaloupe. Put cantaloupe balls, strawberries, blueberries, raspberries and kiwi in large bowl. Cut the cantaloupe rinds again, leaving you with 4 "boats."3. Drizzle fruit with glaze. Toss to coat evenly. Spoon into cantaloupe boats and serve immediately.

• Top the fruit boats with a scoop of fruit sorbet.
• Use the orange glaze to drizzle on cooked salmon.
• Omit the cantaloupe and use pineapple chunks instead. Spoon the fruit salad into pineapple shells instead of cantaloupe boats.

• Raspberries are one of the highest-fibre berries. It is the little drupelets, the individual sections of fruit that contain their own seed, that make raspberries such a good source of fibre.
• Balsamic vinegar has a naturally sweet taste, giving food sweetness without having to add excess sugar.

Key nutrients

• 180 calories (10 calories from fat)
• 2 g fat
• 0 g saturated fat
• 0 g trans fat
• 3 g protein
• 43 g carbohydrates
• 8 g fibre
• 30 mg sodium

Vitamins and minerals

• 183 mg vitamin C
• 50 mg magnesium
• 992 mg potassium
• 60 mg calcium

Bring this refreshing fruit bowl to any picnic or outdoor barbeque and cool off on a hot day!