Joni Sare, cooking instructor

Raw: Sweet’n Sour Cantaloupe Salad

Cantaloupe w/Thai Young coconut meat, lime, umeboshi plum vinegar and toasted pine nuts and pumpkin seeds.

I brought this dish to Sasha and Ann Shulgin’s 4th of July potluck party. People loved it, I hope you do, too. I’ll serve the same ingredients but in a soup version for dinner Thursday evening.

I used the deep strong flavors of toasted pine nuts and pumpkin seeds to off-set the strong flavors of the Cantaloupe.

The lime was the perfect citrus to bring in high notes to balance the earthiness of the nuts and seeds …and to minimize the fatty-factor of the coconut meat.

And the Ume Vinegar (see image) really brought in a great salty sourness to the dish.

Used for its salty-sour flavor.


The recipe ↓↓↓

Mix the ingredients and then toss in the nuts and seeds.

  • 1 cantaloupe, cut into bite-sized pieces
  • Meat of 2 Thai Young coconuts, minced (see TIP, below, for uses of the coconut water)
  • Zest of one lime
  • Juice of 2 limes
  • 1 tbs ume vinegar
  • Sea salt, to taste (see TIP, below)

Garnish:    (for a raw dish – use untoasted nuts and seeds and add a bit of smoked salt to get that toasty flavor)

  • 1 cup toasted pine nuts
  • 1 cup toasted pumpkin seeds


Here are yummy uses for the coconut water:

  • Add to veggie juices: The veggie concoction I’ve been making lately is ….one carrot, one cucumber, one beet, one lemon and the juice of one coconut. Big Yum.
  • Add to smoothies: Jay, our housemate, has been making a nightly smoothie with coconut water, mango, black berries, macca root powder and – oh, boy, I can’t remember the last ingredient.
  • Add to soups: See my post for the June 30th Dinner, I used coconut water in the Roasted Tomato Soup.

0 thoughts on “Raw: Sweet’n Sour Cantaloupe Salad”

  1. > I brought this dish to Sasha and Ann Shulgin’s 4th of July potluck party. People loved it

    True story, it was one of the best dishes there.

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