Wrapped Melon with Burrata Pugliese: a quick summer lunch with 9.6g carbs and plenty of good fats for the keto, lchf, gluten free, grain free diet.
Melon isn’t usually on the keto shopping list, as it’s regarded as having way too many carbs. I think that, providing you stick to no more than 100g, i.e. 2-3 thin slices, the carbs count isn’t prohibitive. Muskmelons have an intense flavour and impressive health stats. They are extremely common in Italy throughout summer. Definitely my favourite. It’s a real shame that the UK seems to only import Galia and Cantaloupe melons. Neither come close to the taste explosion of a muskmelon. If you can’t get it, Cantaloupe is the next best option.
First of all, for this effortless Wrapped Melon with Burrata Pugliese lunch, I’ve wrapped muskmelon slices in my favourite raw ham: San Daniele. This is a sweet, mild, raw ham from Northern Italy that teams very well with melon. The classic Italian pairing is actually Parma ham and melon. Alternatively, you could use Serrano, Black Forest ham or Speck, if you prefer. However, bear in mind that Parma and San Daniele hams are Protected by Designation of Origin (PDO) and as such they are strictly regulated and cannot contain food preservatives like the controversial nitrites.
Secondly, I added a whole burrata pugliese (Apulian burrata) is an amazing Southern Italy cheese typical of the Apulia region. A mozzarella bag filled with cheese curd and cream that is just pure heaven. I love this thing so much I can’t get enough of it. Unfortunately it’s not easy to find outside Italy. The alternative for burrata is buffalo mozzarella: nowhere near as creamy and not as many fats, but still delicious. With a 200g burrata delivering a whopping 36g fat and just 2.4g carbs, it compensates well for the 7.2g carbs from the melon. 60g of San Daniele ham has no carbs and 9g fat, so this lunch in total delivers 9.6g carbs and 45g fats. A good keto meal in my book!
Finally, I added some chia seeds as well as coriander leaves (cilantro in American English) to my dish, although these are optional. If you’re as health conscious as I am, you’ll want to include them.
How to prepare Wrapped Melon with Burrata Pugliese in less than 6 minutes
With no cooking involved, you’ll literally spend 5 minutes cutting and de-seeding the melon and 60 seconds putting together this Wrapped Melon with Burrata Pugliese. Super quick and easy.
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- Servings: 1
- Serving size: 1
- Fat: 45g
- Net Carbs: 9.6g
- 100g muskmelon (or Cantaloupe)
- 60g San Daniele ham (or Parma ham)
- 200g fresh burrata
- a few coriander leaves
- a pinch of chia seeds
- de-seed and slice the melon.
- wrap ham around each melon slice.
- add whole burrata.
- add chia seeds and fresh coriander leaves.
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