Whip It Up Wednesday

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Taking dinner or lunch to another level by topping off a flank steak with cantaloupe.

Check out this Flank Steak recipe. For more information about this and other nutritional recipes, contact your local EFNEP assistant, Nitasha Kearney at ndkearney@ncat.edu!

Flank Steak with Melon Relish


  • 1 large cantaloupe, peeled, seeded, and diced
  • 1 medium red onion, diced
  • 1 cup Italian parsley, chopped
  • 1/2 cup fresh mint, chopped
  • 2 tablespoons of white balsamic (or cider) vinegar
  • 2 tablespoons of extra-virgin olive oil
  • 3 pounds of flank steak
  • 2 teaspoons of sea salt
  • 1/2 teaspoon of freshly ground black pepper


Toss cantaloupe, onion, parsley, mint, vinegar, and oil into a bowl. Set aside. Heat a grill, grill pan, or large skillet over high heat. Season flank steaks on both sides with salt and pepper. cook 5 to 8 minutes on each side for medium-rare, 8 to 10 minutes for medium, or 10 to 12 minutes for well done. Remove from heat and allow to rest on a clean cutting board for 5 to 7 minutes. Cut steak diagonally into 1/8-inch thick slices and transfer to platter. Spoon half the relish on top. Serve remaining relish on side.

Flank steak with relish


Did you know that cantaloupe is packed with nutrients? It’s a great source of vitamin A and C. Once eaten the beta-carotene in cantaloupe converts to vitamin A. It acts as an antioxidant that helps to fight free radicals that will attack your body. Vitamin A is important for your eye health, a healthy immune system, and healthy red blood cells.

And then there’s Vitamin C. Did you know that according to the USDA that one cup of cantaloupe contains over 100 percent of the recommended daily value of vitamin C? Vitamin C also plays an important role in the production of your muscle, collagen in your bones, cartilage and blood vessels.