Peaches, the Summertime Super Fruit
The season is in to savor the flavor of summer’s healthiest picks, peaches. Peaches are a warm weather favorite and you will find they taste best June-August in parts of the South. Not only do peaches taste amazing but are a nutritional powerhouse as well. In one medium peach you will see only 60 calories and more than 20 different macro and micronutrients, including fiber, vitamins, A, C, E, potassium and zinc. And of course they are naturally free of fat, sodium, cholesterol, gluten and trans fats!
Peaches are most often used in sweet desserts, but can hold the title role in a variety of recipes, even some savory ones!
Peachy Pork Loin
- 10 to 12 fresh peaches, unpeeled
- ¼ cup lemon juice
- ¼ cup soy sauce, reduced sodium
- ⅓ cup honey
- 1 clove garlic, finely minced
- ⅛ teaspoon ginger
- ⅛ teaspoon pepper
- 4 to 6 pound pork loin roast
- Cut 5 peaches in half and remove pits. Blend to make 2 cups of puree. Mix 1 cup of the puree with 1 tablespoon of lemon juice. Refrigerate.
- Combine remaining peach puree with the remaining lemon juice, soy sauce, honey, minced garlic, ginger, and pepper. Pour over meat and marinate in a non-reactive container or large sealed plastic bag in the refrigerator for 3 hours or more, turning occasionally. Drain and reserve marinade. Cook meat on a spit over low coals for about 3 hours, basting often with marinade.
- Cut the remaining peaches in half and remove pits. About 30 to 40 minutes before the roast is done, place the peach halves on a double thickness of foil under the roast. Brush with marinade and serve as a garnish surrounding the roast. Heat the refrigerated peach mixture with the marinade to serve with the roast.
Peach Pie Smoothie
- ½ cup nonfat or 1 percent lowfat milk
- ½ cup nonfat plain yogurt
- 1 cup frozen unsweetened peaches
- 1 tablespoon honey, plus more to taste
- ¼ teaspoon vanilla extract
- ⅛ teaspoon ground cinnamon
- Pinch ground nutmeg
- Pinch ground ginger
- Put all ingredients into a blender and blend until smooth.
Serves 2. Each 1 cup serving contains: 212 calories, 0 g fat, 10 g protein, 47 g carbohydrates, 41 g sugar, 2 g fiber, 5 mg cholesterol, 120 mg sodium.
Summer Peach and Tomato Salad
- ¼ cup thinly vertically sliced red onion
- ½ pound ripe peaches, pitted and cut into wedges
- ¼ pound heirloom beefsteak tomatoes cut into thick wedges
- ¼ pound heirloom cherry or pear tomatoes, halved
- 1 tablespoon sherry vinegar
- 1½ teaspoons extra-virgin olive oil
- 1 teaspoon honey
- ⅛ teaspoon salt
- ⅛ teaspoon freshly ground black pepper
- ¼ cup (1 ounce) crumbled feta cheese 2 tablespoons small basil leaves or torn basil
- Combine first 4 ingredients in a large bowl.
- Combine vinegar, olive oil, honey, salt, and pepper in a small bowl, stirring with a whisk. Drizzle vinegar mixture over peach mixture; toss well to coat. Sprinkle with cheese and basil.
Serves 4. Each one cup serving contains: 75 calories, 3.5 g fat, 2.1 g protein, 1.7 g carbohydrate fiber, 6 mg cholesterol, 0.4 mg iron, 156 mg sodium.
Peach Lime Sorbet
- 1½ cups water
- ⅔ cup sugar
- 2 tablespoons light corn syrup
- 1 pound fresh peaches or nectarines, halved and pitted
- 1 teaspoon freshly grated lime zest
- 6 tablespoons lime juice
- ¼ teaspoon salt
- Stir water, sugar and corn syrup in a large saucepan over medium heat until the sugar dissolves. Add peaches (or nectarines); bring to a simmer. Reduce heat, cover and simmer for 10 minutes.
- Pour the fruit-syrup mixture into a blender. Add lime zest, juice and salt; blend until smooth. Pour into a large bowl and refrigerate until cold, 4 hours or overnight.
- Freeze the sorbet mixture in an ice cream maker, according to the manufacturer’s directions. (Alternatively, pour the mixture into ice cube trays and freeze until solid, about 4 hours. Unmold cubes, place half in a food processor fitted with the chopping blade, and process, scraping the sides as necessary, until fairly smooth but still icy. Repeat with the remaining cubes.)
Serves 8. Each ½ cup serving contains: 109 calories, 0 g fat (0 g sat, 0 g mono), 0 mg cholesterol, 29 g carbohydrates, 0 g protein, 1 g fiber, 77 mg sodium, 115 mg potassium.
Peach Avocado Salsa
- 1 fresh peach, pitted, peeled, and diced
- 1 small avocado, pitted, peeled, and diced
- ¼ cup jicama, peeled and diced (this is mainly for the crunch, you may use a crisp apple if you cannot find jicama)
- 3 tablespoons diced red onion
- ¼ cup chopped fresh cilantro leaves
- 3 tablespoons freshly-squeezed lime juice
- ¼ to ½ teaspoon crushed red pepper
- 2 teaspoons extra-virgin olive oil
- In a medium bowl, combine the peach, avocado, jicama, red onion, and cilantro leaves.
- In a small bowl, whisk together the lime juice, red pepper, and olive oil; pour over the salsa mixture and toss.
- Refrigerate until ready to serve.
Blueberry Peach Cobbler
- 5 pounds peaches, peeled, pitted, and sliced
- 2 tablespoons fresh lemon juice
- 1 cup granulated sugar, divided
- ⅜ teaspoon salt, divided
- 6.75 ounces (about 1½ cups) plus 2 tablespoons all-purpose flour, divided
- Cooking spray
- 1 teaspoon baking powder
- ½ cup butter, softened
- 2 large eggs
- 1 teaspoon vanilla extract
- ¾ cup buttermilk
- 2 cups fresh blueberries
- 2 tablespoons turbinado sugar
- Preheat oven to 375°F.
- Place peaches in a large bowl. Drizzle with juice; toss. Add ¾ cup granulated sugar, ⅛ teaspoon salt, and 2 tablespoons flour to peach mixture; toss to combine. Arrange peach mixture evenly in a 13 x 9-inch glass or ceramic baking dish coated with cooking spray.
- Weigh or lightly spoon 6.75 ounces flour (about 1½ cups) into dry measuring cups; level with a knife. Combine 6.75 ounces flour, remaining ¼ teaspoon salt, and baking powder in a bowl, stirring well with a whisk. Place the remaining ¼ cup granulated sugar and butter in a medium bowl, and beat with a mixer at medium speed until light and fluffy (about 2 minutes). Add eggs, 1 at a time, beating well after each addition. Stir in vanilla extract. Add flour mixture and buttermilk alternately to butter mixture, beginning and ending with the flour mixture, beating just until combined. Stir in blueberries.
- Spread batter evenly over peach mixture; sprinkle with turbinado sugar. Place baking dish on a foil-lined baking sheet. Bake at 375°F for 1 hour or until topping is golden and filling is bubbly.
Serves 12. Each ¾ cup contains: 300 calories, 9.6 g fat, 5.1 g protein, 52.2 g carbohydrate, 3.5 g fiber, 58 mg cholesterol, 1.5 mg iron, 189 mg sodium.