It's the middle of August and peach season is going strong. Whether you slice them into a salad or puree them into a smoothie (or just eat them over the sink, like I love to do) peaches add a honeyed sweetness and gentle richness to any dish.
A single peach contains roughly 59 calories and is a great source of the helpful carotenoids beta-carotene, cryptoxanthin, xanthophyll, and zeaxanthin (source). According to the article, The Role of Carotenoids in Human Health, "Dietary carotenoids are thought to provide health benefits in decreasing the risk of disease, particularly certain cancers and eye disease." So encourage your clients to grab a peach and get some valuable nutrients!
Since August is the height of peach season, it makes sense that it would earn the title of Peach Month. To celebrate this lovely month, I want to offer three great ways to prepare peaches. You might be surprised at just how versatile they are...
Everyone loves pizza for breakfast. This one is made with a toasted English muffin, nut butter, and fresh fruit.
- 1 toasted English muffin
- 1 tablespoon peanut butter
- 1 teaspoon fruit preserves
- 1/2 cup fresh peach slices
- Divide the tablespoon of peanut butter evenly between the halves of the English muffin.
- Add a drizzle of jam to each half.
- Top with peach slices and serve.
Serves 1. Each serving contains 397 calories, 17 grams of fat, 4 grams of saturated fat, 0 grams of trans fat, 0 milligrams of cholesterol, 360 milligrams of sodium, 51 grams of carbohydrate, 6 grams of fiber, 18 grams of sugar, and 14 grams of protein.
This recipe also contains 0% of the daily value (DV) for vitamin A, 78% DV for vitamin C, 12% DV for calcium and 16% DV for iron.
Sometimes you don't need anything fancy to cut through the clear flavors of fresh fruit. This is one of those times.
- 4 ripe peaches
- Zest and juice of an orange
- 1 tablespoon sugar
- Preheat your oven to 350 degrees Fahrenheit.
- Pit peaches and slice each one into six wedges.
- In a small bowl, toss wedges with orange juice, orange zest, and sugar.
- Pour peach mixture into an oven-safe covered dish and bake for 20-30 minutes, until peaches are soft and smell toasty.
Serves 4. Each 3/4-cup serving contains 87 calories, 0 grams of fat, 0 grams of saturated fat, 0 grams of trans fat, 0 milligrams of cholesterol, 0 milligrams of sodium, 22 grams of carbohydrate, 3 grams of fiber, 19 grams of sugar, and 2 grams of protein.
This recipe also contains 11% of the daily value (DV) for vitamin A, 43% DV for vitamin C, 2% DV for calcium and 0% DV for iron.
Peaches aren't only good for breakfast, snacks, and dessert -- they can play a role in lunch and dinner too! In this recipe, peaches make a flavorful salsa that's perfect for topping chicken or fish.
- 2 peaches, pitted and cubed
- 1 ripe tomato, cored and cubed
- 2 tablespoons hot pepper, diced
- 1/4 cup diced onion
- 1 tsp vinegar
- Optional garnish: chopped cilantro
- Combine all ingredients in a large bowl and toss gently.
- Serve immediately or refrigerate for up to 4 hours before serving.
This recipe makes 6 servings. Each serving has 26 calories, 0 grams of fat, 0 grams of saturated fat, 0 grams of trans fat, 0 milligrams of cholesterol, 1 milligram of sodium, 6 grams of carbohydrate, 1 gram of fiber, 5 grams of sugar, and 1 gram of protein.
Each serving also has 6% of the daily value (DV) for vitamin A, 13% DV for vitamin C, 0% DV for calcium, and 0% DV for iron.
So there you have it! Three great ways to serve peaches, all in one easy post. Start celebrating Peach Month today!
PS If you like these recipes, then you'll love the other cooking resources available in the Nutrition Education Store. Check out these top sellers today!
Thanks for hanging on until the end! Would you like a free recipe handout? Here you go!
This recipe is excerpted from The Home Run Cooking Book, so if you like what you see, get the book today!
- See more at: http://www.foodandhealth.com/recipes.php/recipe/375/breakfast-pizza/#sthash.d9yevQY6.dpuf
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.