August 1, 2013
Guest blogger Katie Saettel
With summer here, a lot of fruits and vegetables are in season, including peaches. A good source of vitamin A, vitamin C and potassium, peaches are a very versatile and nutritious fruit, with about 60 calories in one fresh peach.
Vitamins and minerals:
Foods rich in vitamin A may include the pigment beta-carotene, which gives a peach its orange-red color. The health benefits from vitamin A include decreasing the risk of night blindness, age-related macular degeneration, supporting the immune system and possibly preventing some cancers.
A peach contains roughly 19% of the daily-recommended intake of vitamin C (90mg for men and 75mg for women), which also may help boost the immune system, reduce the risk of cardiovascular diseases and eye disease. Vitamin C is an ,which helps protect cells from genetic damage.
Potassium is a mineral that contributes to several body functions: It helps regulate heart beat and circulate blood throughout the body. It also allows muscles to contract and relax and helps the kidneys filter blood. Recommended dietary intake of potassium is 4,700mg/day. A medium peach contains roughly 426mg.
Here are some delicious ways to enjoy peaches:
4 cups peeled, sliced peaches
2 cups sugar, divided
½ cup water
8 tablespoons butter
1 1/2 cups self-rising flour
1 1/2 cups milk
Ground cinnamon, optional
Preheat oven to 350 degrees Fahrenheit.
Combine the peaches, 1 cup sugar, and water in a saucepan and mix well. Bring to a boil and simmer for 10 minutes. Remove from the heat.
Put the butter in a 3-quart baking dish and place in oven to melt.
Mix remaining 1 cup sugar, flour, and milk slowly to prevent clumping. Pour mixture over melted butter. Do not stir. Spoon fruit on top, gently pouring in syrup. Sprinkle top with ground cinnamon, if using. Batter will rise to top during baking. Bake for 30 to 45 minutes.
To serve, scoop onto a plate and serve with your choice of whipped cream or vanilla ice cream.
Watermelon-Peach Salsa and Tomatoes
1/2 cup hot pepper jelly
1 tablespoon lime zest
1/4 cup fresh lime juice
2 cups seeded and diced fresh watermelon
1 cup peeled and diced fresh peaches
1/3 cup chopped fresh basil
1/3 cup chopped fresh chives
3 cups baby heirloom tomatoes, halved
Salt and freshly ground pepper
Garnish: fresh basil sprigs
- Whisk together pepper jelly, lime zest, and lime juice in a bowl; stir in watermelon and next 3 ingredients.
- Season halved baby tomatoes with salt and freshly ground pepper to taste; spoon into cocktail glasses. Top with salsa. Garnish, if desired.
Dietetic intern, University of Kentucky