Pretty as a Peach: Celebrating National Peach Month



BY ELISA D. WALLACE

Which fruit is only 68 delicious calories, yet provides you with 19% of an adult’s daily value for vitamin C, 11% for vitamin A and 10% for potassium? The succulent peach! Originally heralding from the rose family, you don’t have to drive down to Georgia to enjoy this nutritious fruit. Head to your local grocery for great deals on the wholesome snack.

Despite this fruit being incredibly sweet when ripe, the peach is extremely healthy for you to indulge in! One peach contains close to three grams of dietary fiber, which is approximately 10% of your daily dietary fiber recommendation. This August, join the nation in celebrating National Peach Month by experimenting with healthy new recipes that feature this delightful fruit.

Speedy Peach Cobbler: What is great about this recipe is it does not require the hours that a peach cobbler used to take! This recipe also will not break your summer diet plan. One piece only yields 210 calories and four grams of fat.

Ingredients:

  • 1 can sliced peaches, packed in juice (16 ounces)
  • 1 egg
  • 1/3 cup sugar
  • 1/2 cup flour
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 tablespoon margarine

Directions:

  1. Preheat the oven to 375 degrees F.
  2. Open the can of peaches. Pour the peaches with juice into casserole dish. Heat on stovetop until they bubble.
  3. Slightly beat 1 egg.
  4. In a mixing bowl, mix the egg, sugar, flour, baking powder, salt and margarine.
  5. Drop spoonfuls of this mixture on top of the hot, bubbling peaches.
  6. Use potholders to carefully remove the casserole dish from the stove.
  7. Put the casserole dish in the oven. Bake for about 30-40 minutes.

 

Peach Tart: This healthy dish is 11 grams of fat and 259 calories per slice. On a hot summer day, a peach tart is a perfect way to enjoy a healthy diet.

Ingredients:

  • 1 teaspoon vanilla extract
  • 1 cup strawberries, sliced (or kiwi, bananas, pears, peaches or blueberries)
  • 1/2 cup margarine
  • 1/2 cup sugar
  • 1 teaspoon vanilla extract
  • 1 egg (large)
  • 2 cups flour
  • 2 teaspoons baking powder
  • 8 ounces cream cheese, non-fat or light
  • 1/2 cup sugar

Directions:

  1. Preheat oven to 375 degrees F.
  2. For crust, cream margarine, sugar vanilla and egg until light and fluffy. Add flour and baking powder, mixing well.
  3. Spread mixture about 1/8 inch thick on a pizza pan, baking sheet or 9-inch by 13-inch pan.
  4. Bake for 10-12 minutes or until lightly browned. Cool.
  5. For spread, mix together cream cheese, sugar and vanilla. Spread on cooled cookie crust.
  6. Arrange fruit on top of pizza. Refrigerate until serving time.

 

Chicken with Peach Glaze: This dinner dish is a healthy dinner option with only 420 calories and 8.5 grams of fat per serving. Top with a grilled peach to add extra flare.

Ingredients:

  • 2 cups peach preserves or jam
  • 3 tablespoons olive oil, plus more for brushing
  • 2 tablespoons soy sauce
  • 1 tablespoon Dijon mustard
  • 1 tablespoon finely chopped garlic
  • 1 small jalapeno, finely chopped
  • Kosher salt and freshly ground pepper
  • 8 Frenched chicken breasts
  • 4 ripe peaches, cut in half and pitted

Directions:

  1. Combine the peach preserves, olive oil, soy sauce, mustard, garlic and jalapeno in a medium bowl and season with salt and pepper. Reserve 1/2 cup.
  2. Preheat the grill.
  3. Brush the chicken with olive oil and season with salt and pepper. Place the chicken skin-side down and cook until golden brown, 6-7 minutes.
  4. Turn over and continue cooking for 5-6 minutes. Brush both sides with the peach glaze and continue cooking until done (an additional 4-5 minutes).
  5. Place the peach halves cut side down on the grill and grill for 2 minutes.
  6. Turn over, brush with the reserved 1/2 cup of peach glaze and grill until the peaches are soft, 3-4 more minutes.

 

Grilled Peach Sundaes: Add extra flavor to your peaches through tossing them on the grill! With this treat being only 191 calories and 4 grams of fat, this sundae is a healthy way to cool down on the scorching summer days.

Ingredients:

  • 2 peaches, halved and pitted
  • 1 teaspoon canola oil
  • 2 scoops nonfat vanilla frozen yogurt or fruit sorbet
  • 1 tablespoon toasted unsweetened coconut

Directions:

  1. Preheat grill to high.
  2. Brush peach halves with oil and grill until tender.
  3. Place 2 peach halves in each bowl and top with a scoop of frozen yogurt (or sorbet) and coconut.

 

 


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