By Grace O
It’s so easy to eat well in summer! I get inspired every time I walk through a farmer’s market or even the produce section of the supermarket. There are so many stone fruits and melons available, you can’t go wrong creating dishes from fruits like peaches, nectarines, cherries, apricots and the new pluots and apriums, which are hybrids created by crossing plums and apricots.
So now is the perfect time to incorporate these delicious fruits into summer meals. Whether crafting refreshing salads or indulgent desserts, stone fruits are at their prime, offering both taste and nutrition.
Why Choose Stone Fruits?
Stone fruits are not only delightful in flavor but also packed with numerous health benefits including:
• Collagen Booster: Enjoy a cup of sliced apricots or plums to fulfill about 25% of your daily vitamin C needs. Vitamin C plays a crucial role in collagen formation, essential for healthy connective tissues, bones, cartilage, muscles, and blood vessels. It also aids in enhancing iron absorption.
• Enhanced Nerve and Muscle Function: Move over, bananas! Two small peaches (totaling about 102 calories) provide more potassium, vital for nerve and muscle function, than a medium banana (105 calories).
• Eye Health: The vibrant orange hue of apricots and peaches is due to carotenoids, powerful antioxidants that convert to vitamin A, supporting eyesight, skin health, and immune function. For maximum benefits, try grilling fresh apricots.
• Bone Strength: With two plums, you’ll get about 10% of your daily vitamin K, essential for strong bones, heart health, and various bodily processes. Research suggests that adequate vitamin K levels may reduce osteoarthritis risk.
• Digestive Health: To maximize fiber intake, enjoy peaches and nectarines with their skins on. The insoluble fiber aids in digestion, helping you feel full and satisfied while preventing constipation.
This summer, let stone fruits inspire your culinary creations and enhance your well-being. Visit your local farmer’s market or grocery store to discover these seasonal delights and explore the delicious possibilities they offer.
Plain fresh fruit in season is wonderful for a side dish or dessert, but sometimes you just must have something fabulous! Try my delicious stuffed peaches recipe that takes cut fruit to a new level.
Stuffed Peaches Recipe
Serves 4 to 8
Ingredients
- 4 ripe peaches
- 1/2 cup almonds (can be roasted but not salted)
- 1/2 cup cashews (can be roasted but not salted)
- 1 cup shredded coconut
- 2-3 Tbsp. honey (can use maple syrup to make this a vegan recipe)
- 2 Tbsp. lemon juice
- 1 tsp. lemon zest
- 1/4 tsp. salt
- 1/2 cup toasted coconut (as a garnish)
Procedure
1. Cut the peaches in half and remove the pits.
2. With a melon baller, scoop out about a tablespoon of peach flesh from the center of each peach. You will have a hole about twice the size of the one left from the pit.
3. Cover the peaches with plastic wrap and refrigerate.
4. Put the peach pulp into a food processor with the remaining ingredients (except for garnish). Process for a few seconds until you get a chunky, uniform mixture.
5. Freeze the mixture for 1-2 hours.
6. With a melon baller, scoop out a ball of stuffing and use it to fill the hole of a peach half. Repeat for the remaining 7 halves. Garnish with toasted coconut.
NOTE: If preferred, you can quickly grill the peach halves before stuffing them. If your peaches aren’t perfectly ripe, grilling them will bring out their sugars and soften their fibers. Just brush the cut sides with melted coconut oil and grill over high heat for 2-3 minutes.
– Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” You can find more age-defying recipes at Foodtrients.com/recipes. Recipes and photos reprinted with permission of FoodTrients.com and The Age Beautifully Cookbook by Grace O.
