Looking to increase your daily servings of fruit? Consider adding some peaches to your diet! Peaches are in season until the end of August, so now is an ideal time to use this delicious fruit to help you get the USDA-suggested 1.5 to 2 servings of fruit per day.
Peaches are a stone fruit, meaning they have one large central seed that is either attached or slightly free from the fruit’s flesh. Peaches are usually yellow or white, white being the sweeter of the two varieties. A large peach is typically less than 70 calories and contains 3 grams of fiber, which can help you feel fuller. Peaches are also a good source of vitamins A and C, which support good vision and cell growth/repair, respectively.
Tips for preparing peaches
- When testing a peach for ripeness, the flesh should give slightly and have even coloring (golden to creamy yellow).
- Peach skin is edible, but it can get tough after cooking. Consider blanching peaches—drop the fruit into boiling water for a minute or so, remove it, and then plunge it into ice water afterwards. This should make it easier to peel off the skin for any recipes that require it.
- Washing peaches can help remove or at least subdue the fuzziness of the skin.
- To remove a peach’s pit, use a paring knife to cut along the top stem through the center of the fruit. Work the knife all the way around the pit at the fruit’s center, cutting through the entire circumference of the peach in one slice. Once you’ve made this cut, twist the peach apart until one half breaks free from the pit. The pit can then be removed from the opposite half with a gentle pull (or it can be scooped out with a small spoon.
Ways to enjoy peaches
Peaches are very versatile and can be used in savory dishes, desserts, or as a simple, healthy snack. Try these ideas:
- Add sliced peaches and a dash of cinnamon to oatmeal, cold cereal, or whole grain waffles.
- Make a parfait by mixing some chopped peaches with non-fat yogurt and low-sugar granola.
- Beat the heat by pureeing ripe peaches and freezing it into popsicles.
- Add a dollop of low-fat ricotta cheese and a drizzle of honey to a baked or broiled peach.
- Include frozen peaches in your favorite smoothie or add some to your water for a burst of flavor.
- Incorporate diced peaches into a fresh salsa.
- Add sliced peaches to your seasonal fruit salad.
- Grill fresh peaches for a quick summer treat.
- Top off a green salad with grilled peaches and some chopped nuts.
Hungry for more?
Here are some great recipes that feature peaches:
- Fresh Peach Salsa
- Green Salad with Peaches, Feta & Mint Vinaigrette
- Baked Peach Almond Oatmeal
- Peach Pie Smoothie
- Grilled Chicken with Spicy Peach Glaze
- Summer Peach and Tomato Salad
For Health Advocate Members
If you’re a Health Advocate member with access to our Wellness Coaching program, call your coach for more tips on how to incorporate seasonal produce into your meals and snacks!