August 2012 | Issue 73
Life's a Peach! (Recipe)
Few summer fruits are as satisfying as a ripe, juicy peach. One medium-size peach contains about 58 calories and is a good source of beta-carotene and other carotenoids – antioxidant phytochemicals that protect us from cancer.
Look for rosy peaches with a creamy or yellow background color and smooth skin. Avoid green coloring and forego fruit that is rock hard or bruised. Picked peaches don't become sweeter, but ripening does make them softer and juicer.
You can ripen peaches in a loosely closed paper bag at room temperature on the kitchen counter. When they've gotten soft enough to yield when gently pressed, store them unwashed in the fridge to keep longer. A cold peach is one of the most refreshing and healthy summer snacks.
One pound of peaches yields 1.5-2 cups of sliced fruit. In addition to topping your morning cereal with fresh peach chunks, you can make peach cobbler, peach crisp and even salsa. Try skewering peach chunks and putting them on the grill, brushed with a little lime juice. Or toss them with cooked kale or into a green salad dressed with balsamic vinegar and olive oil. Here's a popular recipe from the AICR Test Kitchen:
Peach Crumble with Blueberries
- Nonstick cooking spray
- 1 lb. fresh peaches, peeled, pitted and sliced, (about 2 1/2 cups)
- 1/2 cup blueberries
- 1 Tbsp. sugar
- 1/2 Tbsp. lemon juice
- 1/3 cup whole-wheat flour
- 1/4 cup old-fashioned rolled oats (not instant)
- 1/4 cup packed light brown sugar
- 1/2 tsp. ground cinnamon
- Pinch of salt
- 1 Tbsp. butter, cut into small pieces at room temperature
- 1 1/2 Tbsp. frozen orange juice concentrate
- 1 Tbsp. chopped walnuts
- 4 Tbsp. low-fat vanilla yogurt (optional)
Preheat oven to 375. Coat an 8-by-8-inch baking dish with cooking spray and set aside.
In large bowl, lightly toss peaches, blueberries, sugar and lemon juice. Place filling in prepared baking dish. Cover with foil and bake for 15-20 minutes.
Meanwhile, in medium bowl, use fork to mix flour, oats, brown sugar, cinnamon and salt. Add butter and blend with fingertips. Add orange juice concentrate and blend with fingertips until dry ingredients are moistened.
Remove filling from oven and stir. Sprinkle topping evenly over surface. Top with walnuts. Bake, uncovered, until topping is lightly golden brown, about 20-25 minutes more.
Let cool for at least 10 minutes before serving. Serve warm or at room temperature topped with yogurt, if desired.
Makes 4 servings.
Per serving: 220 calories, 5 g total fat (2 g saturated fat), 43 g carbohydrate,
4 g protein, 4 g dietary fiber, 80 mg sodium