Hy-Vee at Midday: Peachy Keen

By Nicole Johnson, Hy-Vee Dietitian

Peaches are a favorite summer fruit for many and it is easy to see why. Peaches are juicy, sweet and full of nutrition! Peaches are great just by themselves or can be incorporated into delicious recipes.

Nutrition:

A large peach has only 68 calories, 10% daily fiber, 11% daily vitamin A, 19% daily vitamin C and 10% daily potassium.

Peaches also contain many disease-fighting nutrients like antioxidants. Antioxidants may reduce your risk for many types of cancer, heart disease, high blood pressure, diabetes, stroke and even premature aging.

How to prepare:

If you plan to eat a fresh peach within a day or two, look for peaches that are soft and sweet –smelling.

If you will eat them later in the week, choose peaches that are firm and ripen them in a brown paper bag.

Peaches can be stored at room temperature for up to 5 days.

It is recommended to NOT refrigerate peaches as they began to break down between 36 degrees F and 50 degrees F.

Peaches in Raspberry Yogurt Sauce

All you need:

4 fresh peaches or nectarines

1 cup frozen unsweetened raspberries

1/2 cup non-fat yogurt, plain, unsweetened

1 tbsp. sugar or honey

Fresh mint

All you do:

Split peaches or nectarines in half.

Mash 3/4 cup raspberries with the back of a spoon or potato masher.

Add yogurt and honey to mashed raspberries.

Divide peaches into individual dishes and spoon yogurt sauce over the top. Garnish with 1/4 cup of whole raspberries and fresh mint.

Source: Adapted from Blue Zones

Serves: 4

Nutrition information per serving: Calories: 131; Fat: 0 g; Fiber: 5 g; Protein: 4 g; Sodium: 24 mg

Island Sunset

All you need:

2 medium fresh peaches, quartered

1 cup non-fat milk

¼ cup frozen orange-pineapple juice concentrate

1 teaspoon vanilla

3 ice cubes (add more if desired)

All you do:

Combine peaches, milk, pineapple concentrate and vanilla in electric blender.

Whir until pureed.

Add ice and whir until smooth and fluffy. Serve immediately.

Serves: 4

Honey Lime Fruit Salad

All you need:

3 tablespoon lime juice

3 tablespoon honey

2 tsp corn starch

¼ tsp poppy seed

6 cups cut up fresh fruit (peaches, strawberries, grapes and kiwi)

All you do:

Mix lime juice, honey, cornstarch and poppy seed in a 1 cup measure.

Microwave uncovered until thickened and boils, 30-40 seconds.

Cool slightly. Pour sauce over fruit in bowl; toss until fruit is glazed.

Source: Adapted from Betty Crocker’s Cooking for Two Cookbook

Serves: 6

Nutrition information per serving: Calories: 130, Fat: 0g, Fiber: 3g, Sodium: 5mg, Carbohydrate: 33g,

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