Peaches, with their soft
skin and sweet flesh, are a summertime staple. One of the largest fruit crops
grown in the United States, peaches provide a great deal of nutrients with few
calories and no fat. Peaches are a healthy way to fit in one of your daily
servings of fruit.
Peaches contain over 15
different vitamins and minerals, with the most abundant being vitamin A,
vitamin C and potassium. They are also a source of the antioxidant chlorogenic
acid which helps scavenge free radicals. These are compounds that your body
acquires through exposure to pollutants, food and the environment. Consuming
peaches will assist in reducing the effects of aging and deter chronic
diseases.
One large peach, about 2
¾ inches in diameter, contains just 68 calories and no fat. Eating peaches
instead of more fattening, processed snacks, such as chips, baked goods, cereal
bars and cookies, can help you manage your weight. Peaches are naturally sweet
and can replace some of the added sugars in your diet. Use them to top unsweetened
whole-grain cereal, plain yogurt or plain low-fat cottage cheese, instead of
choosing versions of these foods sweetened with high-fructose corn syrup or
cane sugar. And since July is National Ice Cream month; maybe even on top of an
occasional bowl of your favorite vanilla ice cream.
Since the Texas peach
season and grilling season coincide during the summer months what better way to
encourage our families to eat more fruits. The following recipe for Grilled Peach Sundae is delicious
bringing out the sweetness of the fruit.
Ingredients:
- 2 medium peaches pitted and sliced in half
- 1 cup low fat vanilla Greek yogurt or frozen yogurt
- 4 Tablespoons slivered almonds
- 4 teaspoons agave nectar or honey used for drizzling
Heat grill. Wash and slice peaches in half
and remove pits. Brush with olive oil
and place cut side down on the grill. Grill for 4 minutes. Remove peaches and place 1 slice in small
bowl and top with 1/4 cup of yogurt, almonds and drizzle with 1 teaspoon honey.
Serves four.
Nutrition facts: Calories-167; Total fat-
8grams; Saturated fat-1 gram; total Carbohydrates- 20 grams; Dietary Fiber- 3
grams.
Contact the Extension office at
940-627-3341 for additional ideas on healthy eating.
