Peachy

Better Nutrition, July, 2005 by Lesley Johnson

A peaches-and-cream complexion. That adorable guy or girl you know who's totally a peach. Peaches and Herb. (Oh, admit it: You know every word to "Reunited.") Why are so many things we love associated with this sweet treat? Perhaps because when it comes to peaches, few things in this world are so good for us while still being so, well, good.

There are three main types of peaches: clingstone (or cling), where the peach clings to the pit; freestone, where it separates easily from the pit at any time; and semi-freestone, where the fruit pulls freely from the pit but only when the peach is completely ripe. They come in yellow and white, with the latter being slightly more sugary. There's also a sub-species of the peach--the nectarine--whose only difference is the "fuzzy" gene. Peaches have it; nectarines don't.

Besides being deliciously sweet to eat, peaches also offer a wealth of health for any body. A cup of raw peach slices provides 10 percent of your daily dietary fiber intake as well as 19 percent of your vitamin C, 11 percent of your vitamin A and 9 percent of your potassium. Peaches are naturally free of fat, cholesterol and sodium. They're rich in free-radical fighting antioxidants and are associated with reducing blood pressure and lowering the risk of heart disease--and all for only about 60 calories per succulent peach. (Your Starbucks scone can't say that.)

Shopping? Perfect peaches should smell sweet and have skin with golden yellow or creamy white undertones. (Blush has nothing to do with ripeness, and a lack of fragrance or a greenish hue are signs the fruit was picked too early.) Peaches will keep for up to a week in your fridge and about two days on your counter. They maintain the same nutritional value whether you enjoy them over cereal, dip them into yogurt, toss them into salads or pancakes or mix them into salsas, smoothies and marinades. They also make delicious jams and jellies and, of course, pies and cobblers. So when you have a sweet tooth this summer or a case of the major munchies, satisfy both by reaching for a peach!

peach dessert pizza

Serves 4

Both cinnamon and lemon juice underscore the peach flavors in this
layered dessert. To serve it, just slice into quarters like a pizza
pie. If you can't find a pre-made pizza crust, you can substitute a
large pita bread instead.

1/3 cup firmly packed brown sugar
2 Tbs. fresh lemon juice
1 tsp. ground cinnamon
2 medium-sized peaches, unpeeled and sliced
1 cup low-fat ricotta cheese
1/3 cup confectioners' sugar
1/4 cup candied lemon peel
1 tsp. vanilla extract
1 tsp. butter or soy margarine
1 8-inch round pre-made pizza crust
1/2 cup thinly sliced almonds
2 cups sliced fresh strawberries

1. Preheat oven to 450F. Line pizza pan or baking sheet with foil.

2. Place brown sugar, lemon juice and cinnamon in mixing bowl, and stir
to combine. Add peaches, and stir to coat slices with mixture. Set
aside.

3. Place ricotta cheese in separate mixing bowl, and beat in sugar,
lemon peel and vanilla extract. Spread butter on top of pizza crust,
and place on baking sheet. Spoon half of peach mixture over crust.
Sprinkle with half of almonds. Top with ricotta cheese mixture; spoon
remaining peach mixture over ricotta. Sprinkle remaining almonds evenly
over top.

4. Bake 8 to 10 minutes. Remove from oven, garnish with strawberries
and serve.

PER SERVING: 445 CAL; 13G PROT; 17G TOTAL FAT (6C SAT. FAT); 62G CARB; 38MG CHOL; 460MG SOD; 5G FIBER; 37C SUGARS

essence
of peach soup

Serves 4

This refreshing chilled soup is both
light and sophisticated, thanks to the
blend of peach nectar, melon, fresh
lime and a splash of white wine.

2 cantaloupes
1 peach, peeled and pitted
1 cup peach nectar
1/2 cup Rhine, white Zinfandel
  or other fruity wine
  Juice of 1 lime
4 lime slices for garnish
1 cup raspberries for garnish, optional
4 Tbs. toasted pine nuts for garnish,
  optional

1. Slice cantaloupes in half crosswise,
leaving flat ends intact. Scoop out seeds,
and remove most of flesh, leaving an
inner layer. Use flesh from 1/2 melon
only; reserve the rest for another use.

2. Place melon flesh, peach, peach
nectar, wine and lime juice in blender,
and process until smooth. Pour into
container, and refrigerate until chilled.

3. To serve, pour about 1 cup soup
into each melon half, or a simple soup
bowl. Garnish with lime slices and,
if using, raspberries and almonds.

PER SERVING: 230 CAL; 5G PROT; 5G TOTAL FAT (1G SAT. FAT); 40G CARB; 0MG CHOL; 30MG SOD; 6G FIBER; 33G SUGARS

Recipes reprinted from our sister publication, Vegetarian Times.