Superfood Saturday: Peaches

Article posted in: Diet & Nutrition
peaches

August is here, and it’s officially National Peach Month! This means there’s no better time to treat yourself to the delightful taste of these naturally sweet, juicy, and downright nutritious fruits. Not only are peaches incredibly low in calories, but they are also packed with essential vitamins, minerals, and dietary fiber that contribute to a healthy diet.

As you read on, you’ll discover a wealth of knowledge about the myriad health benefits that peaches offer. And to add even more excitement, we’ve got some fantastic shopping tips that will help you select the ripest and most flavorful peaches from your local market.

But wait, there’s more! We’ve also prepared a collection of mouthwatering, yet healthy, peach recipes that will make your taste buds dance with joy. From refreshing Grilled Peaches to delectable Peach Muffins, these recipes will surely elevate your peach-filled culinary adventures.

So, embrace National Peach Month and savor the goodness of this extraordinary fruit. Let’s embark on a delicious journey together, celebrating the sweet and tangy glory of peaches!

Health Benefits of Peaches

Peaches, those juicy and delicious fruits, are not only flavorful but also packed with essential nutrients. Bursting with vitamins A and C, peaches provide a refreshing taste while delivering a healthy dose of niacin, folate, iron, potassium and manganese. These remarkable fruits are a treasure trove of vitamins and minerals that contribute to a well-rounded diet.

If you’re keeping tabs on your calorie intake, you’ll be glad to know that a single fresh peach contains only about 60 calories. Moreover, peaches also offer two grams of fiber, aiding in digestion and promoting a healthy gut. So, indulge in this delightful fruit and enjoy the nutritional benefits it has to offer!

The History of Peaches

Did you know that the peach tree, along with plums and apricots, belongs to the rose family? This fascinating fact sheds light on the interconnectedness of different plant species.

It is believed that the peach tree originated in China and gradually spread westward, finding a new home in various parts of the world. Surprisingly, the first peach orchard in the United States was actually in sunny Florida, a detail often overshadowed by Georgia’s renowned association with peach crops.

Speaking of Georgia, the state has rightfully earned the title of the “Peach State” due to its impressive peach production. So next time you enjoy a juicy peach, take a moment to appreciate the intriguing history and geographic significance behind this delicious fruit!

Types of Peaches

The United States is home to an impressive array of peaches, boasting over 300 enticing varieties. These delicious fruits come in two primary types: yellow-fleshed and white-fleshed. While the majority of peaches grown in the U.S. are of the yellow variety, peaches cultivated in Asia typically showcase a delightful white flesh. With such a diverse selection, peach enthusiasts can revel in the abundant flavors and textures offered by this delectable fruit.

Shopping for Peaches

While peaches are available year-round in the United States, they generally taste the absolute best and are more affordable during the sunny and warm summer months when they are in their peak season. The ripe peaches, bursting with juiciness and sweetness, are a summertime delight that brings a refreshing and delightful flavor to picnics, barbecues and all sorts of summery recipes. So, make the most of the season by indulging in these delectable fruits while they are at their freshest and most enticing!

When shopping for peaches, it’s important to choose those that are firm to somewhat soft, indicating their ripeness and readiness to be enjoyed. Ensure the peaches are free of any bruises or blemishes, as this can affect their taste and quality.

One of the best indicators of a ripe peach is its undertone or “ground color,” which should have a dark yellow or golden hue. This signifies that the fruit has reached its optimal ripeness and is bursting with sweetness. It’s worth noting that the red top color of a peach is a result of sun exposure and does not necessarily guarantee ripeness.

Furthermore, a ripe peach exudes that classic sweet peach smell, which is a delightful sensory cue that it’s ready to be savored. Take a moment to inhale the enticing aroma, and you’ll know you’ve found a perfect peach for your enjoyment.

How to Store Peaches

When it comes to storing peaches, the United States Department of Agriculture (USDA) recommends keeping whole peaches in the refrigerator for up to five days after they ripen. Cooked peaches should be stored in a tightly sealed container in the refrigerator to keep fresh.

If peaches are too hard and still need to ripen, the USDA recommends placing them loosely in a closed paper bag at room temperature. Check daily until they are soft and sweet—and ready to eat. For tips on how to keep all of your produce fresh, click here. >

Healthy Peach Recipes

There are many ways to eat a peach. Aside from eating them whole, peaches are also a great add-in for smoothies, salads or yogurt. They are also a great fruit to bake into recipes like waffles, pancakes or muffins. Here are are few of our favorite peach recipes.

1. Grilled Peaches

grilled peaches served with mint leaves

If you’ve never had a grilled peach, you’re missing out! Grilling fruit, in general, caramelizes their sugar making the flavor even sweeter. Peach halves can be grilled for a delicious side or dessert. Click here to see the recipe! >

2. Peachy Green Ginger Smoothie

peachy green ginger smoothie

A delicious blend of peach, banana and spinach make this a nutritious smoothie that’s also packed with flavor. Combined with almond milk and fresh grated ginger, this peach-based smoothie is ultra-creamy. Click here to see the recipe! >

3. Blackberry Peach Upside Down Muffin-Cakes

Blackberry Peach Upside Down Muffin Cakes

Is it a breakfast or a dessert? This light-and-airy muffin recipe combining blackberries and peaches is reminiscent of a cake but without all the butter or excess sugar. It makes a delicious morning sweet treat or can definitely be served as a healthy dessert. Click here to see the recipe! >

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