Nothing Beats a Summer Peach: Make Peaches Part of Your Healthy Diet

Did you know Western Colorado is known for its fresh peaches? The Palisade Peach has been a summer staple since the early 1900s. They are known for being extra juicy and sweet thanks to the region’s long sunny days and cool nights. Peaches are also full of nutrients that are an essential part of a healthy diet.

Peaches are part of the stone fruit family, and they’ve been known to help fight off diseases like diabetes and cardiovascular disease. One study found that stone fruits have anti-inflammatory properties that can also lower cholesterol.

Fun Facts about peaches:

• Healthy snack: A medium size peach makes for a healthy snack containing about 2 grams of fiber and is full of vitamin C.
• Hydrating fruit: Peaches are 85% water making it perfect for hot summer days!
• Great for dessert: Juicy and sweet peaches are delicious on their own and satisfy a sweet tooth
• Versatile: Peaches can be eaten fresh, frozen, and used in sweet or savory dishes. It’s easy to pack along as a snack in a lunch since they don't need to stay refrigerated although we recommend keeping them out of the sun once picked to keep them fresh.

Here are some peach recipes to incorporate as part of your healthy diet.

Fresh Peach Lemonade

Serves 5

• 4 cups water
• 3 peaches, chopped
• 2 lemons juiced and zested
• ½ cup sugar

1. In a small saucepan, bring 2 cups water, peaches, zest of lemons and sugar to a boil. Reduce heat; cover and simmer for 5-7 minutes or until peaches are tender.
2. Remove from heat.  Cool. Strain, discarding peach skins and zest.
3. In a large pitcher, combine peach mixture, lemon juice and the remaining 2 cups water. Add lemon slices and garnish with mint if desired.  Serve over ice.

Nutrition Information: 78 Calories per 10.9 oz serving, 0.3 g of Fat, 20 g total carbohydrates, 1 g dietary fiber, 18 g sugar, 1 g protein

Source: St. Mary's Regional Hospital Food Nutrition Services department

Peach Granola

Serves 8

• 4 cups old fashioned oats
• 1 1/2 cups raw pecans
• ½ cup unsweetened shredded coconut
• ½ cup slices almonds
• 2 peaches, diced
• ½ cup water
• 1/4 cup honey
• 1/4 cup coconut oil
• 1 teaspoon cinnamon
• 1 teaspoon salt
• 1 teaspoon vanilla extract

1. Preheat oven to 350F
2. In a large bowl, mix together oats, pecans, coconut, almonds.
3. Mix the water, honey, coconut oil, cinnamon, salt, and vanilla extract in small pan on stove.  Stir until everything melts together.
4. Mix the oats and the honey mixture until everything is coated and transfer to a baking sheet lined with parchment paper.
5. Bake for 30-40 minutes, stirring every 15 minutes.

Nutrition Information: 355 Calories per 4.8 oz serving, 23.7g of Fat, 309 mg sodium, 47 g total carbohydrates, 10 g dietary fiber, 14 g sugar, 10 g protein

Source: St. Mary's Regional Hospital Food Nutrition Services department

Veggie And Peach Stuffed Tomatoes

Serves 2

• 1 ripe medium beefsteak tomatoes
• 1 ripe peaches pitted and cut into 1/2-inch pieces (2 cups)
• 3 Kirby cucumbers, peeled, seeded, and cut into 1/2-inch pieces (1 1/3 cups)
• Kernels from 1 ears corn (1 1/2 cups)
• 6 tablespoons extra-virgin olive oil
• ¼ cup fine dice red bell pepper
• ¼ cup fresh chopped parsley
• 1 to 2 tablespoons fresh lime juice
• 1 1/4 teaspoons coarse salt, plus more to taste
• 1/4 teaspoon freshly ground pepper, plus more to taste

1. 1/2 cup shredded fresh basil leaves
2. Cut tomato in a crown.
3. Scoop out the seeds and ribs, and coarsely chop.
4. Stir together chopped tomatoes, peaches, cucumbers, corn, oil, 1 tablespoon lime juice, salt, and pepper. Let stand for 15 minutes.
5. Taste and adjust for acidity, adding up to 1 tablespoon more lime juice.
6. Stir in basil.
7. Season inside of tomato shells with salt and pepper.
8. Fill tomatoes with tomato mixture, and garnish with basil sprigs.

Source: St. Mary's Regional Hospital Food Nutrition Services department

Peach Bar recipe

Servings 16

Crust:

• 1 cup all purpose flour
• 1 1/3 cup old fashioned oats
• 1/2 cup granulated sugar
• 1/4 cup brown sugar
• 1 tsp cloves
• 1 tsp cinnamon
• 2/3 cup unsalted butter, melted and cooled
• Pinch of salt (optional)

Filling:

• 2 cups peaches, peeled and diced
• 2 tbsp honey
• 2 tsp cornstarch
• 1 tsp lemon juice
• 1 tsp almond extract (omit or sub with vanilla if desired)

Directions:

1. Preheat oven to 350 degrees. Spray 8" square pan.
2. Dice peached into ½ in pieces. Mix peaches with the lemon juice and almond extract. Then mix with cornstarch and honey.
3. In a separate medium size bowl, mix flour, oats, sugar, cloves, and cinnamon. Then add melted butter and stir until ingredients are well mixed.
4. Place 2/3 of the crust mixture into the 8" pan, spread evenly around the pan. Using a slotted spoon, cover the crust with peach mixture, allowing liquid to stay in the bowl.
5. Take remaining crust mixture and crumble over the peach mixture. Bake 30-35 minutes until crust is lightly browned. Cool completely before serving to keep to shape of the bars.

Nutrition Information: 224 Calories per serving, 5 g of Fat, 44mg sodium, 43.7g total carbohydrates, 6.2 g dietary fiber, 17.9 g sugar, 1.8 g protein 

Quinoa with Peaches, Basil, and Mint

Serves 4

• 1 cup of cooked quinoa
• 1 peach, chopped small
• 1 bunch mint, chopped
• 1 bunch basil, chopped

Dressing:

• 1 tablespoon olive oil
• 1 teaspoon honey
• Zest of 1 lemon
• Juice of 1 lemon

1. Mix olive oil, honey, lemon zest, and lemon juice in small bowl. Mix cooked quinoa, chopped peach, chopped mint and chopped basil in medium bowl.
2. Mix quinoa mixture and dressing in serving bowl.
3. Serve.

Can be made a day before and put in the in the fridge.

Nutrition Information: 157 Calories per 4.6 oz serving, 5.7 g of Fat, 4mg sodium, 25g total carbohydrates, 2 g dietary fiber, 13 g sugar, 13 g protein

Source: St. Mary's Regional Hospital Food Nutrition Services department

Additional Recipe Ideas:

• Marinated Flank Steak with Grilled Radicchio and Peaches
• Peaches and Green Smoothie

Clearly, there’s no wrong way to enjoy a peach — so get at it and start making some delicious memories!