PrintBy Vanessa Rush
eDiets Contributor
- Berry Peachy Soy Smoothie with English Muffin Turkey Sandwich
- Sunny Peach-Pineapple Slush
- Ham Chef Salad, Triscuits and Peach Slices with Blueberries
- Just Peachy Sandwich
- Grilled Rosemary Lamb Chop, Grilled New Potatoes and Grilled Peaches in Raspberry Sauce
Want to liven up your meal plan and make it just peachy? Summer’s here, and that means plenty of juicy peaches are available.
Of course this sweet fruit makes a great snack on its own, but there are plenty of places where peaches fit into eDiets’ meal plans, particularly the Summer Fresh plan. Peaches can show up in unexpected places: compotes, smoothies, cereal and even the grill.
Peaches are never the pits for those watching their weight. One cup of peach slices or one average-sized whole peach is fat-free and only 66 calories. Pam Ofstein, eDiets director of nutrition services, cites peaches as one of her favorite fruits.
“Whether you like them fresh (my favorite) or dried (also my favorite), they are an easy pick. And don’t forget that even when not in season, you can have them year-round – canned or stewed. Always opt for the ones canned in water or natural juice,” Pam says.
Canned peaches are always economical, but summer is the perfect time to invest in fresh peaches. Whether you find them at the grocery store or at your local farmer’s market, they are a bargain when in season. You can slice and freeze fresh peaches right now for a burst of summer freshness when the weather turns cold.
Besides being juicy, sweet and low-calorie, Pam says the fruit packs a lot of nutrition, too.
“High in vitamin C, fiber, vitamin A, and potassium they can be a perfect addition to snacking healthy and adding vitamins and minerals in daily,” she says.
These nutrients not only make your insides beautiful, but they also help your skin glow and reduce the risk of disease by packing lots of antioxidants and fiber.
Try some of these recipes the next time you pick a peck of peaches!
Breakfast
Why not start a hot day with a cool, fruity smoothie? These frosty libations satisfy hunger and make your morning a little sweeter.
1. Berry Peachy Soy Smoothie with English Muffin Turkey Sandwich
Berry Peachy Soy Smoothie Ingredients
1 cup soy milk
2 small peaches or nectarines
1/2 cup fresh raspberries
2 ice cubes
Directions
Process all ingredients in a blender until smooth. Add ice cubes and process another 30 seconds. Serve.
Also Include
1 whole wheat English muffin
2/3 Tbsp. low fat mayonnaise
2 oz. low sodium, cooked & sliced turkey breast
11 whole almonds
2. Sunny Peach-Pineapple Slush with Ham and Cheese Sandwich
Sunny Peach-Pineapple Slush Ingredients
3/4 cup pineapple juice, unsweetened
1 small peach or nectarine
1/2 cup fresh pineapple, diced
3 ice cubes
Directions
Place all ingredients, except ice cubes, in a blender and process until smooth. Add ice cubes and blend another 30 seconds. Serve immediately.
Also Include
2 slices whole wheat bread
1 1/2 tsp. margarine – vegetable oil spread, 60% fat
2 oz. low-fat cheddar cheese
1 1/2 oz. low-sodium, lean sliced ham
Lunch
Fresh fruit makes an awesome side when paired with a satisfying salad. Enjoy a cool meal without having to cook!
3. Ham Chef Salad, Triscuits and Peach Slices with Blueberries
Ham Chef Salad Ingredients
3 cups mixed salad greens
6 cherry tomatoes
2 fresh radishes (medium)
1/3 small red onion
2 oz. low sodium, lean sliced ham
1 oz. low sodium Swiss cheese
3 Tbsp. salad dressing, low fat or nonfat; low sodium
1/4 cup of croutons
Directions
Rinse and chop all vegetables; place in a salad bowl. Dice ham and cheese and add to bowl. Pour dressing over salad, add croutons, toss well and serve.
Also Include
8 low-sodium Triscuits
1 small peach or nectarine
1/4 cup fresh blueberries
Snack
Yum! This creamy, fruity nosh has everything you need to satisfy the munchies. Cream cheese, fruit and whole grains come together deliciously!
Ingredients
1/2 small peach or nectarine
1 slice whole wheat bread
4 tsp. low fat cream cheese
1 2/3 Tbsp. low sugar jelly or jam
Directions
Wash and thinly slice peach, removing pit. Cut bread in half on the diagonal. Spread cream cheese on one half of bread and arrange the peach slices on top of bread (you will need to stack the peach slices). Spread the jam on the other bread slice and top peaches. Serve. *Note – Raspberry or blackberry jam is recommended for this sandwich, but you may use any flavor you prefer.
Dinner
Fancy enough for company but easy enough for a weeknight, this meal is savory and sweet all at once.
5. Grilled Rosemary Lamb Chop, Grilled New Potatoes and Grilled Peaches in Raspberry Sauce
Grilled New Potatoes Ingredients
1 Tbsp. water
1/3 Tbsp. olive oil
1 Tbsp. fresh parsley
1 1/2 small potatoes, red, flesh and skin
1 Tbsp. dressing, Italian low fat
1 Tbsp. fresh, grated Parmesan cheese
Directions
*Note – may use red and white baby new potatoes for this recipe, if available.
Preheat grill to medium heat. Wash and dry potatoes; quarter potato if baby new potatoes not available. Place in the center of a large piece of heavy duty foil (or a double layer of regular foil). Drizzle with water and oil. Bring up foil sides, double folding top and ends to seal packet while leaving room for heat circulation inside. Grill 10-15 minutes or until potatoes are tender. While potatoes are grilling, wash and chop parsley; set aside. Cut slit in foil to release steam, open packet carefully. Place potatoes on plate and drizzle with dressing. Sprinkle on cheese and parsley, enjoy!
Grilled Peaches in Raspberry Sauce Ingredients
1/4 cup fresh raspberries
1/3 Tbsp. fresh lemon juice
1/4 tsp. sugar
1 small peach or nectarine
1/3 Tbsp. brown sugar, packed
1/4 tsp. cinnamon
1/4 tsp. vanilla extract
1/4 tsp. margarine – vegetable oil spread, 60% fat
Directions
Preheat grill coated with cooking spray to medium-high heat. In a blender or food processor, process raspberries, lemon juice and sugar until pureed. Strain and discard seeds. Cover and chill. Wash and cut the peach in half, removing the pit. Place the peach halves, cut side up, on a large piece of heavy-duty foil (or a double layer of regular foil). Combine brown sugar and cinnamon; sprinkle into peach centers. Sprinkle with vanilla; dot with butter. Fold foil over peaches and seal. Grill for 15 minutes or until heated through. To serve, spoon the raspberry sauce over peaches.
Grilled Rosemary Lamb Chop Ingredients
3 1/2 oz. lean lamb chop
1/2 tsp. dried rosemary
1/4 tsp. garlic powder
1/2 Tbsp. fresh lemon juice
Directions
Preheat grill coated with cooking spray to medium heat. Rinse and pat dry chop. Season lamb with rosemary and garlic powder on both sides; sprinkle with lemon juice. Grill chop about 4-5 minutes per side until done to desired level of doneness. Serve.
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