Issue No. 268
A free monthly publication of Skiff Medical Center . Newton, Iowa
August is Peach Month!
P
eaches have become as much
a part of the American summer
as watermelon, corn on the cob and
lemonade. Below are some interesting
facts about this fuzzy red-and-goldenskinned fruit.
• China is the original home of the peach
tree.
• The peach belongs to the rose family.
• Spanish explorers were the first to
bring the peach to the New World in
the 1600s.
• In the United States, most peaches are
grown in California and the southern
states. Some peaches are also grown
in Nebraska.
• Georgia is known as the “Peach State.”
• There
are
two
varieties
of
peaches: ƒƒ Freestone – The flesh does not
stick to the pit, so it is easy to
remove the pit by hand. These
varieties are usually sold fresh.
ƒƒ Clingstone – The flesh “clings” or
sticks to the pit. These varieties
are generally used for canning.
• Nectarines are a type of peach that
has a smooth skin instead of fuzz.
• Health benefits – Peaches are fatfree, cholesterol-free, sodium-free
and a good source of vitamin A and
C. They are protective to your health
as they’re helpful at reducing risk of
coronary heart disease, stroke and
some cancers. They’re also low in
calories, which helps prevent obesity,
a significant risk factor for type 2
diabetes, cardiovascular disease and
cancer.
• Selection – Look for plump, fragrant
fruit that gives a little with slight
pressure.
Avoid blemishes and
bruises. Look at a peach’s golden
background color to help determine
ripeness. The red blush on the skin
has nothing to do with ripeness so you
want to make sure the background
color is golden and contains no green.
Trust your nose – a ripe peach smells
ripe!
• Storage – Ripe peaches can be stored
in the refrigerator in a plastic bag for
up to five days. If peaches are too
hard and need to ripen, place them
in a loosely closed paper bag at room
temperature. Check daily until soft
enough to eat. Store cooked peaches
in a tightly closed container (not metal)
in the refrigerator.
• Preparation/cooking – Rinse peaches
in cool water to remove any dirt from
the skin. If peeling or cutting up
peaches for a recipe, keep them from
turning brown by sprinkling with lemon
or orange juice. If a recipe calls for
peeled peaches, dip peaches cut into
halves in boiling water for 30 seconds
or until skins loosen. Remove peaches
with a spoon and dip in cold water.
The skins should slide right off.
• Tips and uses – There are about three
to four medium peaches per pound.
One pound makes about 2-½ cups
of sliced or chopped peaches, or 1-½
cups cooked and mashed peaches.
Add chopped peaches to yogurt,
smoothies, cold cereal or oatmeal for
added sweetness and flavor. Chopped
peaches can be mixed into the batter
for pancakes, waffles, muffins or
bread. Peach slices can be baked or
grilled for a tasty accompaniment to
lean protein, and fresh peaches are a
nice addition to salads or of course,
can be eaten alone as a yummy snack.
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This month’s On the Light Side is written by
registered dietitian Nancy Schive
Peachy Chicken Salad
4 servings
• 3 fresh peaches, peeled and cubed
• 2 c cubed, cooked chicken
• 1 medium cucumber, seeded and diced
• 1 red bell pepper, diced
• ¼ c diced red onion
• 1 small head romaine lettuce, washed, dried and torn into bite-sized pieces
• ¼ c red wine vinegar
• 1 Tbsp lemon juice
• 2 Tbsp sugar
• 2 Tbsp finely minced fresh mint, if desired
• Salt and pepper to taste, if desired
Directions: In a large bowl, combine peaches, chicken, cucumber, bell pepper, onion
and lettuce. Whisk remaining ingredients together and pour over salad mixture.
Nutrition facts per serving: 183 calories; 2.6 g fat; 0 g sat/trans fat; 74 mg sodium;
20.9 g carbohydrate; 2.8 g fiber.
Peach and Avocado Salsa
Makes 3 cups
• 3 fresh peaches, peeled and diced
• 1 avocado, diced
• ½ c diced jicama
• 2 tomatoes, diced
• 1-2 Tbsp minced red onion
• 1 Tbsp fresh lime juice
• 1 tsp olive oil
• Pinch of salt
Directions: Combine all ingredients in a medium bowl. Cover and chill until
ready to serve.
Nutrition facts per 2 Tbsp serving: 26 calories; 1.9 g fat; 0 sat/trans fat; 13
mg sodium; 2.5 g carbohydrate; 1 g fiber.
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