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A Sweet Slice of Summer
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Peaches And Raspberries With Champagne Peachy Grilled
Peach Lore The peach is actually a tree native to China, where it was considered a symbol of long life and immortality. Because of its association with longevity, a piece of porcelain decorated with peach blossoms was a highly esteemed birthday gift. Although native to the East, the peach is widely cultivated throughout temperate climates. Did You Know?
For the health-wise: A medium peach has 40 calories, contains 0 grams of Fat, and 10g of Carbohydrate. Peaches contain both vitamins A and C. Selection, Storage & Handling of Peaches Freestone and Cling peaches are better for cooking, but also good for eating. As peaches ripen, they become quite tender, and the scent of the peach also increases as ripeness progresses. To ripen underripe peaches, place them in a paper bag, pierce the bag in several places, and set it aside at room temperature for a couple of days. Adding an apple to the bag will speed ripening because apples exude ethylene gas, which speeds the ripening process. Check the fruit daily. When it is ripe, it will be aromatic and will give slightly to gentle pressure Never store hard fruit in the refrigerator, or in plastic bags, or in direct sunlight. You can, however, refrigerate ripe peaches in a
plastic bag for up to 5 days. Be sure to bring them to room temperature
before eating. Unless a recipe calls for it, you never need to peel peaches. In fact, many of the nutrients found in stone fruits are contained in the peel, and it’s highly recommended that the peel be consumed along with the flesh. Canned peaches are available in slices or in halves, packed either in sugar syrup or water. Frozen peaches are also available, as are dried peach halves. 1 pound peaches (4 medium) = 3 cups sliced Sources: California Treefruit Industry. Epicurious Food Dictionary (based on The Food Lover's Companion, 2nd edition, by Sharon Tyler Herbst). The Great Food Almanac, ©1994 by Irene Chalmers |
Sweet Summer
~ Succulent fruits are plentiful and in demand. Who can resist their vibrant colors
and fruity perfumes? As Mother Nature turns up the heat, peaches begin arriving in
abundance at the local supermarkets and fruit stands. Like hot days and balmy nights, this
delicious summer fruit begins arriving in late spring and disappears with the first hints
of autumn. There’s nothing quite like biting into a juicy, fragrant peach at the peak of ripeness. Perfect in a lunch bag or as an afternoon pick-me-up, peaches are one of the ultimate healthful summertime treats. In general, a peach falls into one of two classifications -- freestone, in which the stone or pit falls easily away from the flesh, and clingstone, where the fruit adheres stubbornly to the pit. It's the freestones that are more commonly found in markets, while the firmer-textured clingstones are widely used for commercial purposes. The peach's velvety skin can range from pink-blushed creamy-white to red-blushed yellow and its flesh from pinkish-white to yellow-gold. Peaches are available from May to October in most regions of the United States. Southern hemisphere imports are frequently found in coastal cities during the winter. Peaches can add distinctive color, flavor and pizzazz to summertime meals – Their versatility is one of the reasons chefs love to cook with them. You’ll find peaches in recipes from breakfast to dessert, from the very simple to the very elaborate. By using a little imagination, there's an incredibly wide range of possibilities for this succulent summer fruit: Waffles with toasted pecans and juicy peaches, an almond crusted pork loin with a colorful peach chutney, or perhaps a spinach salad with a peach vinaigrette. You can use the recipes below to jump start your love affair with the Perfect Peach --- The possibilities are endless! Editor's Note: A bountiful thank you to Oxmoor House, Inc. for the Cooking Light Cookbook series and the many delicious, creative ways for using peaches. And to our carb-counting readers, check eBay and Half.com for some of these wonderful, out of print Cooking Light cookbooks. They are an exceptional diabetic resource! Cooking Light cookbooks currently in print can be found at your local book store or visit www.oxmoorhouse.com/
PEACHY
GRILLED PORK TENDERLOIN 1 (12-ounce) pork tenderloin Trim any fat from pork. Place the pork in a plastic bag set in a shallow dish. For the marinade, combine peach nectar, teriyaki sauce, rosemary and olive oil. Pour over pork and close the bag. Marinate in refrigerator for 4 to 24 hours, turning bag occasionally. Drain the pork, discarding marinade before grilling. In a grill with a cover, arrange preheated coals around a drip pan. Test for medium heat above the pan. Place pork on grill rack, directly over the drip pan. Cover and grill about 30 minutes or until no pink remains and the juices run clear. Makes 4 Servings. Per Serving: 162 Cal; 7 g Total Fat (2 g Sat Fat); 6 g Carb; 60 mg Cholesterol; 285 mg Sodium; 19 g Protein. Exchanges: 2-1/2 Lean Meat; 1/2 Fruit.
PEACHES
& RASPBERRIES WITH CHAMPAGNE 3 Tbsp champagne Combine the champagne with the yogurt, vanilla and sugar. Mix well. Place a layer of fruit in each of six fluted champagne glasses. Spoon on champagne yogurt. Add more fruit. Repeat layering yogurt and fruit, ending with yogurt. Garnish each dessert with a mint sprig and serve. Makes 6 (1/2 cup) Servings. Per Serving: 76 Cal; 0.0 g Fat; 14 g Carbohydrate; 1 mg Cholesterol; 30 mg Sodium; 3g Protein. Exchanges: 1 Fruit.
OVEN-FRIED
PEACH PIES 1 cup drained canned peaches in light syrup,
chopped Combine peaches, 2 Tablespoons sugar substitute, and 1/2 teaspoon cinnamon. Sprinkle flour over work surface. Separate biscuits; place on floured surface. Roll each biscuit to a 4-1/2-inch circle. Place 1 heaping Tablespoon peach mixture over half of each circle. Brush edges of circles with water and fold in half. Seal edges by pressing with a fork. Place pies on a large ungreased baking sheet; coat with cooking spray. Combine remaining 1 Tablespoon sugar substitute and 1/4 teaspoon cinnamon; sprinkle over pies. Bake at 375°F for 10 minutes. Serve immediately. Makes 10 Pies. Per Pie: 116 Cal; 4 g Total Fat (1 g Sat Fat); 18 g Carb; 0 mg Cholesterol; 331 mg Sodium; 2 g Protein. Exchanges: 1 Starch; 1 Fat (1 Carb Choice). SPICED
PEACH TEA 6 orange spice-flavored tea bags Combine tea bags and water; cover and steep 5 minutes. Remove and discard tea bags; set tea aside. Combine peach juice and next 4 ingredients in a medium saucepan; stir well. Bring to a boil; reduce heat, and simmer, uncovered, 5 minutes. Combine tea and peach juice mixture; stir well. Cover and chill thoroughly. Serve over ice. Yield: 1-1/2 quarts. Per (1-cup) Serving: 75 Cal; 0.0 g Fat; 19 g Carb; 0.0 mg Cholesterol; 10 mg Sodium. Exchanges: 1 Fruit (1 Carb Choice).
CARAMEL
PEACH CAKE 1/4 cup margarine, softened Beat 1/4 cup margarine at medium speed of an electric mixer until creamy; gradually add 1/2 cup sugar, beating well. Add egg, and beat until well blended. Combine flour, baking powder, soda, and allspice; stir well. Add flour mixture to margarine mixture alternately with sour cream, beginning and ending with flour mixture. Mix after each addition. Stir in peaches, almonds, 3/4 teaspoon vanilla extract, and almond extract. Pour batter into a 6-cup nonstick Bundt pan coated with cooking spray. Bake at 350°F for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan on a wire rack for 10 minutes; remove from pan and let cake cool completely on wire rack. Melt 2 Tablespoons margarine in a small saucepan. Add brown sugar, and cook over medium heat, stirring constantly, until sugar dissolves. Remove from heat; add milk, stirring well. Add powdered sugar and 1/4 tsp vanilla extract; beat at medium speed of electric mixer until mixture is smooth. Drizzle powdered sugar mixture over cooled cake. Makes 10 Servings. Per Serving: 232 Cal; 11 g Fat (2-1/2 g Sat Fat); 32 g Carb; 27 mg Cholesterol; 157 mg Sodium; 56 mg Calcium; 3 g Protein; 1 g Fiber. Exchanges: 2 Starch; 2 Fat.
PEACH
& SWEET ONION SALAD 6 ripe peaches (about 1-1/2 pounds total),
peeled and thinly sliced In a large bowl, combine the peach and onion slices. In a small cup, whisk together the lemon juice, hot pepper sauce, salt (if using), and pepper. Pour over the peach mixtrure and toss lightly to coat evenly. Set aside for at least 30 minutes to allow the flavors to combine. When ready to serve, combine the baby greens and arugula. Divide among 6 salad plates and top each portion with the peach and onion slices. Drizzle with some of the juices from the bowl and serve at once. Makes 6 Servings. Per Serving: 66 Cal; 0.0 g Total Fat; 16 g Carb; 0.0 mg Cholesterol; 17 mg Sodium; 449 mg Potassium; 4 g Dietary Fiber; 2 g Protein. Joslin Choices: 1 Carbohydrate (Fruit).
RASPBERRY-PEACH
SALAD 1 (10-ounce) package frozen raspberries in
light syrup, thawed Place thawed raspberries in container of an electric blender or food processor; top with cover and process until smooth. Press purée through a sieve to remove seeds. Discard seeds. Add vinegar to purée; stir well and set aside. Cut peaches in half lengthwise; remove pits. Slice halves lengthwise into 1/4-inch thick slices, leaving slices attached 1/2-inch from stem end. Brush peaches with lemon juice. Arrange leaf lettuce on 8 individual salad plates. Arrange peaches over lettuce, letting slices fan out slightly. Drizzle each salad with 2 Tablespoons raspberry mixture, and sprinkle evenly with toasted almonds. Garnish with fresh raspberries, if desired. Serve immediately. Makes 8 Servings. Per Serving: 118 Cal; 2 g Total Fat; 26 g Carb; 0.0 mg Cholesterol; 1 mg Sodium; 22 mg Calcium; 2 g Protein. Exchanges: 2 Fruit. PEACHY
SWEET POTATOES 2 medium-size sweet potatoes Wash sweet potatoes; bake at 400°F for 45 minutes or until done. Allow potatoes to cool to touch. Cut in half and scoop out pulp, discarding peels. Combine potato pulp, peaches, nectar, schnapps, and salt in a medium bowl, stirring until well blended. Spoon into a 1-1/2 quart casserole that has been coated with cooking spray. Combine wheat germ, brown sugar, cereal, cinnamon and nutmeg, stirring well. Sprinkle wheat germ mixture evenly over casserole. Bake, uncovered, at 350°F for 20 minutes or until thoroughly heated. Makes 6 (1/2-cup) Servings. Per Serving: 124 Cal; Trace of Fat; 27 g Carb; 0.0 mg Cholesterol; 75 mg Sodium; 21 mg Calcium. Exchanges: 1 Starch; 1/2 Fruit.
CHILLED
PEACH SOUP 1-3/4 cups frozen sliced peaches Place peaches and 1/4 cup peach nectar in a food processor, and process until smooth. Add 1 cup peach nectar, yogurt, and sugar; process until blended. Cover and chill at least 15 minutes. Garnish with a mint sprig, if desired. Makes 4 (3/4-cup) Servings. Per Serving: 110 Cal; 1 g Total Fat (1/2 g Sat Fat); 25 g Carb; 2 mg Cholesterol; 34 mg Sodium; 3 g Protein; 1 g Fiber. Exchanges: 1/2 Starch; 1 Fruit.
SPICED
PEACH BREAD 1-1/2 cups all-purpose flour Combine first 10 ingredients in a large bowl; stir well. Make a well in center of mixture. Combine egg, yogurt, milk, oil, and vanilla in a small bowl; stir well. Add liquid ingredients to dry ingredients, stirring just until moistened. Position knife blade in food processor bowl. Add peaches; top with cover and process until smooth. Fold peaches into flour mixture. Spoon into an 8-1/2- x 4-1/2- x 3-inch loaf pan that has been coated with cooking spray. Bake at 350°F for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes; remove from pan and cool on a wire rack. Yield: 16 (1/2-inch) Slices. Per Slice: 143 Cal; 5 g Total Fat; 22 g Carb; 18 mg Cholesterol; 124 mg Sodium; 70 mg Calcium; 4 g Protein. Exchanges: 1 Starch; 1/2 Milk; 1 Fat.
PRALINE
PEACH COMPOTE Vegetable cooking spray Coat a 10-ounce custard cup with cooking spray. Spread chopped pecans in custard cup, and microwave, uncovered, at HIGH 2 to 4 minutes or until pecans are lightly toasted. Set aside. Combine orange juice, brown sugar, and orange rind in a 1-cup glass measure. Microwave at HIGH 1 to 2 minutes or until sugar dissolves. Place peaches in a bowl and pour orange juice mixture over peaches; stir gently. Cover and chill 1 hour. To serve, spoon peach mixture evenly into individual dessert dishes. Sprinkle pecans evenly over each serving. Makes 6 Servings. Per Serving: 128 Cal; 5 g Total Fat (1/2 g Sat Fat); 22 g Carb; 0.0 mg Cholesterol; 2 mg Sodium; 16 mg Calcium; 2 g Fiber. Exchanges: 1-1/2 Fruit; 1 Fat.
GINGERED
PEACH SUNDAES 3 medium-size fresh peaches, peeled and
sliced Combine first 6 ingredients in a large nonstick skillet. Cook over medium heat 8 to 10 minutes or until peaches are tender, stirring frequently. Scoop 1/2 cup ice milk into each of 6 dessert dishes. Top each with 1/4 cup peach mixture. Serve immediately. Makes 6 Servings. Per Serving: 156 Cal; 5 g Total Fat (2 g Sat Fat); 25 g Carb; 9 mg Cholesterol; 73 mg Sodium; 103 mg Calcium; 4 g Protein; 1 g Fiber. Exchanges: 1-1/2 Starch; 1 Fruit; 1 Fat.
FROZEN
PEACH YOGURT PIE 3/4 cup plus 2 Tbsp (about 16 cookies)
finely ground Ed Note: Plan to serve this pie the same day you make it because ice crystals will form after one day. To prepare the crust: Preheat oven to 350°F. Reserve 2 Tablespoons of the gingersnap crumbs. Combine the remaining 3/4 cup gingersnap crumbs and diet margarine in the bottom of a 9-inch pie plate. Press the mixture up sides. Bake for 5 minutes. Remove from the oven; cool and set aside. To prepare the filling: In a blender or food processor fitted with a metal blade, place the peach halves, lemon juice, lemon zest and orange zest. Purée. Add the yogurt, egg substitute and honey. Blend the mixture for 5 seconds. Pour the mixture into the prepared crust. Freeze the pie for 2 to 3 hours or until set. Just before serving, sprinkle the remaining 2 Tablespoons gingersnap crumbs on top of the pie. Makes 8 Servings. Per Serving: 192 Cal; 5 g Total Fat (1/2
g Sat Fat); 34 g Carb; Trace Cholesterol; 119 mg Sodium; 5 g Protein; 2 g Fiber;
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