Peaches Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Peaches

Peaches

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At a Glance

Peaches are a tender stone fruit that come into season mid-summer. Peaches are rich in vitamins C and A, plus they contain minerals like potassium and phosphorous, as well as fiber. Ripe peaches are soft but not mushy; they should yield gently to touch. A good, ripe peach will have a fragrant smell, juicy flesh, and sweet flavor. Let peaches ripen at room temperature, and enjoy soon after ripening. Eat peaches out of hand or use them in baked goods or desserts.

Overview

Peaches are a stone fruit. They grow on trees and come into season mid-to-late summer.

There are several peach varieties. The most common are yellow flesh and white flesh peaches. The red or “blush” colour of a peach is an indicator of the peach’s variety.

Identification

Peaches are round and have a juicy yellow flesh and pinkish-yellow, soft, fuzzy skin. They range in size and taste very sweet.

Peaches contain a large inedible pit in the center. Most peaches available are classified as “freestone,” which means the flesh can easily be separated from the pit.

Nutrition Info

One large peach (2-¾” diameter) has about 58 calories, 1.4g of protein, 14.3g of carbohydrates, 2.2g of fiber, 12.6g of sugar, and 0.4g of fat.

Peaches are rich in vitamins C and A. They are also a good source of minerals including potassium and phosphorous.

Selection

When selecting peaches, look for a creamy gold to yellow undertone. A ripe peach is not too firm and not too soft; look for peaches that are soft to the touch but not mushy. When feeling for softness, do so gently as peaches bruise very easily. Avoid peaches that are mushy, have visible damage to their skin, or look moldy.

Bigger and heavier for its size is usually better when it comes to peaches. Larger sized fruit tends to be sweeter and more flavorful.

Smell the peaches as you select them; peaches should have a pleasantly sweet fragrance. A good smell likely indicates a flavorful peach.

Storage

Store firm peaches on the counter at room temperature and they will ripen within about two days. Ripe peaches should be refrigerated and eaten within one week of purchase.

You can freeze peaches: to do so, slice them up and place them in a freezer bag. Frozen peach slices make for a delicious summer treat and are also great in smoothies or baking. Peaches can be kept in the freezer for up to six months.

Preparation

Peaches can be enjoyed raw. Be sure to wash the skin carefully, and then enjoy eating out-of-hand.

Note that peaches have a large pit in the center that is inedible. Eat around the pit, or slice the peach up to remove the pit.

In addition to being enjoyed raw, peaches can be used in a variety of recipes including smoothies, pies, muffins, and more. To prepare a peach for baking, simply chop it up, remove the pit, and follow the recipe. If a recipe calls for the skin to be removed, score the skin lightly with a knife and place the peach in a bath of simmering water to cover for about 40 seconds. Remove and place the fruit in an ice bath. When it is cool enough to handle, peel.

Recipe: Peach Blueberry Muffins

Peaches

These muffins will not let you down. They are juicy and absolutely delicious. They make for a scrumptious breakfast, snack, or dessert.

Ingredients

peaches
3
fresh blueberries
2 cups
slivered almonds
1 cup
almond meal
2 cups
oats
1/2 cup
honey
1/2 cup
coconut sugar
1/2 cup
egg whites
1/2 cup
eggs
2
vanilla extract
1 tsp

Directions

Prep Time: 15 minutes   Cook Time: 40 minutes   Yield: 6 large or 12 small

Begin by washing and dicing the peaches. Do not remove the peach skin. Once diced into small pieces, put the peaches into a large mixing bowl. Add all remaining ingredients to the mixing bowl and stir until well combined.

Lightly grease a jumbo muffin pan (i.e. a muffin pan that makes 6 large muffins as opposed to 12 small muffins) with coconut oil or cooking spray. Using a large spoon, drop the batter into the muffin tin, filling the muffin cups to the top.

Bake in preheated 350F oven for 35-40 minutes or until the top of the muffins are lightly browned (note that you can also make these in a regular muffin pan but the cooking time will decrease if you do so).

Let muffins cool in fridge for 3-4 hours before serving.

Enjoy!

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At a Glance

Peaches are a tender stone fruit that come into season mid-summer. Peaches are rich in vitamins C and A, plus they contain minerals like potassium and phosphorous, as well as fiber. Ripe peaches are soft but not mushy; they should yield gently to touch. A good, ripe peach will have a fragrant smell, juicy flesh, and sweet flavor. Let peaches ripen at room temperature, and enjoy soon after ripening. Eat peaches out of hand or use them in baked goods or desserts.