Peaches provide healthy taste of summer

By Tanya Davis | Published Wednesday, July 11, 2018

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With their soft skin and sweet flesh, peaches are a summertime staple.

One of the largest fruit crops in the United States, peaches provide a great deal of nutrients with few calories and no fat. Peaches are a healthy way to fit in one of your daily servings of fruit.

Peaches contain more than 15 different vitamins and minerals with the most abundant being vitamin A, vitamin C and potassium. They are also a source of the antioxidant chlorogenic acid which helps scavenge free radicals. These are compounds your body acquires through exposure to pollutants, food and the environment.

Consuming peaches will assist in reducing the effects of aging and deter chronic diseases.

One large peach contains just 68 calories and no fat. Eating peaches instead of processed snacks, such as chips, baked goods, cereal bars and cookies, can help you manage your weight.

Peaches are naturally sweet and can replace some of the added sugars in your diet. Use them to top unsweetened whole-grain cereal, plain yogurt or plain low-fat cottage cheese, instead of choosing versions of these foods sweetened with high-fructose corn syrup or cane sugar.

July is National Ice Cream month, try a peach on top of an occasional bowl of your favorite vanilla ice cream.

Texas peach season and grilling season coincide. It’s a good way to encourage our families to eat more fruits. The following recipe for a grilled peach sundae is a delicious, tasty treat.

Contact the Extension office at 940-627-3341 for additional ideas on healthy eating.


Servings: 4

  • 2 medium peaches pitted and sliced in half
  • 1 cup low fat vanilla Greek yogurt or frozen yogurt
  • 4 tablespoons slivered almonds
  • 4 teaspoons agave nectar or honey used for drizzling

Heat grill.

Wash and slice peaches in half and remove pits. Brush with olive oil and place cut side down on the grill. Grill for 4 minutes.

Remove peaches and place 1 slice in small bowl and top with 1/4 cup of yogurt, almonds and drizzle with 1 teaspoon honey. Nutrition information per serving: 167 calories; 8 g fat (1 g saturated ); total 20 g carbohydrates; 3 g fiber.

Tanya Davis is a Wise County Extension agent.

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