Good nutrition is important! Every month we will provide information on one of our favorite foods, and some great ways to incorporate it into your weekly meals.
The featured food for the month of August is peaches. This is the perfect time of year for some fresh peach recipes! Peaches are a stone fruit (their flesh surrounds a "stone" with a seed inside). Although fruits can be high in sugar, peaches have a relatively low sugar content for a fruit. Peaches are also high in antioxidants.
This month we decided to try three different recipes:
(The above links to external websites are to provide recipes only. WFL does not support or endorse any of the above websites, their content, or their creators).
I have added/omitted some ingredients based on personal preference. Please feel free to add/omit ingredients based on your personal preference.
Peach Flatbread with Avocado & Balsamic Honey
Ingredients:
-4 flatbreads
Avocado Ricotta:
-1 cup or 3 medium avocado
-1/2 cup fat-free ricotta cheese (omitted)
-1 tablespoon lemon juice
-1/4 cup basil, finely chopped (omitted)
-Salt & pepper, to taste
Toppings:
-16 oz peaches, cut into 1/2-inch wedges
-Salt & pepper
-Fresh basil (omitted)
Honey Balsamic Reduction:
-1 cup balsamic vinegar
-1/2 cup honey
Instructions:
1. Preheat grill (or oven) to 375 degrees F (or follow instructions for your flatbread)
2. Make avocado ricotta: Mash all ingredients in a bowl and set aside.
3. Make the balsamic reduction: Pour balsamic and honey in a small saucepan over medium heat. Allow to reduce to about 1/2 cup (15 minutes), and set aside.
4. Grill (or bake) flatbreads. Transfer to a cutting board and spread avocado ricotta evenly on each flatbread. Top each with peaches and salt and pepper. Garnish with fresh basil and honey balsamic reduction. Slice and serve.
Final product:
Quinoa-Arugula Bowl with Peaches & Avocado
Ingredients:
-1 tablespoon sherry vinegar (I substituted rice vinegar)
-2 teaspoons olive oil
-1/8 teaspoon kosher salt
-1/8 teaspoon black pepper
-1 cup arugula (I substituted baby arugula & baby spinach mix)
-3/4 cup precooked quinoa
-1/2 avocado
-1/4 cup chopped peaches
-2 tablespoons chopped walnuts (omitted)
-2 teaspoons crumbled Cotija cheese (omitted)
Instructions:
1. Whisk together vinegar, oil, salt, and pepper in small bowl.
2. Place the arugula in the bottom of a medium bowl. Arrange the quinoa, avocado slices, peaches, and walnuts around the sides of the bowl. Drizzle with the vinaigrette and sprinkle with cheese.
Final product:
Healthy Basil Peach Sorbet
Ingredients:
-5 ripe peaches
-1/2 cup unsweetened almond milk
-5-7 basil leaves (omitted)
-1 lime (omitted)
-4 tablespoons honey
Instructions:
1. Pit & chop the peaches. Place in a plastic container to freeze for at least 4 hours (preferably overnight).
2. Remove the peaches from the freezer and let defrost for about 30 minutes. Mince the basil leaves.
3. In a food processor or blender, combine the peaches, almond milk, basil leaves, and honey. Halve the lime, and squeeze the juice of one half into the blender/food processor.
4. Blend or process ingredients for about 2 minutes.
5. Pour the sorbet mixture into another plastic container or bowl. Freeze sorbet until solid, about 4 hours. Once frozen, scoop the sorbet into two bowls and top with another sprinkle of basil or a small dollop of honey.
Final product:
My thoughts:
All of these recipes tasted great, and were fairly simple to make. I did find it slightly difficult to find a few of the ingredients (such as the sherry vinegar for the quinoa-arugula bowl) but it was easy enough to find substitutions. I also omitted a few ingredients based on personal dietary restrictions and preference.
I found the flatbread to be flavorful even with the omission of the ricotta, and the combined taste of the peach and avocado blended better than I expected. The flatbreads each make a tasty snack or even a small quick meal (although protein is limited).
The quinoa-arugula bowl was super quick and easy to make, especially since I purchased pre-cooked quinoa. It lacked a bit of flavor, but that's likely due to my omission of the cheese and walnuts. The bowl was very filling, and once again I enjoyed the avocado and peach combination.
The healthy peach sorbet was a bit of a challenge given the low power of my blender. However, when I was finally able to get the mixture to blend down the recipe was otherwise a success. The sorbet solidified well in the freezer, and while there were a few chunks of peaches here and there, the final product made a yummy summer snack or dessert.
I hope you'll consider giving one (or all) of these recipes a try. Let us know what you think!
The above recipes and information are not intended to replace the advice of a healthcare professional. Please consult a registered dietitian or physician to determine the best dietary guidelines for your individual needs.