Wanting to liven up the dinner menu with some fresh, seasonal fruits and veggies? Work peaches and sugar snap peas into the mix.
Peaches
If you love peaches for their sweet, refreshing flavor, you’ll be pleased to learn that they’re also good for your health. Loaded with vitamins A and C and fiber, peaches are a perfect addition to any summer meal. They can be served baked, grilled, slightly frozen or fresh out of their fuzzy skins. When purchasing peaches, don’t be fooled by the reddish color often associated with ripeness. A ripe peach will be mostly golden and firm to the touch.
The next time you fire up the grill, try the following recipe for an interesting twist on a summertime favorite.
Grilled Peaches
Makes 4 servings
Ingredients
4 ripe medium peaches
1 tablespoon dry Thai spice mixture (or 1 tablespoon mixture of red chili flakes, dry leaf thyme, garlic powder, lemon pepper seasoning and ground coriander)
Non-stick spray
1 ounce crumbled Feta cheese
16 whole-wheat crackers
Fresh herb sprigs for garnish
Directions
Peel the peaches, cut them in half and remove the pits. Dust well with the spice mixture, cover and let sit for about 30 minutes.
Then, spray the peaches with non-stick spray, and grill them until they are browned on each side and slightly softened. Remove the peaches from the grill, and cut them into large wedges. Sprinkle the peaches with crumbled cheese, and serve on the crackers.
Nutrition Facts per Serving
Calories: 206
Total fat: 7.4g
Protein: 5g
Carbohydrates: 33g
Dietary fiber: 6g
Sodium: 285mg
Source: fruitsandveggiesmorematters.org
Sugar Snap Peas
If you thought serving more dairy was the only way to improve your child’s bone health, think again. Sugar snap peas contain vitamins K and B6, which work to sustain healthy levels of calcium in the bones and protect against osteoporosis later in life.
Try the following recipe as a healthy side to any meal.
Asparagus Sauté
Makes 10 servings
Ingredients
2 pounds asparagus, trimmed and cut into one-and-a-half inch pieces
8 ounces sugar snap peas, strings removed
2 teaspoons olive oil
1 pound radishes, each cut into quarters
1/2 teaspoon salt
1/4 teaspoon black pepper
4 tablespoons chopped green onions
Directions
Fill a large bowl with ice and cold water. Steam the asparagus and snap peas until they are bright green, about five minutes. Drain the vegetables, and place them in the cold water to stop cooking. Drain the vegetables again.
Heat the olive oil in a large skillet, and stir-fry the radishes for five minutes. Add the asparagus and snap peas, and season the mixture with salt and pepper. Cook for about five more minutes, stirring occasionally. Sprinkle with green onions and serve.
Nutrition Facts per Serving
Calories: 45
Total fat: 1.1g
Carbohydrates: 7g
Dietary fiber: 3g
Sodium: 139mg
Source: fruitsandveggiesmorematters.org
For more healthy eating ideas, visit project18.stvincent.org.
Reviewed by Karen Terrell, school wellness coordinator, Peyton Manning Children’s Hospital at St.Vincent.
