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Warm weather is here, and so is the season’s delicious bounty of fresh summer stone fruit. Everyone knows that fruit is good for you, but did you know that peaches, plums and nectarines are good sources of vitamin C? This summer, bite into a fresh California peach, plum or nectarine to get your Summer C.
Vitamin C is essential for healthy teeth and gums, aids in the absorption of iron and helps maintain connective tissue health which is important for defending against infection. However, the good nutrition news doesn’t stop there. In addition to vitamin C, peaches, plums and nectarines also contain potassium and fiber (see chart below).
Naturally sweet and juicy, California peaches, plums and nectarines are the perfect summertime food, from smart snacking to healthy recipes. For a scrumptious appetizer or satisfying lunch that packs a good-for-you plum punch, try Tarragon Turkey Lettuce Cups with Plums and Toasted Almonds. It’s possible to add more nutrients to your favorite desserts, too. Nectarine Neufchatel Cheesecake is reduced fat, but full of flavor and rich in nectarine nutrients. Don’t forget that drinking your fruit counts, too. This simple Peach Pie Smoothie is a tasty twist on a classic that is a wholesome treat any time of day.
For more recipes and nutritional information, visit www.eatcaliforniafruit.com.
  
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Nectarine Neufchatel Cheesecake
Makes 8 servings
Prep time: 20 minutes
Cook time: 35 minutes
Chill time: at least 3 hours
12 ounces Neufchatel cheese (1/3 less fat cream cheese), at room temperature
1⁄3 cup fat-free plain or Greek yogurt
1⁄3 cup sugar
1 tsp vanilla extract
1⁄4 tsp almond extract
3 egg whites
1 egg
1 (6-ounce) ready-to-use natural graham cracker pie crust (with no trans fat)
1 tblsp honey
1 tblsp fresh lemon juice
2 fresh California nectarines, pitted and diced
2 tsps finely chopped fresh mint
Preheat oven to 325°F. Beat cream cheese, yogurt, sugar and extracts with electric mixer until smooth. Add egg whites and eggs, beat just until smooth. Pour into crust and bake for 35 minutes or until center is nearly set. Cool on rack, then refrigerate for 3 hours
or until well chilled. Whisk together honey and lemon juice in a medium bowl. Add nectarines and mint and toss gently. Just before serving, top each slice with nectarine mixture.
Nutritional analysis per serving: Calories: 280; Fat: 16g; Saturated Fat: 8g; Trans Fat: 0g, Cholesterol: 60mg; Sodium: 330mg; Carbohydrates: 28g; Fiber: 1g; Sugars: 12g; Protein: 8g; Vitamin A: 15%; Vitamin C: 6%; Calcium: 6%; Iron: 4%
Peach Pie Smoothie
Makes 2 servings
Prep time: 5 minutes
2 fresh California peaches, pitted and sliced
1 cup low-fat vanilla frozen yogurt
1⁄4 cup low-fat milk
2 tsps honey
1⁄2 tsp vanilla extract
1⁄8 tsp cinnamon
2 vanilla wafer cookies, crumbled
Puree all ingredients except cookies in a blender until smooth.
Pour into 2 chilled glasses and top with cookie crumbles.
Nutritional analysis per serving: Calories: 320; Fat: 5g; Saturated Fat: 3g; Trans Fat: 0g, Cholesterol: 65mg; Sodium: 85mg; Carbohydrates: 59g; Fiber: 2g; Sugars: 37g; Protein: 11g; Vitamin A: 15%; Vitamin C: 15%, Calcium: 30%; Iron: 2%
Tarragon Turkey Salad Lettuce
Cups with Plums and Toasted Almonds
Makes 4 servings
Prep time: 15 minutes
12 ounces extra thick, deli-sliced, low-sodium oven-roasted turkey breast, diced
2 fresh California plums, pitted and diced
1⁄2 cup thinly sliced celery
1⁄4 cup minced red onion
1⁄4 cup light mayonnaise
2 tblsps fat-free plain yogurt
1 tblsp white wine vinegar
1 tblsp finely chopped fresh tarragon
Sea salt to taste
3 tblsps sliced almonds, toasted
12 butter lettuce leaves
Stir together all ingredients except almonds and lettuce in medium bowl. Cover and refrigerate
until ready to serve. Stir in almonds just before serving. Spoon about 1⁄4 cup mixture into each lettuce leaf.
Nutritional analysis per serving: Calories: 170; Fat: 7g; Saturated Fat: 0g; Trans Fat: 0g, Cholesterol: 45mg; Sodium: 740mg; Carbohydrates: 9g; Fiber: 2g; Sugars: 5g; Protein: 17g; Vitamin A: 15%; Vitamin C: 8%; Calcium: 6%, Iron: 2%
Vitamin C Fiber Potassium
%DV g / %DV g / %DV
Peach (1 medium/147g) 15% 2 / 8% 230 / 7%
Plums (2 medium/151g) 10% 2 / 8% 230 / 7%
Nectarine (1 medium/140g) 15% 2 / 8% 250 / 7%
Percent Daily Values are based on a 2,000 calorie diet. Daily Values may be higher or lower depending on an individual’s calorie needs.
