I have two peach trees and it’s never too much! My family absolutely loves this sweet fruit. We eat them fresh and we bottle, freeze, dry, jam, you name it, we do it with peaches. The end result is always delicious.
When they are fresh in the summer, I will put them on cottage cheese for a filling snack (also a great post workout option), top my oatmeal, blend into a smoothie, or for a treat, grill them with a little whip cream. I have also included a few of my favorite recipes below.
Besides being delicious and versatile, peaches also provide us with some important nutrients. First is carbohydrates, yes, carbohydrates are an important nutrient for our bodies and provide us with energy. Certain carboyhydrates are fibers which we don’t digest, but that feed our microbiome.
Benefits of Fiber
Fiber takes longer to move out of our stomachs and provides bulk without calories. This can help with weight loss or maintenance by helping people avoid overeating. It can also assist in lowering cholesterol, preventing inflammation, stabilizing blood sugar levels, avoiding insulin resistance and helping to decrease the risk of heart disease and type 2 diabetes. They also feed the bacteria in our microbiome. This bacteria then provide us with vitamins, short-chain fatty acids, neurotransmitters (like serotonin), and crowd out pathogenic bacteria.
Types of Fiber
There are many types of fiber, all with different properties and benefits. However, they are generally classified as soluble or insoluble fibers. In other words, fibers that will dissolve in water and fibers that will not.
Soluble fiber is like scrubbing bubbles. It dissolves in water, creating a gel that cleans our GI tract as it moves through. This is the fiber that helps to lower cholesterol, slow digestion, and may have a beneficial effect on blood sugars levels. Soluble fibers are fermentable and help encourage the growth of healthy gut bacteria.
Insoluble fiber is like a scrub brush. It helps increases movement through the GI tract and prevents foods from sitting in the GI tract for too long. This helps with constipation, overall GI health, and may help with the prevention of GI disorders such as diverticulosis and possibly colon cancer. Some insoluble fibers are also fermentable and help encourage the growth of healthy gut bacteria.
Peaches contain both types of fiber. They are also rich in vitamin C, potassium, vitamin K and small amounts of many other vitamins and minerals. So as we work to increase our consumption of fruit, peaches are a great, delicious option to include.
Bacon Peach Salad
- 1 small peach
- 2 small strips of bacon crumbled
- ⅓ avocado
- 2 cup spinach
- drizzle olive oil
- drizzle balsamic vinegar
- drizzle honey
- This fast salad can be assembled in minutes. Start by peeling and slicing your peach.
- In a small bowl, add spinach, peach slices, crumbled bacon, and avocado.
- Drizzle with olive oil, balsamic vinegar, and honey. I don't usually measure when I am just throwing things together, but the juice from the peach means you can go pretty light on the toppings. I probably did about 1/2 teaspoon of each.
Cinnamon Peach French Toast
- 1 egg
- ⅓ cup milk
- 4 slices cinnamon burst toast
- whip cream optional
- 12 small peaches peeled and chopped
- 6 large peaches peeled and chopped
- 2 Tbsp brown sugar
- 2 tsp cornstarch
- Heat a large griddle to a medium-high heat.
- In a medium saucepan, add peaches, brown sugar and cornstarch, bring to a boil and then turn down and let simmer while you cook the french toast.12 small peaches, 6 large peaches, 2 Tbsp brown sugar, 2 tsp cornstarch
- In a 8"x8" pan, mix the egg and milk.1 egg, ⅓ cup milk
- Dip each slice of bread in egg and milk mixture and coat each side.4 slices cinnamon burst toast
- Place bread on hot griddle, and cook for 5 minutes or until golden brown, flip and cook an additional 5 minutes.
- Top toast peach syrup and whip cream.whip cream
- ¼ white onion
- ½ lime zested and juiced
- ½ cup cilantro
- 6-8 peaches
- salt and pepper to taste
- Chop white onion, use 1/4 and store the remaining to use in another dish.
- chop the cilantro and mix with the chopped onion.
- Juice and zest half and lime and add to the cilantro and onion mixture.
- Next, peel and chopped 6-8 peaches. This just depends on their size and how much peach you like in your salsa. Gentle fold the peaches into the onion mixture to avoid crushing them too much.
- Add salt and pepper to taste. This can be serve with chips as an appetizer, or as a topping for meat or bean dishes. I prefer to serve it over chipotle grilled chicken so I get that nice mixture of sweet and spicy.