Peaches: Summertime Sweetness
Including a Peach and Blueberry Crisp Recipe
Fresh, sweet peaches are a delicious part of summer, but they also provide a variety of health benefits that make them a great snack.
- Low Calorie – although naturally sweet, a medium-sized peach (2-2/3" dia) (150g) only has about 60 calories.
- Great Potassium Source - One medium peach contains 179mg. Potassium is the mineral that helps regulate fluids, muscle contractions and nerve signals in the body.
- High in Fiber – with 2.2 grams of fiber in each peach, a peach or two, can contribute to the daily recommended amount of fiber: women, 25 grams of fiber per day, men, 38 grams. Women over the age of 50, should aim for 21 grams and men over 50 should aim for 30.
- Packed with Vitamins & Minerals - One medium peach provides 6% of an adult’s daily needed vitamin A and 15% of vitamin C. One medium peach also contains 2% or more daily value of vitamins E and K, niacin, folate, iron, choline, potassium, magnesium, phosphorus, manganese, zinc, and copper.
In addition to being a super healthy fruit, peaches are portable, versatile, and can be eaten any time of the day. They can be:
- Eaten as a grab and go for breakfast
- Sliced and served as part of a cheese and fruit tray
- Added to a green salad for a sweet surprise
- Cut and added to a bowl of seasonal berries for lunch
- Grilled and paired with grilled chicken or fish for a quick dinner
- Baked into a cobbler or crisp for dessert
Below is a recipe for a Peach & Blueberry Crisp that is completely dairy and gluten-free and absolutely delicious! Fresh summer peaches and blueberries make it naturally sweet so there is no need for added cane or brown sugar. This peach & blueberry crisp is easy to assemble and makes the perfect late summer dessert, but the recipe is versatile so feel free to substitute any berry of choice.
Peach & Blueberry Crisp
- 6 Ripe Peaches, Sliced
- 1 Pint Blueberries
- 1 ½ C Almond Flour
- 1 C Oats
- 1 C Finely, Chopped Pecans or Walnuts
- Dash of Salt
- 1/3 C Melted Coconut Oil
- 1/3 C Honey (optional)
Assembly & Baking Instructions
- Preheat Oven to 350°.
- Wash, dry, and slice peaches and blueberries.
- Lightly grease the bottom of a 9x9” or 9x11” glass dish with coconut oil.
- Layer peaches and blueberries on the bottom.
- Mix topping ingredients in a medium bowl. If the consistency doesn’t appear crumbly, add a little bit more coconut oil or honey.
- Sprinkle the topping onto the fruit.
- Bake 45 minutes or until the topping begins to brown and the juice, bubble.
- Let sit for 10 minutes or until cool.
- Serve and enjoy!
Information presented by W(h)ealth should not be relied upon to determine diet, make a medical diagnosis, or determine treatment for a medical condition. The information is not intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice. Consult a doctor and/or medical professional before making any health changes, especially any changes related to a specific diagnosis or condition.