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.

  1. Low Calorie – although naturally sweet, a medium-sized peach (2-2/3" dia) (150g) only has about 60 calories.
  2. Great Potassium Source - One medium peach contains 179mg. Potassium is the mineral that helps regulate fluids, muscle contractions and nerve signals in the body.
  3. 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.
  4. 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

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)
Peach Blueberry Crisp

Assembly & Baking Instructions

  1. Preheat Oven to 350°.
  2. Wash, dry, and slice peaches and blueberries.
  3. Lightly grease the bottom of a 9x9” or 9x11” glass dish with coconut oil.
  4. Layer peaches and blueberries on the bottom.
  5. Mix topping ingredients in a medium bowl. If the consistency doesn’t appear crumbly, add a little bit more coconut oil or honey.
  6. Sprinkle the topping onto the fruit.
  7. Bake 45 minutes or until the topping begins to brown and the juice, bubble.
  8. Let sit for 10 minutes or until cool.
  9. 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.

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