Posted June 12, 2009
Everyone knows fruit is good for you, and makes for some naturally sweet, healthy snacking. Summer stone fruit — peaches, plums and nectarines — also are good sources for vitamin C.
Try Tarragon Turkey Lettuce Cups with Plums and Toasted Almonds as an appetizer or light lunch. It’s possible to add more nutrients to your favorite desserts, too. Nectarine 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.
All recipes are from California Tree Fruit Agreement. For more recipes and nutritional information, visit www.eatcaliforniafruit.com.
Peach Pie Smoothie
Makes 2 servings
Prep time: 5 minutes
2 fresh peaches, pitted and sliced
1 cup low-fat vanilla frozen yogurt
1/4 cup low-fat milk
2 teaspoons honey
1/2 teaspoon vanilla extract
1/8 teaspoon 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 pecent; Vitamin C: 15 percent, Calcium: 30 percent ; Iron: 2 percent
Tarragon Turkey 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 plums, pitted and diced
1/2 cup thinly sliced celery
1/4 cup minced red onion
1/4 cup light mayonnaise
2 tablespoons fat-free plain yogurt
1 tablespoon white wine vinegar
1 tablespoon finely chopped fresh tarragon
Sea salt to taste
3 tablespoons 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 percent; Vitamin C: 8 percent; Calcium: 6 percent, Iron: 2 percent
Nectarine 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 teaspoon vanilla extract
1/4 teaspoon almond extract
3 egg whites
1 egg
1 (6-ounce) ready-to-use natural graham cracker pie crust (with no trans fat)
1 tablespoon honey
1 tablespoon fresh lemon juice
2 fresh nectarines, pitted and diced
2 teaspoons 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 percent; Vitamin C: 6 percent; Calcium: 6 percent; Iron: 4 percent.
Date: June 9, 2009
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