Healthy Recipes

Food of the Month: Peaches

Getting a healthy dose of fiber never tasted so sweet.


Snacking on a peach can  boost intake of vitamins A and C, and potassium, which aid immune function, collagen production, and maintain blood pressure, respectively. Peaches also contain a good amount of fiber—2.6 grams per large fruit at only 68 calories—that’ll help keep you regular (please don’t make us spell out what that means).

Additionally, peaches are a low- glycemic fruit that won’t cause blood-sugar levels to skyrocket. They can help control cholesterol, mood swings, and protect the liver, too, thanks to the nutrient choline. Double up on choline by pairing peaches with foods that match well, like grilled chicken or cooked collards that contain even higher doses of choline.

SEE ALSO: Best Fruit for Bodybuilding

Tarter yellow and sweeter white peaches are common this time of year, along with both yellow and white “Donut” varietals—smaller and flatter than your standard globe-shaped fruit. Most of these stone fruits arrive at grocery stores under-ripe to avoid damage during shipping. To ripen, rest them on your countertop for two to three days. Then give a gentle poke around the stem. If there is some give, go for it. Avoid peaches with wrinkled skins: They may be past their prime and already drying out. Eating one in that state would be—you guessed it—the pits. 

Pit Poison: A peach pit contains hydrocyanic acid. Though it smells a little like almonds, it’s a poisonous substance.

Peach Bourbon Barbecue Sauce

Makes 1 cup


1 tbsp olive oil
1/2 sweet onion such as Vidalia, minced
1/2 tsp garlic salt
1/2 lb fresh peaches (about 3 small peaches), pitted, cubed
1/4 cup balsamic vinegar
1/4 cup bourbon
2 tbsp molasses
2 tbsp Dijon mustard
1 tsp chili powder
1/2 cup water


1. Warm the oil in a medium saucepan over medium heat, adding the onion and garlic salt. Cook, stirring occasionally until softened, 8–10 minutes. 

2. Add the peaches and remaining ingredients along with .cup water. Simmer over low heat, stirring occasionally, until peaches are very tender, about 15 minutes. 

3. Blend until smooth and use with your favorite grilling protein or vegetable.

The Macros

Per 2 TBSP

Calories: 65
Protein: .6g
Carbs: 7.5g
Fat: 2g

ABOUT THE COOK: Jennifer Iserloh is the co-author of the Amazon best-selling book Fifty Shades of Kale.

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