Greetings JSL Residents,
Did you know that nectarines are actually a type of peach? The only real difference in their genes is that peaches have that signature fuzzy skin, while nectarines are completely smooth. Both are at their absolute peak of flavor and sweetness during mid-August. This month, we are highlighting why these stone fruits are incredibly healthy, plus sharing some easy, no-fuss ways to enjoy them.
Health Benefits
- Gentle on Digestion: Incredibly gentle on our GI system because they have the perfect amount of both soluble & insoluble dietary fiber, which keeps everything moving smoothly while feeding beneficial gut bacteria.
- Blood Pressure Support: Excellent sources of potassium. Potassium helps naturally flush extra sodium from your body, relaxing your blood vessels and keeping blood pressure stable.
- Joint & Inflammation Relief: Rich in plant compounds called phenols, which act as powerful antioxidants. Eating them regularly can help lower overall systemic inflammation, providing some natural relief for aching joints, arthritis, or gout.
- Eye & Skin Protection: Their beautiful orange-yellow color comes from betacarotene, a powerful antioxidant that your body converts into Vitamin A. This nutrient is vital for maintaining clear night vision and supporting overall skin health.
Enjoy Them As A…
- Morning Cereal Stir-In: Dice up half a fresh peach or nectarine and stir it right into your morning oats or cold cereal.
- Protein-Packed Snack: Top a cup of plain cottage cheese or Greek yogurt with peach or nectarine slices. The combination of sweet fruit with protein keeps your muscles strong and your energy steady.
- Summer Salad Booster: Toss sliced nectarines (no peeling required!) into a bowl of spinach or loose lettuce greens. Add a sprinkle of walnuts and/or feta (or your favorite cheese) and a splash of light vinaigrette for a gourmet lunch.
Probiotics & Prebiotics
Probiotics and prebiotics work together to keep your gut healthy, improve digestion, and boost your immune system. Imagine your gut as a garden. Probiotics are the helpful “good bugs” planted in the soil, while prebiotics are the nutritious food that helps feed those good bugs so they can thrive. Together, they help your body absorb vitamins, prevent bloating, and keep bowel movements regular.
To get more Probiotics, look for fermented foods. Great options include:
- Greek yogurt/Cottage cheese (specifically labeled with “live cultures”)
- Kefir (a drinkable yogurt)
- Sauerkraut (found in the refrigerated section)
- Pickles: Fermented in salt water (brine) rather than vinegar.
To get more Prebiotics, choose fiberrich foods that are easy on the stomach. Everyday choices include:
- Bananas/Apples/Nectarines
- Oats/ Barley/Legumes
- Onions/ Garlic/Leeks
- Asparagus/Artichokes
Adding just one or two of these foods to your daily routine is a simple, delicious way to support your overall health as you age.
Recipe of the Month: Baked Nectarines with Honey Yogurt Sauce
A fresh and healthy treat!
Ingredients
- 2 nectarines or peaches halved and pitted
- Juice of 1/2 lemon
- 1/2 cup Greek yogurt
- 1-2 Tbsp honey
- 2 Tbsp pistachios, chopped
Instructions
- Preheat oven to 400°F.
- Place nectarines in a baking dish and squeeze with lemon juice.
- Bake for 10-15min, or until tender.
- Remove from oven, cool for 5-10min.
- While nectarines are baking, mix yogurt and honey together in a small bowl.
- Spoon yogurt sauce on nectarines and sprinkle with pistachios.
Recipe Credit: weelicious.com
Nutrition Classes
This month’s class: Food and Mood: The Gut-Brain Connection
Hechtman: Wednesday, August 19 @ 11AM
Oak Park: Thursday, August 20 @ 12:30PM (at Teitel)
Meer: Monday, August 24 @ 12PM
Snacks are provided, hope to see you there!
~ Elizabeth
By Elizabeth Freyre, RDN
EMAIL: efreyre@jslmi.org
PH: 248.234.2140
