Press Releases
Start Your Day Off Right with California Peaches, Plums and Nectarines
6/1/2003
Adding color to your first meal of the day will be a fruitful experience
REEDLEY, Calif. - While health experts often tout breakfast as the most important meal of the day, it's also probably the one that's most often lost in the shuffle.
"Breakfast doesn't have to be complicated or boring," said Pat Baird, R.D., a nutrition expert and author of a new brochure called Hot Tips for Healthful and Colorful Summer Eating. "Some people feel they don't have time for breakfast, but with a little creativity, you can get your day off to a good start nutrition-wise by incorporating fresh fruits into your first meal of the day. Summer is a great time to develop the habit, too, because there is so much delicious seasonal produce available."
Baird's brochure is based on a health initiative called "5 A Day: The Color Way," launched last fall by the Produce for Better Health Foundation. The program emphasizes the importance of eating a wide variety of colorful fruits and vegetables for optimum health. Produce in each color category - Blue/Purple, Yellow/Orange, Red, White, and Green - provides different nutrients and health benefits to the body.
"Fruits and vegetables are not only rich sources of vitamins, minerals and fiber, they're also a prime source of phytonutrients - natural plant compounds that provide a variety of health benefits," Baird said. "Many phytonutrients act as antioxidants, which may protect cells from damage."
In her brochure, Baird offers a number of tips for incorporating fruits and vegetables into the diet. Breakfast suggestions include layering peaches, yogurt and granola in a parfait; whipping up fresh plums in a smoothie; and layering sliced nectarines on toast or a bagel instead of jam.
Also included are tips for protecting your skin from the inside out during the summer; information on shedding weight healthfully and sensibly; strategies for keeping your stomach satisfied with high fiber, low calorie foods; and choosing, handling and ripening California peaches, plums and nectarines. The free brochure is available through the California Tree Fruit Agreement's Web site, www.eatcaliforniafruit.com, or by mail at "Hot Tips," CTFA; P.O. Box 968; Reedley, CA 93654-0968.
Following are some recipes made with California peaches, plums and nectarines, available May through October:
Nectarine Bran Muffins
Makes 12 muffins
Loaded with fiber and naturally flavored with sweet, juicy California nectarines, these muffins will be a welcome addition to your summer breakfast menus. Take them with you for a snack later in the day too.
Ingredients:
1 cup all-bran cereal
1/2 cup orange juice
1 cup flour
1/4 cup sugar
2-1/2 teaspoons baking powder
1/2 teaspoon salt
1 egg
1/4 cup vegetable oil
1 cup fresh California nectarines, chopped (about 1-1/2 nectarines)
Method:
Combine cereal and orange juice; let stand several minutes for bran to absorb juice. In a separate bowl, combine flour, sugar, baking powder and salt. Stir egg and oil into bran until well mixed. Add bran mixture and chopped nectarines to dry ingredients; stir only until dry ingredients are moistened. (Batter will be thick and lumpy.) Spoon batter into 12 greased 2-1/2 inch muffin cups. Bake in 400° F oven for 25 minutes or until golden brown. Remove from pan and serve hot.
Nutrition information per serving (one muffin) - PROTEIN: 2 grams; FAT: 5 grams; CARBOHYDRATE: 19 grams; FIBER: 2 grams; SODIUM: 162 milligrams; CHOLESTEROL: 18 milligrams; CALORIES: 125 calories.
Fruit, Granola and Yogurt Parfait
Makes 1 serving
So quick and so delicious, this parfait is ideal as a healthful breakfast treat, an afternoon pick-me-up, or a light, delicious dessert.
Ingredients:
1 cup fresh California peaches, plums or nectarines, sliced*
1/2 cup low fat vanilla yogurt
1/2 cup granola
* About 1-2 peaches or nectarines, or 2-4 plums
Method:
Place half of the fruit in the bottom of a parfait glass; top with half of the yogurt and half of the granola. Repeat. Serve immediately.
Nutrition information per serving - PROTEIN: 12 grams; FAT: 5 grams; CARBOHYDRATE: 74 grams; FIBER: 6 grams; SODIUM: 171 milligrams; CHOLESTEROL: 6 milligrams; CALORIES: 360 calories.
Peach Frittata
Makes 6 servings
Tasty and so easy to make, this frittata packs a colorful punch with California peaches and fresh spinach.
Ingredients:
1 clove minced garlic
1 small onion, very thinly sliced
1 tablespoon olive oil
6 ounces fresh spinach, cooked (about 3/4 cup), drained and chopped*
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/8 teaspoon ground nutmeg (optional)
2 large fresh California peaches, pitted and sliced
6 eggs
2 tablespoons water
1 tablespoon finely minced fresh basil leaves
1/4 cup (2 ounces) shredded Muenster cheese
* One 10-ounce package of frozen spinach, thawed, squeezed dry and chopped may be substituted for fresh spinach.
Method:
In heavy, ovenproof 10-inch fry pan, sauté garlic and onion in olive oil just until wilted. Press spinach to remove all water; chop and add to pan. Heat through, blending with the garlic and onion. Stir in salt, pepper and nutmeg. Remove from heat.
Arrange peach slices on top of spinach mixture. In mixing bowl, beat eggs lightly with water and pour over all. Sprinkle with shredded cheese. Bake at 325° F for 30 to 45 minutes or until set. Cut into wedges to serve.
Nutrition information per serving - PROTEIN: 8 grams; FAT: 9 grams; CARBOHYDRATE: 8 grams; FIBER: 2 grams; SODIUM: 320 milligrams; CHOLESTEROL: 150 milligrams; CALORIES: 130 calories.