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In Season: Peaches

Hello again! I’ve spent some time away from this space in an all-consuming real life, but I am excited to start writing again! You can also find some shorter content and recipes on Instagram- check out @milestone_nutrition!

Peaches are one of the highlights of summer and peaches freshly picked from the tree (by your own two hands!) are a special treat. We went to Dubois Farm a little early this year and picked some of their delicious peaches. While slightly hard when just picked, a day on the counter worked wonders to create ultra juicy, sweet fruit.

Peaches are packed with vitamin A to help keep your eyesight sharp and vitamin C to act as an antioxidant, keep your immune system strong, repair tissue damage and help absorb iron, especially from plant based sources. Peaches are also packed with fiber to help keep your gut bacteria healthy, which in turn, also helps keep your immune system functioning at its peak. You don’t want a cold to knock you out of these gorgeous summer days or worse yet, a vacation.

Peaches can be stored on the counter for a few days, but if not eaten right away I recommend refrigerating them.

We made plenty of peach dishes, here are a few examples:

-peach muffins

-chopped and cooked as a topping for yogurt, pancakes or waffles

-highlighted as a fruit salad with blueberries, blackberries and raspberries

They are perfect by themselves and as a snack in the park. My kids ate more peaches in two days than I can count. It’s true that involving kids in the kitchen and/ or in meal prep (or in this case, gathering) is a great way to get them to try new foods.

Recipe of the Week: Walnut Parsley Pesto

parsley walnut pestoDid you buy the wrong herb? Do you have most of a big bunch left over from a recipe? Don’t worry, there’s a pesto for that. This recipe from Simply Recipes is a good, cold weather pesto – heavy enough to have on steak (or steak sandwiches) and light enough to pair with roasted vegetables or with veggies and pasta. All in all it’s a good way to get in your greens from the herbs and healthy fats from the walnuts.

Recipe of the Week: Shrimp and Ginger Vegetable Stir-Fry

shrimp and vegetable stir fry These days I’m all about quick dinners. Besides the usual after work time crunch, who wants to spend extra time in the kitchen on these beautiful (and sometimes hot!) summer evenings? Stir-frys come together fairly quickly and are perfect for using all the veggies in your fridge. This recipe packs a fiber punch from the veggies, and the amount can be increased even more with a high fiber base such as brown rice. For this recipe I chose to use a Jasmine rice instead to add a layer of flavor. On the other hand, the canola oil is a neutral flavor and better for high heat cooking than olive oil, which is why I’m using it here. I’ve found shrimp to be a good, quick-cooking protein (~3 minutes and you’re done!) and makes any meal feel a little more fancy. The shrimp can easily be eliminated for a delicious and nutritionally complete vegetarian or vegan meal.

 

 

 

 

Shrimp and Ginger Vegetable Stir Fry (serves 2 adults and 1-2 pre-schoolers)

Ingredients

1/2 container baby Bella mushrooms, sliced

1-2 stalks of broccoli, cut into small florets

1/4 bunch asparagus, cut into 1-inch pieces

2 scallions, thinly sliced white and light green parts

2 large carrots, cut into thin rounds or matchsticks

1 inch peeled and minced ginger

1 tablespoon Canola oil (have extra on hand)

1-2 teaspoons sesame oil

1/2lb shrimp, peeled and deveined

1/2 cup dry jasmine rice

Salt and pepper to taste, red pepper flakes or hot sauce if you want to spice it up
Directions

1.  Heat the canola oil in a pan. In a separate pot cook the rice according to package directions.

2. Toss the carrots and broccoli into the pan with the oil and add a pinch of salt and pepper. After they begin to soften add the mushrooms and asparagus. Add more oil as needed to ensure the vegetables don’t burn.

3. When all of the vegetables are soft add the scallions, sesame oil, ginger and shrimp and cook until the shrimp are opaque white in the center, ~3 minutes.

4. Place the rice in a bowl, spoon the stir fry on top and enjoy!