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Posts from the ‘In Season’ Category

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: Zucchini Bread

zucchini-breadFall is upon us and it’s time for warm recipes! This zucchini bread is the perfect way to transition to fall. I made the “updated” version from Smitten Kitchen, added mini chocolate chips and walnuts and it did not disappoint.

This recipe was also a good way to involve my three year old in the kitchen. All of the measuring and counting reinforces early math skills, and what three year old doesn’t like pouring, mixing and of course eating something sweet?!

In Season: Watermelon

This summer staple is as good for you as it is delicious! With lycopene to help protect your skin from sunburn and high water content (92%!) to keep you hydrated, watermelon will help keep you feeling your best after a long day in the sun.

Find out more reasons why I think summer’s favorite fruit is healthy at Fitness Magazine. Happy National Watermelon Day!

watermelon 1

Recipe of the Week: Strawberry Cake

img_0340We took an impromptu trip to pick strawberries and they didn’t disappoint. Neither did this fabulous strawberry cake recipe. I think it would work well with all of the other berries coming into season now too.
strawberry cake 1

strawberry cake 2

In Season: Corn

While summer barbecues will soon give way to cozy winter meals, corn is still at its peak flavor!

Corn may have a bad rap from the term high fructose corn syrup, but the on-the-cob version boasts many nutritional benefits. It’s high in antioxidant carotenoids (from its yellow color), is a good source of fiber to help keep your gut healthy and provides the vitamins Niacin and B6 and the minerals phosphorus (important for your bones and teeth and to make proteins for cell repair and growth) and manganese (important for enzyme function and protein production).

When shopping, choose corn with tight, bright green husks and instead of pulling back the silk to check the ends of the cob, simply squeeze the ear from top to bottom to see if the kernels are consistent. I’ve found that most ears are delicious regardless of whether the kernels go all the way to the very end.

There is no comparison between summer corn and what is sold on the cob in the winter, so freezer action is key! I read that to freeze corn on the cob, blanch it for 5 minutes and then seal it in a plastic freezer bag. If you only want the kernels, cut them off 3/4 of the way down towards the middle of the cob. While cobs will stay frozen for one year, the kernels will only last for 2-3 months.

One of my favorite ways to cook corn is to leave it in the husk and bake it for 30 minutes in a 350 degree oven. If you don’t have that much time then boil or steam the husked cobs for 3-5 minutes.

Do you have young helpers at home? Peeling the husk off the corn is an easy way to get them involved in preparing dinner! As I’ve said before, the more kids are involved in preparing their meals the more likely they are to try new foods. And, in this case, it gives you time to focus on the rest of the meal.