Your Monday Challenge:

Summer Treasures

🍒🍑🥭

I get so much joy when I open that sales flyer and see cherries and peaches on sale. When these fruits are in season they truly are summer treasures. I have been known to down a whole bag of cherries in one day 🍒 oh my.

Stone fruits, also known as drupes, get their name for the pit or “stone” in the center. Stone fruits also have thin skins that can be fuzzy or smooth. The most popular stone fruits are peaches, nectarines, plums, cherries, apricots, dates, and mangoes. Did you know that olives are also considered a stone fruit?

Rich in vitamins A, C and E, as well as fiber, potassium and antioxidants, stone fruits pack a potent nutritional punch. Here are just a few ways these juicy fruits can benefit your health:

The antioxidants in stone fruits give you an immunity boost. Vitamin C, for example, helps you build a strong immune system to fight infections and prevent viruses. One 28-day study found that those who ate just under two cups of cherries per day had significant reductions in several markers of inflammation including C-reactive protein (CRP). High levels of inflammatory markers, such as CRP, has been associated with an increased risk of certain conditions, including heart disease, neurodegenerative illnesses, and type 2 diabetes so reducing inflammation is important for your health.

The potassium in stone fruits is essential for keeping your nerves and muscles in good condition – a deficiency in potassium can cause fatigue, irritability, and increased blood pressure. Trade in your banana for a couple of peaches for a potassium rich summer treat!

Orange colored stone fruits like peaches, apricots, and nectarines are a wonderful source of carotenoids (a type of anti-oxidant that can help strengthen your eyesight, skin membranes, and immunity). Enjoy these fruits cooked to increase carotenoid bioavailability.

Stone fruits are a delicious way to get your fiber which helps your body to digest food efficiently and smoothly, keeping you feeling full for longer. Fiber has also been shown to benefit diabetes, blood cholesterol levels and weight. Apricots are especially helpful to relieve digestive issues. A study in 1,303 people with gastroesophageal reflux disease (GERD) found that those who ate apricots daily experienced improved digestion and significantly fewer GERD symptoms, compared to those who did not. Chronic constipation? This study shows that eating about 2 cups of mango daily improves stool frequency and consistency and reduces intestinal inflammatory markers.

You will know your stone fruit is ripe if the flesh is slightly soft. For mangos🥭, the greenish skin should have turned mostly orange. If you buy peaches🍑 when the flesh is still firm, place them upside down on a towel outdoors to ripen. They’re ready when there is some give in the fruit when you very gently squeeze it. Apricots ripen quite quickly be sure to eat them before they get too mushy. Cherries🍒 are ripe when harvested so you can eat them right away. Store ripe stone fruits in the fridge.

I think the best way to enjoy stone fruits is to simply savor them on their own – they are the ultimate taste of summer. You can also add stone fruits to oatmeal and smoothies or as a tasty addition to your salad. I love to mix peaches with soy yogurt - peaches & cream - for a healthy, yet delicious breakfast, snack, or dessert.

Your challenge this week is to enjoy stone fruit while they’re in season - improve your overall health while satisfying your sweet tooth.

What is your favorite stone fruit?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Healthy in a Hurry

Coming soon - 3 Ways to Tofu & Let’s Get Saucy

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Your Monday Challenge:

I recently saw a Kroger ad that said “cherries are now at their cherriest”🍒

Does that mean my “squash are now at their squashiest”? 🤣

If you have a garden (or a neighbor with one) then you are likely facing an abundance of summer squash right about now. Did you know that a single summer squash plant can produce up to 25 pounds of squash? No wonder gardeners are eager to give them away!

Summer squash includes chayote, patty pan, yellow straightneck, yellow crookneck, and zucchini. Yellow crookneck and zucchini are the most common and can usually be found in your market year-round.

Zucchini, also known as courgette, has a deep green skin and soft white flesh and is often mistaken for cucumber. Yellow crookneck squash differs slightly from zucchini in shape - it usually has a fatter bottom end and tapers toward the neck. They can be used interchangeably in most recipes.

Here are some fun facts about summer squash that you’ll be happy to know just in case you’re gifted a good amount:

The word “squash” is an adaptation from several Native American words meaning “something eaten raw.” Summer squash are tender enough to eat uncooked and are a pleasant addition to a veggie platter or salad.

The orange-colored blossoms are edible and contain many of the same nutrients found in the squash. Slice up raw blossoms to garnish your pasta dish or your soup, or add them to your salad.

Summer squash are about 94% water, making them one of the lowest calorie vegetables. One cup of raw sliced summer squash has less than 20 calories.

Summer squash are a great source of fiber, beta carotene & lutein, vitamin C & K, folate, potassium, and manganese. So, if you’re watching your weight, keep sliced summer squash at the ready to fill you up and keep you hydrated but don’t peel them because you’ll lose some of the nutrition.

Squash can grow quite large - The biggest zucchini recorded was 7 feet 10 inches! I find larger squash to be spongy and bitter. Pick or buy them when they’re 6-8inches for the best flavor.

There are several ways to enjoy your garden fresh summer squash:

Eat them raw in a salad or with a healthy dip. Try using different shapes like shredding, spiralizing, or cutting into thin ribbons for variety.
Spiralize them and serve, hot or cold, with pasta sauce and tomatoes.
Roast or grill them to include in a nourish bowl (with a grain, green, and bean).
Add diced or shredded yellow squash to stews, casseroles and soups
Use them in baked good like breads and muffins. Zucchini bread anyone?
Add them to your morning smoothie to boost up the nutrition.

Your challenge this week is to enjoy summer squash. Experiment with different ways to prepare it.

What is your favorite way to prepare squash?

Post in the comments below and let me know.

Be sure to hit the LIKE button 😊

Healthy in a Hurry &

3 Ways to Tofu

Our cooking classes are a great way to learn skills, tips and tricks, expand your menu, and have fun!

Learn More