Summer delights the senses with surf, sun, sweet succulent summer peaches and fresh garden salads. A drive in the countryside around the north-west area of Sydney can still be rewarded with boxes of stone fruit picked fresh from the tree the same day as purchase. Absolutely priceless!!!!

Which fruit is best in December / January?

Apricots	Bananas	Blackberries	Blueberries
Cherries	Currants	Grapes	Lychees
Mangoes	Melons	Nectarines	Oranges – Valencia
Papaya	Passionfruit	Pawpaw	Peaches
Pineapple	Strawberry

Which vegetables are best in December / January?

Asparagus	Butter Beans	Capsicum	Celery
Cucumbers	Eggplant	Flat beans	Green beans
Lettuce	Onions	Peas	Radish
Sweetcorn	Sugarsnap peas	Tomatoes	Watercress
Zucchini

Food in focus – Peaches

Versatile and nutritious, the delicious stone fruit we know as the peach can be served fresh, baked, grilled or poached.  The peach originates from China and has been cultivated since approximately 1000 BC. Extending west via the silk roads of Persia, they were discovered by Alexander the Great, who introduced them to the Greeks.  As well as China, they are now cultivated in Australia, North America, southern Europe, Africa, Japan and South America. They were introduced to North America by Columbus.

What health benefits can be gained by eating peaches?

• Peaches (and nectarines) are a good source of carotenes and flavonoids.
• These include lycopene and lutein - can be beneficial in the prevention of heart disease, macular degeneration and cancer.
• May aid in the stimulation of digestive juices.

What are the nutritional benefits of peaches?

• A good source of vitamin C and beta carotene.
• A good source of dietary fibre, especially pectin – may help to lower cholesterol.
• Low in kilojoules – a medium size contains 150 kilojoules.
• Peaches contain potassium, calcium, iron, magnesium, phosphorus, vitamin A, and vitamins B1, B2 and B3.

They provide protein, fat, carbohydrates and natural sugars (sucrose, glucose and fructose).

Can everyone eat peaches?

• Peaches contain a small amount of salicylates and can provoke a reaction in people who are sensitive to aspirin.
• Some people may be allergic to peaches and all stone fruit.
• Peaches contain moderate levels of oxalates and may need to be avoided by people who have a history of oxalate-containing kidney stones.

What to look for when buying peaches?

Peaches are round and have a fuzzy skin. They have a hard pit or stone in the middle which is surrounded by a soft, pulpy flesh.  They generally range in size from 5 to 7.5 centimetres.

• Look for peaches that are yellow or creamy in colour and have a rosy blush on their cheeks.
• Peaches that have a green undertone were picked to early
• Ripe peaches will yield to gentle pressure on the skin.
• If a peach is hard it is unripe.
• If a peach is soft and mushy then it is over-ripe.
• Choose peaches that have an unwrinkled skin.
• Have no bruises.
• Sniff the stem end of the peach and there should be a peachy fragrance.
• Check for tan circles as this is an early sign of decay.
• Organic peaches are best as peaches can be high in pesticide residues.

How to store and prepare peaches?

• Peaches ripen quickly at room temperature.
• Unripe peaches will ripen faster in a brown paper bag.
• Once ripe, store in the refrigerator, where they will keep for three to five days.
• Wash peaches under cold running water if they have been grown organically.
• If non-organic soak in water or produce wash and then wash by hand under cold water.
• Dry carefully with a paper towel.
• They can be served with or without their skin and may need to be sliced to remove the pit.

Tips for serving peaches

• Eat them whole.
• Put them in fruit salads.
• Put them in garden salads.
• Add to porridge.
• Add to yoghurt.
• Put in a smoothie.
• Include in a fresh juice.
• Add chopped peaches to whole-grain pancake batter.
• Put on skewers, brush with honey and grill, bake or barbecue for 2 to 3 minutes.
• Peaches can be stewed and preserved.
• Can be added to your favourite Salsa recipe.
• And for a peachy difference add a slice of peach, instead of strawberry to a glass of champagne for your Christmas celebrations.

Peaches contain a small amount of salicylates and can provoke a reaction in people who are sensitive to aspirin. Some people are allergic to all stone fruit.

Bon Appetit from Naturopath Janne Ramsay!

Mr Vitamins Naturopath, Janne Ramsay is passionate about re-educating people on the best way of preparing the best foods to get the best possible nutrition from them. If you are interested in how much nutrition you are getting out of your diet, Janne can provide you with a full dietary analysis…..Learn more about Join Janne in her workshop Is your digestion making you sick? and discover how Great Health = Good Digestion!