Your Monday Challenge:
Summer Treasures
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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.
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