We have been enjoying a lot of the delicious fruits and vegetables of the summer season, but our favorites have been peaches and tomatoes. We recently went to Gilcrease Orchard to pick them, and I thought they would be perfect to feature in our Vegetable/Fruit of the Month. So, for June AND July our Vegetable/Fruit of the month are peaches and tomatoes. There are so many wonderful ways to eat them and they are both so nutritious. Peaches and tomatoes are probably one of the most popular vegetables/fruit for summer. Let’s find out the nutritional information about peaches and tomatoes before we share the tasty dishes that we made with them.
Tomatoes are one of the lowest-calorie vegetables and have just 18 calories per 100 grams. They are an excellent source of antioxidants, dietary fiber, minerals, and vitamins. They contain the carotene lycopene, one of the most powerful natural antioxidants. Tomatoes contain very good levels of vitamin A, and flavonoid antioxidants such as A and B-carotene, xanthins and lutein. Additionally, they are also good source of antioxidant vitamin-C (providing 21% of recommended daily levels per 100 grams). Fresh tomato is very rich in potassium. 100 grams contain 237 mg of potassium and just 5 mg of sodium. Further, they carry average levels of vital B-complex vitamins such as folates, thiamin, niacin, riboflavin as well some essential minerals like iron, calcium, manganese and other trace elements. While tomatoes are botanically a fruit, it is considered a vegetable for culinary purposes.
Peaches are also low in calories and have just 39 calories per 100 grams. Peaches are a rich source of multivitamins and minerals. They have vitamins including A, C, E, and K with seven particular minerals: calcium, copper, iron, magnesium, zinc, manganese and phosphorus. Peaches are a good source of antioxidants and fiber. Antioxidant, Chlorogenic acid, works as anti-inflammatory in the body. Peaches contain health promoting flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and ß-cryptoxanthin. These compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a role in aging and various disease processes. Peaches are a rich source of beta carotene which improves vision health. Vitamin C in peaches is an essential ingredient for skin health and also keeps our immune system strong.
Adapted from: www.nutrition-and-you.com
Adapted from: www.nutrition-and-you.com
We love how nutritious and low in calorie peaches and tomatoes are. Below are the dishes that we have enjoyed the most this month.
My son loves lemonade. I found this amazing recipe for Maple Lemonade with Peaches and Thyme and it was so delicious! The perfect treat on a hot summer day!
Maple Lemonade with Peaches and Thyme
Recipe from www.WallFlowerGirl.com
3 peaches, sliced
Zest of 1 small lemon
A few sprigs of fresh thyme (reserve some for serving)
½ cup maple syrup
3 cups water, still or sparkling
½ cup freshly squeezed lemon juice
Instructions:
1. In a blender, combine the peaches, lemon zest, thyme, maple syrup and ½ cup of the water. Blend until smooth.
2. Strain the mixture through a fine-mesh sieve and into a large pot or bowl. Discard the leftover pulp.
3. Stir in the lemon juice then top up with the water until you reach a desire taste / sweetness. Add more if needed.
4. Pour into jugs or bottles and keep in the fridge for up to 5 days.
To serve, pour some over a glass of ice and add a few sprigs of fresh thyme and lemon slices to the glass, if you wish.
My son loves lemonade. I found this amazing recipe for Maple Lemonade with Peaches and Thyme and it was so delicious! The perfect treat on a hot summer day!
Maple Lemonade with Peaches and Thyme
Recipe from www.WallFlowerGirl.com
3 peaches, sliced
Zest of 1 small lemon
A few sprigs of fresh thyme (reserve some for serving)
½ cup maple syrup
3 cups water, still or sparkling
½ cup freshly squeezed lemon juice
Instructions:
1. In a blender, combine the peaches, lemon zest, thyme, maple syrup and ½ cup of the water. Blend until smooth.
2. Strain the mixture through a fine-mesh sieve and into a large pot or bowl. Discard the leftover pulp.
3. Stir in the lemon juice then top up with the water until you reach a desire taste / sweetness. Add more if needed.
4. Pour into jugs or bottles and keep in the fridge for up to 5 days.
To serve, pour some over a glass of ice and add a few sprigs of fresh thyme and lemon slices to the glass, if you wish.
Our favorite way to eat tomatoes is sliced fresh with herbs from our garden. Below is our very simple recipe for Tomatoes with Balsamic and Herbs.
Tomatoes with Balsamic and Herbs
1 tomato, sliced
Handful of fresh parsley, oregano, basil, finely chopped
Balsamic Vinegar
Slice tomatoes and arrange on a large plate. Drizzle with balsamic vinegar. Top with fresh herbs.
Tomatoes with Balsamic and Herbs
1 tomato, sliced
Handful of fresh parsley, oregano, basil, finely chopped
Balsamic Vinegar
Slice tomatoes and arrange on a large plate. Drizzle with balsamic vinegar. Top with fresh herbs.
The next dish is a very easy, fresh and healthy summer taco salad with cilantro lime vinaigrette and peach-tomato salsa.
Tofu Taco Bowl with Cilantro-Lime Vinaigrette and Peach-Tomato Salsa
Recipe by Lisa Cheplak
½ head Romaine Lettuce
2-3 Green Onions, chopped
½ Cucumber, chopped
1-15oz can black beans, rinsed and drained
12 ounces firm Tofu, cut into cubes
1 Avocado
1 cup cooked Brown Rice
1. Cook rice, set aside
2. Drain Tofu, cut into cubes.
3. Wash, rinse and chop lettuce into bite size pieces then add to bowl. Next, add green onions, cucumber, and avocado.
4. Add about ½ can of black beans, brown rice and tofu to the salad bowl.
5. Pour cilantro lime vinaigrette (recipe below) onto salad and mix well.
6. Top with peach/tomato salsa (recipe below)
Garnish with fresh cilantro. Can also top with tortilla strips.
Cilantro Lime Vinaigrette
2 tbsp lime juice
1 garlic clove
½ tsp agave nectar or maple syrup
¼ tsp salt
¼ tsp coriander
2 tbsp extra virgin olive oil
1 tbsp chopped cilantro
Add all ingredients to a bowl and whisk until combined well.
Peach-Tomato Salsa
1 Peach, diced
1 Tomato, diced
1/2 chili pepper or jalapeno pepper, finely chopped
1-2 Green onions, chopped
¼ tsp Salt
Juice of 1 lime
1 tablespoon chopped cilantro
Add all ingredients to a bowl and mix well. Refrigerate until ready to use.
Tofu Taco Bowl with Cilantro-Lime Vinaigrette and Peach-Tomato Salsa
Recipe by Lisa Cheplak
½ head Romaine Lettuce
2-3 Green Onions, chopped
½ Cucumber, chopped
1-15oz can black beans, rinsed and drained
12 ounces firm Tofu, cut into cubes
1 Avocado
1 cup cooked Brown Rice
1. Cook rice, set aside
2. Drain Tofu, cut into cubes.
3. Wash, rinse and chop lettuce into bite size pieces then add to bowl. Next, add green onions, cucumber, and avocado.
4. Add about ½ can of black beans, brown rice and tofu to the salad bowl.
5. Pour cilantro lime vinaigrette (recipe below) onto salad and mix well.
6. Top with peach/tomato salsa (recipe below)
Garnish with fresh cilantro. Can also top with tortilla strips.
Cilantro Lime Vinaigrette
2 tbsp lime juice
1 garlic clove
½ tsp agave nectar or maple syrup
¼ tsp salt
¼ tsp coriander
2 tbsp extra virgin olive oil
1 tbsp chopped cilantro
Add all ingredients to a bowl and whisk until combined well.
Peach-Tomato Salsa
1 Peach, diced
1 Tomato, diced
1/2 chili pepper or jalapeno pepper, finely chopped
1-2 Green onions, chopped
¼ tsp Salt
Juice of 1 lime
1 tablespoon chopped cilantro
Add all ingredients to a bowl and mix well. Refrigerate until ready to use.
The last recipe we want to share is Peach Pie! Nothing says summer like a fresh peach pie. This recipe I found was so easy and delicious! We used a store bought pie crust to keep it simple.
Vegan Peach Pie
Recipe from www.Vegetarian.com
Ingredients:
vegan pastry dough for a double crust pie
6 cups fresh peaches, peeled and sliced
3 Tbsp all-purpose flour
1/4 cup firmly brown sugar, packed
1/4 tsp nutmeg
1/8 tsp allspice
2 Tbsp cold vegan butter (I used Earth Balance), cut into small pieces
1 Tbsp soymilk
1 tsp sugar
Preparation:
1. Pre-heat oven to 375 degrees. Prepare a vegan pie-crust dough and refrigerate, or use store-bought vegan pastry dough.
2. Bring a large pot of water to a boil. Place peaches in boiling water for just a few seconds, then carefully remove. This will help to remove the outer peach skins easily. Peel and slice peaches. Place peaches in an 8-inch square baking dish or casserole dish.
3. In a medium-sized bowl, combine the flour, brown sugar, nutmeg, and allspice, then add to peaches, gently tossing to coat the peaches well. Drop the cut margarine onto the peach and flour mixture.
4. Roll out vegan pastry dough on a lightly floured surface. Cover baking dish with pastry, then pour the peach mixture into the prepared crust. Add second layer of pastry and press the edges to seal, and crimp with a fork or pinch closed with your fingers.
5. Brush the top of your peach pie with soy milk and sprinkle with sugar. Cut a few slits in the top of the pastry to allow steam to escape.
6. Bake your vegan peach pie in the oven for 35-40 minutes, or until crust is lightly golden brown.
Vegan Peach Pie
Recipe from www.Vegetarian.com
Ingredients:
vegan pastry dough for a double crust pie
6 cups fresh peaches, peeled and sliced
3 Tbsp all-purpose flour
1/4 cup firmly brown sugar, packed
1/4 tsp nutmeg
1/8 tsp allspice
2 Tbsp cold vegan butter (I used Earth Balance), cut into small pieces
1 Tbsp soymilk
1 tsp sugar
Preparation:
1. Pre-heat oven to 375 degrees. Prepare a vegan pie-crust dough and refrigerate, or use store-bought vegan pastry dough.
2. Bring a large pot of water to a boil. Place peaches in boiling water for just a few seconds, then carefully remove. This will help to remove the outer peach skins easily. Peel and slice peaches. Place peaches in an 8-inch square baking dish or casserole dish.
3. In a medium-sized bowl, combine the flour, brown sugar, nutmeg, and allspice, then add to peaches, gently tossing to coat the peaches well. Drop the cut margarine onto the peach and flour mixture.
4. Roll out vegan pastry dough on a lightly floured surface. Cover baking dish with pastry, then pour the peach mixture into the prepared crust. Add second layer of pastry and press the edges to seal, and crimp with a fork or pinch closed with your fingers.
5. Brush the top of your peach pie with soy milk and sprinkle with sugar. Cut a few slits in the top of the pastry to allow steam to escape.
6. Bake your vegan peach pie in the oven for 35-40 minutes, or until crust is lightly golden brown.
Hope you enjoy these simple and fresh peach and tomato dishes and enjoy these wonderful fruits and vegetables of the summer season!
Enjoy! Make It Healthy and Make It Fun!
Enjoy! Make It Healthy and Make It Fun!
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