Kurella's Kitchen: Peaches provide juicy goodness, packed with nutrition

There are many good reasons to enjoy a peach. Knowing it can provide you with many nutrients, much-needed fiber, few calories and no fat while delivering its sweet, delicious juiciness, there’s no reason not to indulge frequently, especially while they are in season.

Talk about a healthy way to fit in those daily servings of fruit. It doesn’t get easier or sweeter!

Peaches offer healthful amounts of vitamin A, essential to healthy vision; vitamin C, an immune system booster and an antioxidant and tissue-builder; and potassium, which helps to maintain healthy blood pressure and prevent kidney stones and bone loss.

Peaches also contain some magnesium, phosphorus, zinc, copper, manganese, iron and calcium, all which work to keep the body strong.

According to Journal of Medicinal Food, one of the major antioxidants in peaches, chlorogenic acid, may reduce the effects of aging, deter chronic disease, and may ward off cancer and reduce body inflammation.

Peaches are a member of the rose family that originated in China. They come in only two main varieties: Clingstone, in which the flesh of the peach clings or sticks to the stone pit; and freestone, which has a stone pit that easily separates from its flesh.

The freestone variety comes in either a yellow or a white flesh, said to be sweeter and less-acidic than its more traditional golden counterpart. Experience has taught me to not judge a peach by its color, but by getting a taste sample when possible, before committing to a bushel or a peck.

A large peach contains fewer than 70 calories and about 3 grams of fiber.

This fruit is a perfect go-to for quenching sweet tooth cravings while also providing excellent nutrition in a lower-calorie option.

When selecting peaches, look for those that have flesh with a slight give, but use your whole hand (not just fingertips) to check, since this fruit bruises easily. Also, check for an even coloring of golden or creamy yellow.

Michiana peach season is in full swing, so here are sweets ways to please palate and support local growers. Enjoy!

Laura Kurella is an award-winning recipe developer and food columnist who enjoys sharing recipes from her Michigan kitchen. She welcomes your comments at laurakurella@yahoo.com. 

Pleasing peach cobbler

Peach mixture:

8 fresh peaches - peeled, pitted, and sliced into thin wedges

1/4 cup granulated sugar

1/4 cup dark brown sugar

1/2 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground clove

1/4 teaspoon ground cardamom

1/8 teaspoon freshly-ground black pepper

1 teaspoon fresh lemon juice

2 teaspoons cornstarch

Cobbler:

1 cup all-purpose flour

1/4 cup granulated sugar

1/4 cup dark brown sugar

1 teaspoon baking powder

1 teaspoon unrefined mineral sea salt

6 tablespoons unsalted butter, chilled and cut into small pieces

1/4 cup boiling water

Topping (optional):

3 tablespoons granulated sugar

1 teaspoon ground cinnamon

Preheat oven to 425 degrees. To prepare peaches, in a large bowl, combine peaches, sugars, cinnamon, nutmeg, clove, cardamon, black pepper, lemon juice and cornstarch. Toss to coat evenly, then pour peach mixture into a 2-quart baking dish. Place in a preheated oven and bake for 10 minutes. Meanwhile, make cobbler by returning to the unwashed large bowl. To bowl add flour, sugars, baking powder, and salt. Mix well then, using a pastry blender or fingertips, blend until mixture resembles a coarse meal. Sprinkle with hot water and then work just until combined. Once the 10-minute baking time has elapsed, remove peaches from the oven and, using a spoon, drop cobbler dough by spoonful over the top of the peaches. If using, sprinkle the top of the cobbler with sugar/cinnamon topping mixture (optional). Return the dish to the oven and bake until the cobbler turns golden, about 30 minutes, or until it achieves desired doneness. Prep time: 20 minutes; Cook time: 40 minutes; Total time:1 hour. Yield: 8 servings.

Kathleen Kuberski Livermore’s incredible peach preserves

4 cups cane sugar

1 tablespoon pure or homemade vanilla extract

4 cups chopped fresh (preferably Red Haven or Cal Red) peaches

3 tablespoons fresh lemon juice

1 1-3/4-ounce package powdered fruit pectin

2 tablespoons high quality bourbon

1 teaspoon unrefined mineral sea salt (salt makes sweet taste sweeter)

Peel, pit, and chop peaches into small cubes. In a large heavy saucepan, combine peaches, lemon juice and pectin. Cook over high heat, stirring constantly, until mixture comes to a full rolling boil that cannot be stirred down - about 5 minutes. Stir in sugar, return to a full boil, stirring constantly and then boil hard for one full minute. Remove from heat and add bourbon and vanilla. Ladle into sterilized jars, leaving 1/4-inch headspace. Wipe jar rims, adjust lids. Process in a boiling water bath for 5 minutes. Makes 6 cups of jam.

Kathleen Kuberski Livermore’s pleasing peach liqueur

12 peaches

3 cups high quality vodka

4 Lemon peel strips, scraped

1 cinnamon stick

1 cup cane sugar

1/2 cup water

Peel, pit, and quarter peaches. In a large sterile gallon jar, combine peaches, vodka, lemon peel and cinnamon stick. Cover and store for 2 weeks in a dark place, shaking occasionally. In a small saucepan, place 1/2 cup water and 1 cup sugar. Bring to a boil and stir, boiling for 5 minutes making sure all sugar dissolves. Place in a sterile jar and seal. After 2 weeks have passed, strain fruit, pressing to squeeze out as much juice as possible. Filter then add sugar syrup then store in a sterile jar in a dark place for 6 weeks. Recipe yields 1 liter liqueur (and makes a great gift!)

This article originally appeared on Sturgis Journal: Peaches provide juicy goodness, packed with nutrition