July 2017: Peaches & Corn

Peaches & Corn

Peaches are available from May to September, with peak season being July to August. Peaches have a rich source of Vitamins A, C and E. Sweet corn is loaded with lutein and zeaxanthin, two phytochemicals that promote healthy vision. A midsize ear also offers a helpful 3-gram dose of dietary fiber.

 

Produce Tip: Look for a creamy gold to yellow under color. The red or “blush” of a peach is an indication of variety, not ripeness.  Look for tassels (those things sticking up out of the top) that are brown and sticky to the touch. If they're dry or black, then it's an old ear of corn.

Recipes

Baked Peaches & Oatmeal

Baked Peaches & Oatmeal
  • Yield: 4 servings
  • Prep Time: 10 minutes
  • Cook Time: 50 minutes
  • Serving: 4

Prep Tip: Egg yolks can be frozen and saved for later.

 

Change it Up: Add other fruits you have on hand like strawberries or bananas.

Ingredients

  • rolled oats – 1.5 cups
  • peaches – 1.5 cups, slice, peeled, or canned peaches packed in its own juice 
  • sugar – ¼ cup
  • egg whites - 2
  • vanilla – 2 teaspoons
  • skim milk – 3 cups

Instructions

  1. Preheat oven to 350 degrees F.
  2. Spray an 8-inch square pan with cooking spray.
  3. In a bowl, combine oats, peaches, and sugar.
  4. In another bowl, combine remaining ingredients.
  5. Beat with a fork until blended.
  6. Add to oat mixture.
  7. Place mixture in prepared pan.
  8. Bake for 50 minutes.
  9. Serve hot.

Ranch Corn Salad

Ranch Corn Salad
  • Yield: 4 servings
  • Prep Time: 15 minutes
  • Serving: 4

Don't have lettuce or greens? Serve this dish without them.

 

Prep Tip: Chop a whole onion or pepper and add the extras to canned spaghetti sauce. You can also freeze them.

 

Change it Up: Instead of Ranch, you can use salsa, or any kind of low-fat or fat-free dressing such as Italian or French

Ingredients

  • whole kernel corn – 2 cups, fresh, canned, or frozen, and drain well
  • tomato – ¾ cup, fresh, chopped
  • green pepper – ½ cup, chopped
  • celery – ½ cup, chopped
  • onion – ¼ cup, chopped
  • fat-free Ranch dressing – ¼ cup
  • mixed greens – 5 cups, or chopped lettuce

Instructions

1. In bowl, combine corn, tomato, pepper, celery, and onion.

2. Stir in dressing.

3. Cover and refrigerate until ready to serve.

4. Serve over a bed of greens or chopped lettuce.

Peach Smoothies

Peach Smoothies
  • Yield: 4 servings
  • Prep Time: 15 minutes
  • Serving: 4

Ingredients

  • milk – 2 cups
  • peaches – 2 cups, sliced, frozen, unsweetened
  • orange juice – ¼ cup
  • sugar – 2 tablespoons
  • ice cubes – 5

Instructions

1. In a blender, combine all ingredients; cover and process until smooth. Pour into chilled glasses; serve immediately.

Corn Succotash

Corn Succotash
  • Yield: 4 servings
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Serving: 4

Prep Tip: Rinse canned beans under cool running water to get rid of excess sodium.

 

Change it Up: Use canned or frozen black-eyed peas or kidney beans instead of the lima beans.

 

Nutrition Tip: Beans are a wonderful source of meatless protein. They are also low in fat and high in fiber.

Ingredients

  • olive oil – 1 tablespoon, or you can use cooking oil
  • onion – 1 small, white or yellow, diced
  • lima beans – 2 cups, frozen or canned
  • corn – 2 cups, fresh, canned, or frozen
  • garlic – 2 cloves, minced
  • diced tomatoes with jalapenos or green chilies (mild or spicy) – 1 small can, drained
  • salt – ¼ teaspoon, optional
  • pepper – ¼ teaspoon, optional

Instructions

1. In a large skillet, heat 1 tablespoon of oil on medium and cook diced onion until it's soft, about 4 minutes.

 

2. Stir in 2 cups of frozen lima beans and garlic.

 

3. Cook until the beans are tender and warm.

 

4. Add diced tomatoes and cook, stirring occasionally, for 3 minutes. Season with salt and pepper.

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