Fresh Peaches: Sweet, Juicy, Delicious and Nutritious

Take Advantage of Delicious, Nutritious Peaches While They’re In Season

One of the best fruits to come from the abundant summer produce is the peach.  Fresh peaches, ripe off of the tree can be found at farmers markets or in the local grocery, and are at their peak in both flavor and texture.

Ripe, juicy fresh peaches

Peaches Are High In Vitamin C and Other Antioxidants

Peaches are low in calories and high in nutrition.  A half a cup is about 40 calories.  They contain no saturated fats, are a good source of Vitamin C, and have moderate amounts of Vitamin A and B-Carotene.  Peaches are also full of minerals such as potassium, fluoride and iron, plus antioxidants that protect cells from free radicals that can wreak havoc on our system.

When buying peaches, select ones that are rich in color, but not overly ripe. Overly ripe fruits may be soft with signs of bruising.  Peaches that are firm to the touch can be stored at room temperate until they ripen.

Fresh peaches can be washed thoroughly and eaten – like an apple – as a snack.  They can also be used in green salads, fruit salads and desserts.  I made this quick, easy and low-calorie peach cobbler recipe that I found at It was light, sweet and delightful.

Light, Fresh Peach Cobbler


  • 6 medium peaches, sliced
  • 6 1/3 tablespoons sugar
  • 1 tablespoon cornstarch
  • 1 teaspoon fresh lemon juice
  • 1/2 teaspoon ground cinnamon
  • 1 cup all purpose-flour (can use 1/2 whole wheat four if desired)
  • 1 1/2 teaspoons baking powder
  • 1/2 teaspoon table salt
  • 3 tablespoons reduced calorie margarine
  • 1/2 cup nonfat milk

Simmer peaches over low heat for one minute


  • Preheat over to 375 degrees F.
  • In a large saucepan, combine peaches, 1/3 cup of the sugar, cornstarch, lemon juice and cinnamon; toss to coat peaches.
  • Set pan over medium heat and bring to a boil.
  • Cook for about 1 minute.
  • Remove from heat and transfer to an 8-inch square baking pan.


  • Combine flour, remaining tablespoon of sugar, baking powder and salt.
  • Work in margarine with a fork until crumbly.
  • Add milk and stir until flour mixture is evenly moistened.
  • Drop 8 tablespoons of topping mixture onto peach mixture.
  • Bake until golden brown and bubbly – about 20 – 25 minutes.
  • Cut into 8 pieces and serve.

Top with low-fat Cool Whip is desired.

Fresh Peach Cobbler

Nutritional Information:  1 serving – 173 calories; 27 calories from fat; cholesterol 4.0 mg; sodium 252.2 mg; total carbohydrates 34.7 g; dietary fiber 2.2g, sugars 20.2 g; protein 3.2 g.