Enjoy Plums this Summer

                                                  

Plums are a summertime favorite of all fruit lovers.  Found in a variety of colors from red, purple, blue-black, green, yellow or amber, this fruit provides lots of vitamins, minerals and fiber to our diet.

Plums are known as a stone fruit because of their hard stone pit. They are relatives of the peach and nectarine. When plums are dried, they become prunes.

Buy plums that are ripe and ready to eat. Look for ones that soft at the tip and soft to the touch.  

Good quality plums will have a rich color and may still have a slight whitish coloration, showing that they have not been over handled. They should be free of cuts, bruises or any signs of decay.

Plums can be found in the grocery store from May through the early fall. Check your local farmers’ markets during the summer for plums.

Plums should be stored at room temperature to ripen.

Plums are delicious eaten whole or combined with other foods. Enjoy a whole plums on the go for breakfast and a snack. Slice them and put on top yogurt, cereal and waffles. Dice them and add them to green salads. Try them baked in a favorite dessert like the Old Fashioned Fruit Crumble below.

Old Fashioned Fruit Crumble

Makes: 6 servings

Serving size: 1/6 recipe

Ingredients:

3 cups plums or peaches, washed and sliced

1 Tablespoon sugar

4 Tablespoons flour

3 Tablespoons orange juice

1 cup oats

3 Tablespoons nuts, chopped

2 Tablespoons brown sugar

Pinch of cinnamon

Cooking oil spray

Directions:

1. Preheat oven to 400 degrees.

2. Spray 8x8 baking pan with non-stick cooking spray.

3. Combine fruit with sugar, 2 tablespoons flour and orange juice.

4. Pour fruit mixture into pan.

5. Combine oats, nuts, brown sugar, remaining 2 Tablespoons flour, and cinnamon.

6. Stir to combine and sprinkle over the fruit mixture.

7. Bake until the fruit is bubbling and the topping is golden brown, 20 - 25 minutes.

Adding Just One More Fruit or Veggie

Are you always wondering how you can add more fruits and vegetables to your family meals? Well it's easy; try adding just one more fruit or veggie at a time.  Here are some simple tips to help you reach your nutrition goals:

• Enjoy seasonal fruits and vegetables.  Buy fresh fruits and vegetables when in season for best taste and lowest cost.  Check your local supermarket specials for best buys, and visit your local farmers' markets for the freshest produce.
• Shop the freezer aisle.  For taste and nutrition just like fresh produce, visit the freezer section of your grocery store.  Frozen fruits and veggies are quick and easy to use, and equally nutritious.  Add them to soups, stews, casseroles, or use them as a side dish.
• Buy them in the can. Canned fruits and veggies can be added to any meal.  Stock up when they are on sale so you will have a supply on hand. Select those veggies that are labeled "low" or "reduce sodium, or "no salt added".  For fruits, pick those labeled "in light syrup" or "packed in water". 
• Prepare ahead of time.  Have batches of cut up sweet peppers, celery, broccoli, and carrots in your refrigerator ready for snacking, to use on sandwiches, and to toss in salads.  You will enjoy the ease of having them ready!
• Save time -- use the microwave!  Steam fresh and frozen veggies in the microwave for a quick side dish. Add a small amount of water to cut up veggies and cover with plastic wrap.  Fruits can also be cooked or softened in the microwave for use as sides or as desserts.  It's fast and easy!
• Brighten your plate.  Add color to your plate with fruits and veggies that are red, dark green and orange.  They are full of vitamins and minerals that will keep your family healthy.  A good reason for adding just one more!

Peaches are a Perfect Summer Fruit

 

Peaches are a sweet, juicy fruit that tastes the best during the summer months.  Peaches are known for their fuzzy skin!  Peaches have a yellow or white flesh and a pit in the middle.  Peaches are a good source of vitamins A and C, potassium and fiber.

How to select:

• Smell the fruit.  Peaches have a sweet smell when they are ripe.
• Look for a creamy gold to yellow color.  The red or "blush" of a peach is an indication of the type of peach, now how ripe it is.
• Touch the fruit.  Peaches should be soft to the touch but not mushy.  Do not squeeze the peach as they bruise very easily.

How to store:

• Place firm peaches on the counter at room temperature and they will ripen within a few days.
• Refrigerate ripe peaches and eat within a week of buying them.  Remove from the refrigerator for 1 hour before eating for the best flavor.

How to prepare:

• The skin of the peach is safe to eat! Wash the peach with water before eating.
• To peel a peach, dip into boiling water for 30 seconds and then place in cold water.  The peel will come off easily.
• To keep sliced peaches from getting dark, mix with a small amount of lemon juice.

How to serve:

• Add peaches to low-fat yogurt or top your cereal for added flavor.
• Grill peaches for a fun twist to your summer meals!  Cut the peach in half, remove the pit and place on the grill for 3-5 minutes.
• Use in muffins.  Try our Peach Muffins with Oatmeal Topping!
• For a healthy treat for gatherings, try the Rise and Shine Cobbler that everyone will love!

Peaches can be found at the farmers' market now!  Use your EBT card at the farmers' market to pick up peaches for your family this week!