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Super Food- Nectarine

For the month of June, let's learn about the benefits of Nectarines:

  • Contrary to popular belief, nectarines are a fuzzless peach and not a cross between a peach and a plum. They grow best in regions with wet winters and dry hot summers. Today 95% of the US production of nectarines occurs in California.
  • Nectarines boost health benefits and contain a large amount of Potassium and Vitamin C. Foods that are high in Potassium and Vitamin C can promote heart health. Nectarines are also beneficial for your gut health as a serving contains ~3 grams of fiber. Fiber helps to regulate your digestive system and prevent constipation. Nectarines also do not tend to spike blood sugars as high as other fruits because of their glycemic index and fiber content.
  • Nutritional breakdown in 1 medium nectarine: 69 Calories, 3 grams fiber, 2 grams protein, 17 grams carbohydrate, ½ gram fat

Recipes

Nectarine, Banana, Blackberry Homemade Ice Pops

IngredientsNectarine, Banana and Blueberry Ice Pop

  • 3 Nectarines
  • 1 Banana
  • 1 Cup Blackberries

Instructions

  1. In a blender, combine the nectarines and bananas.
  2. Pour the mixture into an ice pop mold and place in some blackberries.
  3. Freeze for about 5-8 hours or overnight.
Nutrition

Calories: 59kcal | Carbohydrates: 14g | Protein: 1g | Potassium: 251mg | Fiber: 2g | Sugar: 9g | Vitamin A: 300IU | Vitamin C: 10.6mg | Calcium: 11mg | Iron: 0.4mg

Arugula and Nectarine Salad

Ingredients

  • 5 oz arugula
  • 2 ripe nectarines thinly slicedArugula and Nectarine Salad
  • 1/4 cup walnuts roughly chopped
  • 1/4 cup feta cheese crumbled

Ingredients for the dressing:

  • 1/4 cup fresh basil leaves
  • 3 tbsp extra virgin olive oil
  • 1 tbsp balsamic vinegar
  • 1/2 tsp maple syrup
  • Freshly cracked black pepper to taste

Instructions

  1. Add all of the ingredients for the dressing to a blender or food processor and blend until smooth
  2. In a large bowl, toss all ingredients together with desired amount of dressing.

Nutrition

Calories: 141kcal | Carbohydrates: 8g | Protein: 3g | Fat: 12g | Saturated Fat: 2g | Cholesterol: 6mg | Sodium: 77mg | Potassium: 204mg | Fiber: 2g | Sugar: 5g | Vitamin A: 797IU | Vitamin C: 6mg | Calcium: 78mg | Iron: 1mg