I love the fact that there are so many different kinds of sweet, juicy fruit to eat all summer long. Grapes, peaches, plums, mangoes, pineapple, and nectarines are just a few of the plentiful fruit that satisfies our cravings on a hot summer day.

Fruit is an important part of our food supply. It seems, the hotter it gets, the more fruit ripens and is ready to eat. When we take a look at everything that fruit provides, we can begin to understand how fruit plays into the summertime diet. Not diet as in some fad thing that is ultimately unhealthy. I’m talking simply about the food you eat—that is your diet.

The healthiest way to eat is to eat food in the season that it is available. Sometimes, that can be a little hard to figure out since food is grown in different countries and at different times of the year, and shipped worldwide. But a quick look at food sold in the farmers’ market and orchards will show you what is growing in your area.

As summer begins, the days are getting longer and hotter. Naturally, we want to be outside. We expend a lot of energy all summer long, whether it is for fun, or yard and garden work. And typically, we sweat a lot. As we sweat we lose a lot more than just water. Sweat contains electrolytes like sodium, chloride, potassium, and magnesium. Excessive sweating can cause an imbalance of these important minerals.

Fruit not only consists of a lot of water, but many are good sources of potassium, magnesium, and other trace minerals. Many are also high in vitamins C (which helps strengthen your immune system) and A. Beta-carotene, along with vitamin A, is vital for healthy eyes.

Fruit is also high in natural sugar, called fructose. Your body easily turns fructose into glucose, which is fuel for your cells. That is why fruit gives you a quick pick-up when you have been working or playing hard. The process of creating glucose from fructose does not generate a lot of heat in your body the way fat being converted into glucose does. The fiber in the fruit (mostly in the skin) slows the rise of blood sugar, giving you more sustained energy with less dramatic peaks and dips than just plain sucrose (refined sugar).

All of these reasons make fruit to be the perfect food for summertime. Add plenty of fresh vegetables, plant based fats like coconut and avocado, fresh fish and poultry to have a well-balanced diet. Vegetables may be raw, or lightly steamed with butter or herb flavored olive oil.

One of my favorite fruits of the summer is peaches. They are sweet and juicy, low calorie, high in fiber, potassium, vitamins A and C, beta-carotene, and rich in anti-oxidant polyphenols. Their skin is never bitter and is easy to eat once you wash off the excess fuzz.

Peaches go well in many dishes from fresh fruit salad to peach pie. They also freeze well, so they may be enjoyed year round. If you live in an area known for growing great peaches, it will be well worth your time to buy some, peel, and freeze them.

Since August is prime peach season, I want to share with you one of my favorite desserts; peach cobbler. You can make it gluten free by using gluten free flour. Cobbler comes with many variations of crusts, so feel free to make it with your favorite. I love this cobbler slightly warm with a scoop of vanilla bean frozen yogurt. However you choose to serve it, make sure you share with friends and family. Enjoy!

 

Fabulous Peach Cobbler (Gluten Free)

Prep Time: 30 Minutes

Bake Time: 45 Minutes

Serves: 9-12

Ingredients

Filling

7 – 8 ripe peaches, peeled and sliced

3 Tbsp butter, sliced into pats

¼ – ½ cup organic unrefined coconut sugar (depending on sweetness desired)

¼ tsp cinnamon

¼ cup tapioca pearls (to thicken the juice)

Crust

1¼ cup King Arthur Flour gluten free pie crust mix

6 Tbsp butter

Cold water

Almond milk (or whatever you prefer)

 

Directions

* Follow the directions for making my pie crust or use your favorite one.

1. Place pie crust mix in a mixing bowl.
2. Cut the butter into the flour until the butter is the size of peas.
3. One Tbsp at a time, add enough water to allow dough to stick together.
4. Press dough into a ball and refrigerate for 30 minutes.
5. Put the peaches into an 8 X 8 glass baking dish.
6. Evenly distribute over the peaches the butter, coconut sugar, cinnamon and tapioca.
7. Roll out dough so that it fits inside the dish and covers the peaches completely.
8. Brush milk over crust so that it will brown when baking.
9. Bake for approximately 45 minutes at 350°F
10. Remove from oven and allow to cool for 30 minutes before serving.

 

References

Hellesvig-Gaskell, K. (2015, July 27). Vitamin Deficiency Caused By Excessive Sweating. Retrieved from Livestrong: http://www.livestrong.com/article/458415-vitamin-deficiency-caused-by-excessive-sweating/

Parent N.D, S. (n.d.). Electrolytes. Retrieved from Trace Minerals Research: http://www.traceminerals.com/research/electrolytes

Peaches Nutrition Facts. (n.d.). Retrieved from Nutrition and You: www.nutrition-and-you.com/fruit-nutrition.html

Thompson, C. (2010, July 08). The Peach: 10 Healthy Facts. Retrieved from WebMD: www.webmd.com/food-recipes/peach-10-healthy-facts