August is here, and that means perfectly sweet and juicy peaches in Michigan. This fuzzy stone fruit may be found in cobblers and other sweets, but offers a few health benefits on its own. One peach provides 17 percent of the daily value of vitamin C, 10 percent of the daily value of vitamin A, and a bit of potassium, niacin and copper. Along with some vitamins and minerals, peaches are rich in antioxidants to help protect cells and fight against free radicals.
While you’ll likely find peaches in cobblers and other desserts, it’s delicious in healthy recipes as well. Check out these three healthy recipes:
- Grilled Peach and Chicken White Wine Pasta
- Peach Cobbler Overnight Oats
- Grilled Peach Arugula Salad with Burrata
Grilled Peach and Chicken White Wine Pasta – Serves 2
This dish combines all things to love about summer – peaches, tomatoes and basil. It is perfectly fresh and balanced with a little heat from red pepper flakes, acidity from white wine and tomatoes, and fat from healthy olive oil. While it’s delicious served with pasta, this dish can also be enjoyed over grilled zucchini or squash.
Ingredients
- 2 Tbsp. olive oil
- 10 oz chicken, tenders
- 3 garlic cloves
- 2 cups cherry tomatoes, halved
- Pinch red pepper flakes
- 1/3 cup dry white wine, such as pinot grigio or sauvignon blanc
- ¼ cup fresh basil leaves, divided
- 2 peaches, cored and sliced
- 8 oz fettucine, cooked
- Salt and pepper to taste
Instructions
- Prepare pasta water with salt over a burner at high heat.
- Preheat grill and spray grates with oil. Salt and pepper chicken. Add peach slices and chicken to grill. Grill on both sides until grill marks appear. The chicken does not need to be cooked to temperature as it will finish cooking later. Set peaches and chicken aside.
- In a large pan over medium-low heat, heat 2 tablespoons olive oil. Once oil is warm, add garlic. Cook until fragrant and golden, about 2 minutes.
- Add tomatoes and turn temperature up to medium. Allow to sear, moving tomatoes around often for 3-5 minutes. Add white wine, a pinch of red pepper flakes and half of the basil leaves and allow to simmer for 5 minutes, then add the peach and chicken and continue to simmer. Meanwhile, add pasta to pot with boiling water and set timer according to package instructions. Reserve ¼ cup pasta water once pasta is done.
- Once wine has reduced, toss mixture with pasta. Stir in ¼ cup pasta water if needed. Add salt and pepper to taste. Top with rest of basil leaves.
Peach Cobbler Overnight Oats – Serves 2
Overnight oats are a healthy breakfast staple offering nutrients like fiber and protein, and whole grains to leave you satisfied until lunch. This recipe adds a punch of summer and sweetness with peaches.
Ingredients
- 1/3 cup old fashioned oats
- 1 cup low-fat milk or milk substitute
- 1 tsp. vanilla extract
- ¼ cup Greek yogurt
- 2 tsp. honey
- Pinch of salt
- 2 tsp. chia seeds
- 2 Tbsp. almond butter
- 1 peach, diced and divided
- 2 Tbsp. chopped pecans
Instructions
- Combine and stir all ingredients, except peaches and almond butter, in two sealable containers, such as mason jars.
- Stir in half of the peaches, then gently stir in almond butter to where it is not fully incorporated. Add peaches and pecans on top.
- Leave overnight in refrigerator and enjoy!
Grilled Peach Arugula Salad with Burrata – Serves 2
This fresh summer salad combines peppery arugula with sweet peaches caramelized to perfection on the grill. The toasted hazelnuts add a crunch, while the burrata offers a creamy contrast. This salad is bound to impress dinner guests with little effort required.
For the salad
Ingredients
- ¼ cup hazelnuts
- 2 cups arugula, packed
- 1 avocado, cored and diced
- 2 peaches, cored and sliced
- 2 burrata
Instructions
- In a small pan over low heat, toast hazelnuts, tossing frequently, about 3 minutes.
- Grill peach slices on each side until grill marks appear/
- In a bowl, combine arugula, avocado, peach slices and hazelnuts. Toss with dressing. Pull apart burrata in half and serve on top of salad. Drizzle burrata with additional dressing.
For the vinaigrette
Ingredients
- ½ cup olive oil
- ¼ cup red wine vinegar
- 1 tsp. Dijon mustard
- 2 Tbsp. light mayonnaise
- 1 Tbsp. honey
- 1 tsp. dried basil or 1 Tbsp. chopped fresh basil
- Salt and pepper to taste
Instructions
- In a container with a lid, combine all ingredients and shake vigorously, serving over salad after shaking.
Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more health tips and information, visit AHealthierMichigan.org.
Author: A Healthier Michigan
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
Our mission is to help everyone in Michigan get healthier from the inside out. This means everything from giving you resources to help you make better decisions about diet and exercise, as well as information on creating and sustaining nurturing communities and successful businesses — everything you need to help create a healthier Michigan.
