Food, Recipe and Activity of the Week - August 17, 2008
This week's features include:
Food - Nectarine
Recipe - Grilled nectarines
Activity - Mini golf
History
Nectarines have been available for centuries and it is believed to have originated from China. Making its way to Europe in the 16th century the nectarines were brought to the United States shortly thereafter. Nectarines belong to the Prunus persica family together with its cousin, the peach. Peaches and nectarines are genetic variants of one another. Although looking similar in appearance, nectarines tend to be sweeter than peaches. The skin is smooth with no fur, in contrast to peaches, and is commonly red and yellow in color. The flesh can be either white or yellow with the latter being more popular.
There are over 150 types of nectarines, but the most commonly grown are Fantasia, Harblaze, Summer Grand, Royal Giant, and May Grand. These ripen in the summer with the peak season being July and August. About 98% are grown in California and during the winter and spring season, nectarines are imported from South America or the Middle East.
Ripe nectarines should have a smooth and red colored skin. The skin should be firm yet yielding to gentle pressure, particularly along the seam. It should have a sweet fragrance. Unripe nectarines should be stored at room temperature for 2 to 3 days with no direct sunlight. To keep the nectarine fresh it can be stored in the refrigerator for 3 to 5 days.
Nutrition information
Nectarines are high in vitamin C and beta-carotene. It is more or less fat free and is a good source of fiber.
Nutrition analysis for 1 nectarine: calories: 67, carbohydrates: 12 g, protein: 1 g, fat: 0 g, cholesterol: 0 mg, sodium: 0 mg, fiber: 2 g, vitamin C: 7 mg, vitamin A: 101 RE
Makes 4 servings
Ingredients:
- 4 fresh ripe, medium nectarines
- 1 tablespoon mixture of red chili flakes, dry leaf thyme, garlic powder, lemon pepper, and ground coriander
- Non-stick spray
- 1 ounce crumbled Feta cheese
- 16 whole wheat crackers
- Fresh herb sprigs for garnish
Instructions:
- Cut nectarines in half and remove pits.
- Dust well with spice mixture.
- Cover and hold for 30 minutes.
- Before cooking, spray nectarines lightly with non-stick spray.
- Grill or broil until lightly browned on each side, turning often. Cook only until slightly softened. Remove and cool briefly.
- Cut nectarines into large wedges and place on a bed of lettuce. Sprinkle with crumbled cheese and serve with whole wheat crackers.
Nutrition Information: 210 calories, 2 grams total fat, 33 grams carbohydrate, 5 grams protein, 6 grams fiber, 290 milligrams sodium, 3 milligrams cholesterol.
Recipe was adapted from Produce for Better Health Foundation. All PBH endorsed recipes meet the nutrition standards that maintain fruits and vegetables as healthy foods. For more recipes and other information about fruits and vegetables visit: www.fruitsandveggiesmorematters.org.
Why not turn the T.V. off tonight and instead spend a nice evening playing miniature golf with your family and friends? Mini golf is a game that everyone can enjoy. Plus, if you are an avid golfer, mini golf will give you some extra practice on the putting green. The extra obstacles and water holes might actually improve your game too! Mini golf is a great excuse to get outside and enjoy the weather while it lasts.
You may not think that you are burning many calories, but all of the walking and bending to pick up your ball add up. A 150 pound person can burn up to 122 calories playing mini golf for 40 minutes!
Always consult your physician before beginning a new activity.