Iowa State University Extension

Food, Recipe, and Activity of the Week - June 24, 2007

This week's features include:
Food - Peach
Recipe - Crepes w/peaches & ricotta
Activity - Softball

Food of the Week > Peach

Peaches were originally grown in China and have been around ever since prehistoric times. This delicious, fuzzy fruit was thought to symbolize long life and immortality. The peach was often the focus of Chinese paintings, porcelain figures, and poetry writing. It was not long until the peach seed reached other parts of the world. The peach first reached Persia and then Europe. In fact, the Romans thought the peach came from Persia instead of China and gave it the scientific name of prunus persica.

How did the peach get to the United States? Well, it is thought that Spanish missionaries carried peach seeds with them as they traveled to the United States and Central and South America. The first peach trees were planted in California, which is still the top producer of peaches in the US. Other states that produce peaches are South Carolina, Colorado, Georgia, Pennsylvania, Washington, Michigan, and New Jersey. Today, the US produces about a quarter of the world's peaches. During winter months in the US, peaches are flown in from Chile, Canada, and Mexico. The peach has now become the third most popular fruit in the US!

Availability / Selection / Storage
Availability – Peaches are usually available from May through October. Coastal states have the advantage of enjoying a lot of imported peaches through the winter season. Canned peaches are also available all year long.

Selection – To select sweet and juicy peaches, choose ones that have a sweet fragrance. The sweet smell indicates sweet taste. You also want to pay attention to the color, selecting peaches that have a yellow or cream skin. Some peaches also have a red/orange color too, but this is no indication of sweetness. If you select peaches at the grocery store that are already ripe, be sure to eat them right away. If the peaches need ripening, put them in a brown paper bag at room temperature for 2-3 days.

Storage – It is best to eat ripe peaches right away, but they can also be stored for 3-5 days. Peaches that are not quite ripe can be refrigerated for about 2 weeks. Peaches also taste best when they are at room temperature. So if you get a peach out of the refrigerator, you might want to try setting it on the kitchen counter for about an hour. This will bring out the wonderful, sweet flavor of the peach.

Nutrition
Peaches are a great source of vitamin C, which is an antioxidant that protects your body from free radical damage that could lead to heart disease and cancer. Peaches also provide about 2 grams of dietary fiber. It is recommended to consume 25-30 grams of fiber per day from foods to decrease risk of heart disease, diabetes, and some forms of cancer. One medium peach provides 8% of your daily value for fiber.

Adapted from: Dole 5 A Day

Nutrient analysis of 1 medium peach: calories: 40,fat: 0g, cholesterol: 0mg, protein: 1g, carbohydrate: 10g, sodium: 0mg, potassium: 193mg, calcium: 5mg, vitamin C: 6mg, fiber: 2g

Recipe of the Week > Peach crepes with ricotta

Makes 8 servings (2 crepes/serving)
Ingredients:

For crepes:

• 1 cup egg substitute
• 1-3/4 cup fat free milk
• 1/3 cup all-purpose flour
• 1/2 tsp salt
• 1 tsp sugar

For filling:

• 6 peaches, pitted and thinly sliced
• 1-1/2 cups ricotta cheese
• 1 Tbsp sugar
• 4 Tbsp fat-free milk
• Confectioner’s sugar

Directions:

To make the crepes:

1. Combine the eggs and milk in a bowl and whisk, then, little by little, whisk in the flour, salt, and sugar to make a thin, lump-free batter. If, despite your best efforts, there are still lumps, strain the batter through several thicknesses of cheese cloth.
2. Cover the batter and refrigerate for 2 hours. If the batter still seems too thick - it should be the consistency of thick cream - thin it by beating in a little milk.
3. Heat a 12-inch skillet, preferably non-stick. The pan is ready when a drop of butter placed in it sizzles and spatters.
4. Drop in a teaspoon of butter and melt it over medium-high heat, coating the pan by tipping it from side to side.
5. Pour a scant 1/4 cup of batter into the pan, quickly tipping and turning the pan to cover the bottom. Pour off any excess. In a very short time, the batter will begin to have bubbles on its surface and the edge will begin to pull away from the side of the pan.
6. Using a spatula, turn over the crepe and cook it just a moment on the other side. Remove to a covered plate and keep warm. Repeat until all batter has been used.

To make the filling:

1. In a bowl combine the ricotta, the 1 tablespoon of sugar and 2 tablespoons of the milk and mix until creamy, adding more milk if desired. It should be easily spreadable.

Nutritional Information: (per serving 2 crepes): 140 Calories, 0 grams Fat, 25 grams Carbohydrate, 10 grams Protein, 10 mg Cholesterol, 2 grams, Fiber, 260 mg Sodium

Recipe courtesy of the Centers for Disease Control and Prevention. For more recipes and other information about fruits and vegetables visit: www.cdc.gov/nccdphp/dnpa/5aday/index.htm

Activity of the Week > Softball

One of the most popular sports in the country for both men and women is softball. Similar to baseball, softball requires a bat, a ball, and a glove, which can be found in many stores for a relatively low cost. The ball used in softball is larger than the one used in baseball. In addition, the pitcher throws the ball from underhand instead of over the shoulder seen in baseball. When selecting a bat, try to choose the heaviest one since it will propel the ball the farthest and fastest.

Softball can be enjoyed regardless of age and fitness level and all you would need is your equipment and a park or field to play in. Several workplaces and amateur leagues offer opportunities to try the sport. The benefits of participating in softball are increased flexibility, strength, and muscle tone. In addition, the hand-eye coordination will be improved. The calories burnt per hour for a 130 lbs person is 246 kcal, for a 160 lbs person is 300 kcal, and for a 200 lbs person is 365 kcal.

Before playing it is important to get a good warm-up. Walk, or jog around the field/park for at least 10 minutes, then try to carefully stretch your legs and arms to loosen up the muscle groups that you will use. These include your biceps, calves, hamstrings, quadriceps, shoulders, triceps, and upper and lower back. After the game is over, walk around for a few minutes and stretch your muscles again to prevent or minimize soreness. Remember, a cold muscle will easier get tight which could cause a pulled muscle, thus make sure to stay warm during the game by wearing warm clothing.

Note: always consult with a physician before starting a new exercise program.