As we savor summer whites, let’s savor summer nights, too.  Sleep is a vital part of health and what you eat can affect it.  I had the privilege of sharing my thoughts on what to eat to get your beauty rest with a group of fabulous registered dietitian nutritionists.  You can read the full article here.    

Let’s relish white – nectarines, that is.  White nectarines top my list of summer fruits.  They are juicy, sweet and succulent – plus, they impart a crisp, clean contrast on the plate with other colorful produce.  Nectarines (not just white ones), are a subspecies of peaches – sans the gene for fuzz.   So when you shop for nectarines, look for smooth-skin without blemishes for the best flavor and taste.  If they are firm, allow them to ripen on your countertop for a couple of days.  To speed up the process place them in a brown paper bag (as they release a gas that ripens them more quickly).



A medium-sized nectarine is a mere 60 calories with zero fat, sodium or cholesterol – and it’s contains fiber, vitamins A and C.  There are so many ways to enjoy nectarines.  Here are some ways me and my family enjoy it in my house:

  • Wash and eat whole (with the juice dripping down your chin).
  • Grill halved nectarines as a side to seafood, pork tenderloin or lean beef burgers.
  • Dice into a fresh fruit salad with berries, melon and cherries.
  • Slice and add to a lean meat taco or burrito along with lettuce, tomato and avocado.
  • Chop with avocado, tomatoes, garlic and cilantro for a sweet and savory dip.
  • Dice them over plain Greek yogurt for a dessert or snack.
  • Finely slice them over a mixed greens salad.

Today, let’s pair nectarines with fresh basil leaves and shallots for a clean salsa that packed with taste and versatility.  Use this salsa with whole grain pita chips, over fish, chicken breast, baked potatoes or in a wrap with hummus or beans.

Nectarine, Basil and Shallot Salsa



Serves 2 (1/2 cup each)


2 large white nectarines, pitted and diced

4 fresh basil leaves, diced

1 small shallot, diced

1 Tablespoon extra virgin olive oil

1 Tablespoon balsamic vinegar

Dash of salt and pepper to taste


Place all ingredients in a medium bowl and gently stir to combine.   Enjoy as a dip with whole grain pita chips or as a topping to lean meats or fish.

Nutrition Information (1/2 cup servings): Calories: 133, Total Fat: 7 g, Saturated Fat: 1 g, Trans Fat: 0g,  Cholesterol: 0 mg, Sodium: 51 mg, Total Carbohydrates: 17 g, Dietary Fiber: 2 g, Sugars: 12 g, Protein: 2 g                                                                 

Enjoy eating simply,