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,