That sweet, juicy bite of the first peach of the summer is one of life’s great, simple pleasures – confirming the happy start of long, sunny days and the easy enjoyment of living more lightly and brightly over the coming months.
From October onwards, we are fortunate to harvest a bounty of delicious stone fruit, the most popular among them being peaches, nectarines and plums. These are quintessential scents and flavours of summer; for many of us evoking memories of past, carefree days, when we would scale a backyard peach tree to reach for the juicy, sun-warmed fruit.
Today, locally-produced stone fruit is far more accessible in many more varieties and are an everyday part of South Africans’ healthy lifestyles. Not only delicious, but incredibly versatile, peaches, nectarines and plums add fantastic nutritional value to our family diet. Ideal as a convenient, healthy whole-food snack, stone fruit can also be included at any mealtime by adding fruity flavours to breakfast smoothies or granola bowls, enhancing salads or wraps for lunch, and roasted or grilled as signature ingredients in tasty meat, poultry and vegetable dinner dishes. Of course, there’s also no limit to including peaches, nectarines and plums in mouth-watering desserts, cakes, muffins, pies and cobblers; ice-lollies, sorbets and ice-creams; jams and preserves, sauces and toppings as well as iced teas and cocktails. These are giving fruit in so many ways.
Stone fruit, each with smooth flesh packed artistically around a single pit, are low calorie, low GI and a good source of dietary fibre. They are widely regarded as safe fruit for people with Type 2 diabetes, because eaten in moderation they do not cause blood sugar spikes. Best of all, they provide a unique fruity punch of health-protective nutrients including potassium and antioxidants such as Vitamins C, A, E, K and niacin (Vitamin B-3). Renowned for their thirst-quenching deliciousness, for active families planning summer hikes, cycles and other outdoor activities, refreshing stone fruit is perfect to sustain during, or replenish after exercising.
To inspire you in this summer, here are two easy, yet innovative recipes developed by celebrity chef Zola Nene.
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Nectarine Stuffed Pork
Serves 4
- 1 nectarine, finely chopped
- 1/4 cup breadcrumbs
- 1 garlic clove, chopped
- 1 Tbs chopped fresh thyme
- 1 tsp paprika
- 1/4 cup finely chopped spinach
- 50g butter, melted
- salt and pepper
- 400g pork fillet
- butcher’s twine
- 2 Tbs olive oil
- 1 cup water
In a bowl, combine the chopped nectarine, breadcrumbs, garlic, thyme, paprika, spinach and butter, season with salt and pepper to taste. Clean the pork fillet by removing any excess fat and sinew. Make a lengthwise slit in the pork, then cut along that slit to butterfly and open the fillet to flatten it on both sides. Using a meat mallet, flatten the pork more to even it out. Season the pork with salt and pepper, then place the stuffing on to the surface of the flattened pork, roll (from one short end to the other) to encase the filling. Use butcher’s twine to secure the roll. Season the outside with salt and pepper.
Heat olive oil in a pan, then brown the pork on all sides until golden. Add water to the pan, cover with a lid then simmer for 10 minutes, or until the pork is cooked through. Remove from the pan, cover with foil and leave to rest for 10 minutes before slicing and serving.
Plum Smoothie Bowl
Makes 2
- 3 plums, chopped
- 1 peach/nectarine, chopped
- 1/4 cup plain yoghurt
- 1 tsp vanilla
- honey to taste
- 2 Tbs mixed seeds
- 1 cup crushed ice
- 1/2 cup peach juice
Combine ingredients in a blender, blend until smooth then transfer into serving bowls. Top with sliced plums and seeds to serve.