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What's New About Nectarines? By Dana Jacobi, AICR
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Grilled Pork Loin & Nectarine Salad Grilled Tuna With Pineapple-Nectarine Salsa Nectarine And Raspberry Cobbler Pita Wedges With Banana-Nectarine Salsa Seafood Salad With Ginger-Cream Dressing
In many people's minds, nectarines are simply peaches without fuzz--an understandable association, given that the two fruits are nearly alike in size, texture, and color. Nectarines, however, are generally sweeter than peaches. Botanically, the nectarine is classified as a sub-species of the peach, but it is more accurate to describe each fruit as a genetic variant of the other, akin to first cousins. Despite their similarity, nectarines have been distinguished from peaches and other pitted fruits for hundreds of years. Early nectarine varieties were small and white-fleshed, with skins that could be green, red, or yellow. Today's modern cross-breeding techniques, in which nectarine varieties are cross bred with one another as well as with peaches, have yielded larger, peach-like nectarines with gold and crimson and yellow flesh. Varieties There are more than 150 nectarine varieties that differ slightly in size, shape, taste, texture, and skin coloring (which ranges from golden yellow with a red blush to almost entirely red). The fruit may be clingstone or freestone (a classification indicating how tightly the flesh clings to the pit). No single variety is superior in all respects, but the most popular varieties--among them Fantasia, Summer Grand, Royal Giant, and May Grand--are all equally desirable. Availability Nectarines are available throughout the summer, reaching their peak in July and August. About 98 percent of the domestic crop is grown in California, though the nectarines produced in southern and eastern states are of excellent quality. Smaller quantities imported from South American or the Middle East come on the market in winter and early spring. These generally aren't as sweet because they are picked at an earlier stage. Note: Once a mature nectarine is picked, it won't get much sweeter; it does, however, become juicier and softer at room temperature. Shopping Tips Select bright, well-rounded nectarines with shades of deep yellow under a red blush. Ripe fruit should yield to gentle pressure, particularly along the seam, and should have a sweet fragrance. If you select brightly colored fruits that are firm or moderately hard, they will ripen within two or three days at room temperature. Avoid fruits that are rock hard or greenish--signs that the fruit was picked too soon and won't ripen properly. Also pass up fruits that are mushy or have shriveled skins, both signs of decay. Sometimes the skin of a nectarine may look stained, as though the blush has spread out in an irregular pattern under the skin, but this doesn't affect taste or texture. Moreover, a rosy blush doesn't indicate the degree of ripeness, but is simply a characteristic of the variety. Storage Allow hard nectarines to ripen by storing them for two to three days at room temperature in a loosely closed paper bag, away from sunlight. Once the fruit gives slightly to gentle pressure, it's ready to eat. You can keep it fresh for another three to five days by storing it in the refrigerator crisper. Preparation Before eating a nectarine whole, wash the fruit thoroughly in cold running water; if refrigerated, let it warm to room temperature for optimum flavor. Since the flesh of a fresh nectarine darkens when exposed to air, don't slice it until you are ready to use the fruit. You can preserve its color temporarily by dipping the slices in a cup of water to which you've already added a tablespoon of lemon juice, or by simply tossing them with lemon juice. To peel nectarines, blanch them first by dropping them into boiling water for a minute, then cooling them in ice water; the skins will slip off easily. Rub the peeled fruits with lemon juice to keep them from darkening. Cooking softens nectarines and enhances their sweetness. It can also salvage slightly underripe fruit that's not satisfactory for eating raw.
Serving Suggestions You can substitute nectarines in any dish that calls for peaches or apricots. Whether as an addition or as the main ingredient, they bring color and flavor to fruit salads, salsas, and chutneys.
Source: The Wellness Encyclopedia of Food and Nutrition (How to Buy, Store, and prepare Every Variety of Fresh Food), by Sheldon Margen, M.D., and the Editors of the University of California at Berkeley Wellness Letter, ©1992 by Health Letter Associates.
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Is a nectarine
a naked peach? And which came first, the veloured peach or its smooth-skinned cousin?
(Contrary to popular belief, nectarines are not a cross between a peach and a plum.) A nectarine is a fuzzless peach. However, the two remain such close cousins that both peaches and nectarines occasionally appear on the same tree. According to California-based fruit expert David Karp, the news today is the rapidly growing popularity of white-fleshed nectarines. (And white peaches, as well.) Nearly all this fruit is low-acid, as is a growing percentage of the more familiar yellow-fleshed nectarine. Sweetness is the main reason consumers are so taken with low-acid nectarine varieties. They contain the same amount of natural sugar as other varieties but taste sweeter because there's no offsetting acidity. Since no one has ever overestimated the American sweet tooth, California growers expect this ultra-sweet fruit to account for 50 percent of their crop by 2005. Apart from their sweetness, nectarines are also popular with people who cannot tolerate acidic foods. White nectarines are not always easy to spot. Most have subdued, pale yellow and drab red skin that looks sun-faded next to the vivid gold and bright, burnished red of yellow-fleshed varieties. Some are red all over, with a touch of white around the stem. The little PLU sticker on white nectarines should read "sweet," "ZeeSweet," or "low-acid." Some may also have the words "Arctic" or "Pearl" in their names. If there is no identification, ask the produce manager. Low-acid nectarines tend to become bland when cooked. For the tangy, full-bodied taste of an old-fashioned cobbler, the yellow-fleshed nectarine is best. I prefer the tangy intensity of traditional nectarines at any time. For me, they taste fuller, more vibrant and provide more lingering pleasure. But to each his own – the new breed of nectarines appears to be the taste of the future. AICR "Something Different" is written for the American Institute for Cancer Research by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's book, Stopping Cancer Before It Starts.
NECTARINE-ORANGE
SMOOTHIE 8 ounces (1-1/2 cups) nectarines, peeled and
cut up *Be sure you purchase calcium-fortified soy milk to get the benefit of this important nutrient. You may also substitute lowfat buttermilk. In a blender container or food processor bowl, combine nectarines, soy milk, orange juice, and sugar. Cover and blend or process until mixture is thick and smooth. Serve the fruit mixture over ice cubes. If desired, garnish with fresh mint sprigs. Makes 2 Servings. Per (1-1/4 cup) Serving made with Soy milk:: 132 Cal; 3 g Total Fat; 25 g Carb; 00 mg Cholesterol; 15 mg Sodium; 5 g Protein; 3 g Fiber. Exchanges: 1-1/2Fruit; 1/2 Medium-Fat Meat; 1/2 Fat.
PITA
WEDGES WITH BANANA-NECTARINE SALSA 1 large ripe banana, peeled and diced, OR,
3/4 cup chopped For Banana Salsa: In a medium bowl, combine banana or pineapple, nectarine, green pepper, cilantro or parsley, lime juice and brown sugar. Toss lightly to mix. Serve with toasted pita wedges. Makes 6 Servings. Per Serving: 44 Cal; 00 g Total Fat; 11 g Carb; 00 mg Cholesterol; 19 mg Sodium; 1 g Protein; 1 g Fiber. Exchanges: 1/2 Starch; 1/2 Fruit.
ASIAN
STYLE FRUIT SLAW For the Dressing:
NECTARINE
BRAN MUFFINS 1 cup all-bran cereal In a separate bowl, combine flour, sugar, baking powder and salt. Stir egg and oil into bran mixture until well mixed. Add bran mixture and chopped nectarines to dry ingredients; stir only until dry ingredients are moistened. (Batter will be thick and lumpy.) Spoon batter into prepared
muffin tin (2-1/2- inch muffin cups). Bake in preheated 400° F oven for 25 minutes or
until golden brown. Remove from pan and serve hot. Makes 12 muffins
NECTARINE
FRITTATA 1 clove minced garlic
SEAFOOD SALAD WITH GINGER-CREAM DRESSING 8 cups torn spinach leaves or mixed salad
greens In a large bowl, combine the spinach, cooked and chilled scallops, cooked and chilled shrimp, nectarine slices and mango slices. Pour the Ginger-Cream Dressing over scallop mixture; toss gently to coat. To serve, divide the scallop mixture among 6 dinner plates. If desired, sprinkle with cashews. Makes 6 Servings. Per Serving: 182 Cal; 3 g Total Fat; 17 g Carb; 100 mg Cholesterol; 473 mg Sodium; 22 g protein; 2 g Fiber; 9 g Sugars. Exchanges: 2-1/2 Very Lean Meat; 1-1/2 Veg; 1/2 Fruit; 1/2 Fat. GINGER-CREAM DRESSING 1/2 cup fat-free dairy sour cream In a small bowl, stir together all ingredients except orange juice. Stir in just enough orange juice (about 2 tablespoons) to make dressing of desired consistency. Makes about 2/3 Cup.
FRUIT
& CHICKEN KABOBS 1 pound skinless, boneless chicken breasts Rinse chicken; pat dry. Cut chicken into 1-inch pieces. Place chicken in a plastic bag set in a shallow dish. For marinade, in a small bowl, stir together soy sauce, honey, vinegar, curry powder, allspice, and hot pepper sauce. Pour over chicken in bag and close the bag. Marinate chicken in the refrigerator for 4 hours, turning bag occasionally. Remove chicken from marinade, reserving the marinade. In a saucepan, cook the onion in a small amount of boiling water for 3 minutes; drain. Thread the chicken, nectarine pieces, and partially cooked onion alternately onto 3 (6-inch) metal skewers. Grill the kabobs on the rack of an uncovered grill directly over medium-hot coals, about 15 minutes or until chicken is tender and no longer pink, turning skewers occasionally. Place reserved marinade in a small saucepan. Bring to boiling. Cook, uncovered, for 1 minute. Pour marinade through a strainer, reserving liquid. Before serving, brush kabobs with the cooked and strained marinade. Serve kabobs with hot cooked coucous or rice. Pass any remaining marinade. Makes 4 Servings. Per Serving: 374 Cal; 4 g Total Fat (1 g Sat Fat); 54 g Carb; 59 mg Cholesterol; 462 mg Sodium; 30 g Protein; 9 g Fiber. Exchanges: 2-1/2 Starch; 1 Fruit; 3 Lean Meat; 1 Fat.
GRILLED
PORK LOIN AND NECTARINE SALAD 1 Tbsp reduced-sodium soy sauce Do First: Cook the rice. To get about 2 cups of cooked brown rice you'll need to start with 2/3 cup raw rice and 1-1/2 cups of water. Cook for 45 minutes, or until tender. Chill or let cool to lukewarm before mixing with salad ingredients. In a small cup combine the soy sauce, ginger and garlic. Place the pork on a plate and spread the mixture over the meat; turn to coat evenly. Cover and refrigerate at least 30 minutes or up to 2 hours. Just before serving, combine the rice, diced nectarines, scallions, olive oil, lime juice and sesame oil; toss to blend. Set aside. Steam the beans over boiling water for about 3 minutes or until crisp-tender; rinse with cold water to stop cooking. Set aside to cool. Heat a non-stick frying pan over high heat. Add the pork and cook, brushing with any leftover liquid, about 3 minutes per side. Remove to a platter and let cool slightly. To serve, divide greens among 4 dinner plates. Spoon the rice mixture in a mound in the center of each plate. Cut the pork into thin crosswise slices. Divide evenly among the plates, making 2 bundles of meat on either side of the plates. Arrange the beans, cucumber slices, peppers, and nectarine slices on the plates. Makes 4 Servings. Per Serving: 305 Cal; 9 g Total Fat (2 g Sat Fat); 41 g Carb; 35 mg Cholesterol; 196 mg Sodium; 17 g Protein; 6 g Fiber. Exchanges: 1-1/2 Starch; 1/2 Fruit; 2 Veg; 2 Very Lean Meat; 2 Fat.
GRILLED
TUNA WITH PINEAPPLE-NECTARINE SALSA Marinade: 1 tsp grated lime zest Pineapple-Nectarine Salsa: 1 medium nectarine, diced (3/4 to 1 cup) Combine Marinade ingredients in an airtight plastic bag. Add fish and turn bag to coat. Seal and refrigerate for 15 minutes to 1 hour, turning bag occasionally. Meanwhile, combine salsa ingredients in a medium bowl. Cover and refrigerate. Preheat grill on medium-high. Grill fish for 5 to 7 minutes on each side, or until fish is cooked through and flakes easily when tested with a fork. To serve, place fish on dinner plates. Top with salsa. Makes 4 Servings. Per Serving: 191 Cal; 1 g Total Fat; 16 g Carb; 53 mg Cholesterol; 190 mg Sodium; 28 g Protein; 2 g Fiber. Exchanges: 3-1/2 Very Lean Meat; 1 Fruit.
PEACHY
(NECTARINE) SKEWERS 6 small fresh nectarines, cut into
bite-sized pieces Marinate the nectarines in all of the ingredients except the margarine, for 20 minutes. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium. Thread the peaches onto skewers (if you're using wooden skewers, be sure to soak them in cold water for at least 15 minutes first). Melt the margarine. Place the skewers on the grill and cook, turning constantly and basting with the margarine, for about 10 minutes until peaches are glazed and browned. Makes 6 Servings. Per (1 Skewer) Serving: 63 Cal; 2 g Total Fat; 12 g Carb; 00 mg Cholesterol; 31 mg Sodium; 1 g Protein; 2 g Dietary Fiber; 10 g Sugars. Exchanges: 1 Fruit.
NECTARINE
MELBA SUNDAES 1/4 cup raspberry spread (such as Polaner
All Fruit®) Combine raspberry spread and water in a small saucepan; bring to a boil over medium heat, stirring until smooth. Remove from heat; add raspberries and stir gently. Arrange nectarine slices evenly on 4 dessert plates; top each servings with 1/2 cup ice cream. Spoon raspberry mixture evenly over ice cream. Yield: 4 Servings. Per Serving: 135 Cal; <1 g Total Fat;
32 g Carb; 00 mg Cholesterol; 29 mg Sodium; 3 g Protein; 3 g Fiber. Exchanges: 1 Starch; 1
Fruit. GLAZED
FRUIT COMPOTE 1 cup fresh blueberries Grouping together in rows, place the fruit in a large glass bowl. In two separate small saucepans, heat each jam with one half of the lemon juice and lemon peel until it boils. Pour each melted jam on one half of the fruit. Serve. Makes 6 Servings. Per (1/2-Cup) Serving: 58 Cal; 00 g Total Fat; 14 g Carb; 00 mg Cholesterol; 12 mg Sodium; 00 g Protein; 2 g Dietary Fiber; 8 g Sugars. Exchanges: 1 Fruit.
NECTARINE
TART 1 cup all-purpose flour For Pastry: In a medium bowl, combine flour and salt. Using a pastry blender, cut in margarine or butter until pieces are the size of small peas. Sprinkle 1 tablespoon of the cold water over a portion of the mixture. Toss with a fork. Push to side of bowl. Repeat until mixture is moistened. Form into a ball. On a lightly floured surface, flatten pastry. Roll pastry into a 12-inch circle. Ease pastry into a 10-inch tart pan with a removable bottom, being careful not to stretch pastry. Press pastry about 1/2-inch up the sides of pan. Prick the bottom well with the tines of a fork. Bake in a 450°F oven for 12 to 15 minutes, or until golden. Cool on a wire rack. Remove sides of tart pan. For Filling: In a medium bowl, combine the cream cheese, sugar substitute or sugar, and vanilla. Beat with an electric mixer until smooth; spread over the cooled pastry. Arrange the nectarines or peaches over cream cheese layer. Sprinkle with the blueberries. In a small saucepan, heat apricot spread until melted; cut up any large pieces. Spoon melted spread over fruit. Chill for at least 2 hours or up to 3 hours. Makes 12 Servings. Per Serving: 140 Cal (156 Cal using regular sugar); 4 g Total Fat (1 g Sat Fat); 23 g Carb (27 g Carb using regular sugar); 3 mg Cholesterol; 90 mg Sodium; 4 g Protein; 1 g Fiber. Exchanges: 1 Starch; 1/2 Fruit; 1 Fat.
NECTARINE & RASPBERRY COBBLER 6 cups thinly sliced nectarines, about 6
small Preheat the oven to 450 degrees. Coat an 8-inch square baking dish with cooking spray and set aside. Toss nectarines and raspberries with 3/4 cup of sugar, using your hands to distribute sugar evenly through fruit. Arrange fruit in the prepared baking dish. For the topping, combine in a bowl the cup of flour, remaining sugar, cinnamon, baking powder, baking soda and salt. Cut butter into small pieces. Cut it into the dry ingredients, using a pastry cutter or the tines of a fork, then just the tips of your fingers. Work mixture just until it looks grainy. Mix in the buttermilk with a wooden spoon just until a soft, moist dough forms. Lightly flour a work surface. Turn out the dough. Lightly pat it out into a 1/4-inch thick rectangle, using the heel of your hand and sprinkling dough lightly with flour, if necessary. Dip the rim of a biscuit cutter or small glass in flour. Cut 9 rounds from the dough. Arrange them in 3 rows over fruit in the baking dish. The rounds should be almost touching, leaving a border of fruit along the outer edges of the dish. Bake the cobbler 25 to 30 minutes or until the biscuits are lightly browned and the fruit is bubbling with juices. Let sit 20 minutes. Serve warm. Makes 9 servings. Per Serving: 202 Cal; 4 g Total Fat (2 g Sat Fat); 42 g Carb; 8 mg Cholesterol; 204 mg Sodium; 3 g Protein; 4 g Fiber. Exchanges: 2 Starch; 1 Fruit; 1 Fat.
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