HomePICKING ON PEACH FRUIT TO GOOD HEALTH...

PICKING ON PEACH FRUIT TO GOOD HEALTH…

BY: DR. KAVIRAJ KHIALANI- CELEBRITY MASTER CHEF.

Peaches are also called stone fruits because they have a shell of hard wood around their seed called a stone or a pit, the skin of peach is an
orange or yellowish color and covered in small hairs called peach fuzz. A peach without the fuzz is called a nectarine! The inside of the peach is golden color and has a mixed taste of sweet and sour and a little sticky to the touch.

Peaches first came from China and have become popular worldwide while some say it is also regarded as the national fruit of Afghanistan its presence today has a name for itself the world over. Peaches are also botanically regarded as a drupe. While the culinary uses of peach are many to count from the jams,

marmalade, chutneys, being served in fruit salads, in soufflé, desserts and beverages, peach cobbler is a popular American sweet as well besides the peach smoothies and health shakes, not to skip the cinnamon and date marinated stuffed peach cups with brownies baked and topped with Gulkhand rabdi is a fusion delight!

Here are 10 Health Benefits of Peaches:

  • Peaches are rich in fiber and anti-oxidants.
  • Peaches are good to have as they boost our immune system.
  • Peaches are also good fiber fruit to be consumed.
  • Peaches are good for the eye health and strengthens vision.
  • Peach is also considered good as it detoxifies our system.
  • Peach is also rich in essential vitamins and high in potassium.
  • Peach helps control high cholesterol levels in our body.
  • Peaches are heart healthy foods and good for our skin too.
  • Peaches assist in smooth liver and kidney functioning.
  • Peach aids in digestion and is beneficial on the whole.

Here are a few easy to make recipes with peaches:

Recipe-1] HEALTHY PEACH AND CHIA SHAKE

ingredients

  • peaches- 2-3 med sized, peeled, stone removed and sliced.
  • Banana-1 ripe
  • Chia seeds- 1 and a half tsp- soaked in 3-4 tbsp. water-15 min
  • Honey-1 tsp
  • Ginger juice- 1 tsp
  • Dates-2-3 chopped
  • Soy milk/milk-1 cup
  • Curd- ¼ cup
  • Assorted nuts-2 tsp chopped.

Method:

  1. Prepare all the ingredients for the peach and chia shake.
  2. This is a healthy shake recipe and can be had for breakfast/brunch or even in the evenings.
  3. Using a blender jar combine together all the ingredients and give it a nice churn until smooth.
  4. Adjust texture and taste as needed and serve the refreshing, healthy and nutri-rich shake into glasses and garnish with a slice of fresh peach, sliced nuts, mint leaves.

Chefs Variations – also try adding variety of other fruits as well like mango, pears, grapes, apples as desired to make the health shake more varied use of seeds like melon, sunflower, flax seeds etc can also be included and use of dates, apricots, raisins can help avoid sugar in the recipe.

Recipe-2] LOVE FOR PEACH SALAD

Ingredients

For the base of the salad:

  • Assorted greens/ salad leaves- 1 cup

For the body of the salad:

  • Peaches- 2-3 sliced
  • Tomatoes- 1-2 cut into wedges
  • Papaya-1 cup cut into cubes
  • For the dressing of the salad:
  • Honey- 1 tbsp.
  • Flax seeds-1 tsp
  • Ginger juliennes- 1 tsp
  • Lime juice- 2 tsp
  • Chopped dates-2 tsp
  • Pinch of salt
  • Crushed black pepper-1/4 tsp

For the garnish of the salad:

  • Mint leaves- 2 tbsp.
  • Assorted chopped nuts- 2 tsp

Method:

  1. Prepare all the parts of the salad as listed above.
  2. In a mixing bowl combine together the dressing for the salad, also try adding a fresh fruit puree like ripe chickoo puree, puree of kiwi, berries etc can also be added to the dressings to make them more wholesome, better in texture and also use of oil can be avoided.
  3. Arrange the variety of greens on a serving plate or a salad bowl and keep ready, ensure the leaves are placed in ice cold water and then drained off well and be portioned for plating.
  4. Now add in the body of the salad into the dressing and give the salad a nice toss, check for balance in the flavor and taste and adjust it accordingly.
  5. Finally, garnish the salad with available variety of ingredients and make it look complete and colorful, serve it cold or at room temperature.

Chefs Variations : try the same salad with a variety of ingredients like blanched zucchini, broccoli, peppers, tofu, mushrooms, sprouts etc which can also elevate the outlook and nutrient levels of the salad. Adding seasonal fruits to the salads always enhance the plate and brings joy and contentment to the experience.

Recipe-3] PEACH AND PASTA SALAD

Ingredients

For the base of the salad:

  • Assorted lettuce leaves- 1 cup, iceberg, Lollorosso etc.

For the body of the salad:

  • Fussili pasta- 1 cup boiled
  • Peaches- 2-3 no. peeled and sliced.
  • Pineapple- 2 slices, fresh shredded or cubed.
  • Boiled potato- ½ cup cubes
  • For the dressing of the salad:
  • Hung curd- ½ cup
  • Lime juice- 2 tsp
  • Honey- 1 tsp
  • Salt and crushed black pepper to taste
  • Cream cheese- 2 tsp
  • Olive oil- 2 tsp
  • Mustard paste-1/2 tsp
  • Chaat masala-1/2 tsp

For the garnish of the salad:

  • Mint/ parsley/ basil/ micro-greens.
  • Assorted nuts- 2 tsp sliced or chopped.

Method:

  1. Prepare all the ingredients for the yummy and tasty salad.
  2. Place the refreshed salad leaves on a serving plate or a in a salad bowl.
  3. In a mixing bowl combine together the ingredients for the dressing and blend it all well.
  4. Add in the ingredients as listed under body of the salad including the peaches and toss the salad well.
  5. Place the prepared salad on a bed of the crispy lettuce leaves and garnish appropriately and serve the salad chilled.

Chefs Variations : for doing the same salad with non-veg ingredients try adding boiled cubed eggs, boiled chicken pieces, saute chicken sausages or salami, we can also add in sliced roast chicken or meat as well. Also try adding a few colorful bell peppers to add more color and crunch.

Recipe- 4] CRUNCH AND PUNCH ON PEACH

Ingredients

  • Peaches- 3-4 no peeled and sliced
  • Oats- 1 cup
  • Jaggery-1/4 cup grated
  • Almonds/ cashews- 2 tsp chopped
  • Raisins/ dates- 2 tbsp. chopped
  • Soy milk- 2 cups
  • Flax seeds/ melon seeds -1 tsp
  • Brown bread slices-2 no
  • Cherries/ nuts/ fruits for garnish- as needed.

Method:

  1. Prepare all the ingredients for the peach dessert.
  2. Warm up the soy milk add in the jaggery or a sweetener of your choice and simmer for 4-5 mins.
  3. Add in the dates/raisins and oats, brown bread cubes and cook them for a few mins.
  4. Turn off the flame and add in the nuts/seeds, peaches and other fruits of your choice and set them into dessert bowls/ if desired the same can be baked in the oven as well for a further 5-6 mins at 170 degrees Celsius to get a slightly crunchy top texture, serve it warm or chilled.

Chefs Variations : this recipe has been made keeping in mind low sugar levels but the other options are to use brown sugar, grain sugar, in place of brown bread we can also use crumbled chocolate brownies, choco chips can be added as well to the recipe along with vanilla custard/ rabdi may be used as well for a fusion touch.

Recipe- 5] SPICED BAKED PEACH PUDDING

Ingredients

For the custard:

  • Milk-3 cups
  • Custard powder-2 tsp dissolved with 3 tbsp. cold milk.
  • Sugar to taste

For the pudding:

  • Butter- 2 tsp
  • Cinnamon powder- ½ tsp
  • Brown sugar- 2 tbsp.
  • Peaches- 4-5 peeled and sliced
  • Brandy/ wine- 2 tsp.
  • Chocolate cake/ brownie/ muffins/slice cake- 1 cup crumbled
  • Assorted nuts- 2 tbsp.
  • Dates- 3-4 no chopped
  • Choco chips- 2 tbsp.

Assorted fruits – as per season or choice can be also added to the pudding while layering it.

Method:

  1. Prepare all the ingredients for the peach pudding.
  2. In a saucepan warm up the milk add in the dissolved custard powder and sugar/sweetener and blend it well and prepare a thick custard of a coating texture, when ready allow to cool completely, also separately heat butter add brown sugar and add in the peaches, brandy or wine and slightly cook and caramelise them for 2-3 mins and remove. Pre-heat the oven to 170 degrees Celsius.
  3. Grease the baking dish or individual dessert bowls to set the pudding and bake it first. Start the layer with custard at the base then place the cake/ brownies followed by peaches and some more custard and fruits, nuts/seeds, choco chips as per choice and layer it till the top.
  4. Place the spiced peach pudding for baking for around 10- 12 mins and serve warm garnish with some whipped cream with a dusting of cinnamon/cocoa powder, garnish with nuts/fresh mint/cherries and serve.

Chefs Variations : peaches are a great fruit to add into baked desserts and sweets and it goes well with chocolate, citrus fruits like pineapple, lychees, oranges as well. The custard can also be flavoured with lime/ orange rind and we can also layer this pudding with flaky pastry and bake the same with peaches and a cinnamon or all spice flavor to it.

Recipe-6] INDO FUSION PEACH KA MEETHA

Ingredients

  • Peaches-4-5 no sliced
  • Butter-1 tsp
  • Brown sugar-2 tsp
  • Brandy/ red wine- 2 tsp
  • Ghee- 2 tsp
  • Plain vermicelli- 1/2 cup
  • Sugar to taste
  • Milk-750 ml
  • Mava- 2 tbsp. grated
  • Green cardamom powder-1/4 tsp
  • Motichoor ladoo/ jalebis/ rossogulla- 1 cup as desired.
  • Chocolate sauce- 3-4 tbsp.
  • Rabdi- ½ cup
  • Assorted nuts- 2 tbsp. chopped

Method:

  1. Prepare all the ingredients for the fusion sweet with peaches in a indo- western style.
  2. In a pan add in the ghee and green cardamoms, add in the vermicelli and lightly roast it for a few mins to a light nutty golden color, add in the boiled milk, mava and sweetener of your choice and allow to simmer for 10-12 mins until nice and thick, cool completely, add in a little chocolate sauce.
  3. Meanwhile heat butter and brown sugar and add in the peaches and brandy/wine or rum as desired and lightly saute it all for a couple of mins add in the nuts of your choice as well and mix, turn off the flame.
  4. To start with the setting of the sweet in a pudding or dessert dish start with the prepared chocolate vermicelli, top with the bits and pieces of the indian sweets as per choice like crumbled motichoor ladoo etc and add in few cooked peaches and little rabdi, prepare couple of layers and fill up the dish.
  5. Allow the dessert to chill in the fridge for couple of hours and then serve it.

Chefs Variations : as an option to serve this dessert warm, we can pre-heat an oven to 170 degrees Celsius and cover the pudding dish with an aluminium foil and bake it for around 15-20 mins and serve it warm with some topping of chocolate sauce and vanilla ice-cream or some strawberry crush or a kiwi sauce.

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