Free The 200 SuperFoods That Will Save Your Life by Deborah Klein

servings
    NUTRITION ANALYSIS PER SERVING 234.2 calories, 50.9 g carbohydrate, 8.9 g protein, 3.8 g fat, 5.8 g dietary fiber
28 Peaches
Benefits
    Peaches are a low-calorie, very juicy fruit and a good source of “portable water” for hot days. Another hot weather benefit is their high potassium content, which helps regulate hydration and can therefore help you avoid muscle cramps. Peaches are also a good source of vitamins A and C, beta-carotene, and lutein—all beneficial to preserving vision. Peaches also have a reputation as a laxative, courtesy of the combination of high fiber and high water content.
    In the lab, extracts from peaches have slowed the growth of some types of breast and colon cancer cells. In a National Cancer Institute study, people who consumed more peaches and related fruits, such as nectarines and plums, were less likely to develop cancers of the mouth, throat, or larynx.
    NUTRITIONAL COMPOSITION One medium raw peach provides 37 calories, 9.7 g carbohydrate, 0.6 g protein, 0.1 g fat, 2 g dietary fiber, 465 IU vitamin A, 6 mg vitamin C, 3 mcg folic acid, 171 mg potassium, 4 mg calcium, 10 mg phosphorus, and 6 mg magnesium.
Bringing It Home
    There are more than two thousand varieties of peaches, ranging from a nearly white color to a rich golden yellow and red. According to a 2006 Texas A&M study, the more strongly colored peaches had more anthocyanins, polyphenols, and antioxidants, and yellow-fleshed peaches had more carotenes. This is not surprising, since these nutrients also add color to fruit.
    Some peaches are “clingstone”—where it takes a little effort to separate the edible flesh from the pit. Others are “freestone,” with pits that are easily removed. To take the pit out, make a longitudinal slice all the way around the peach, down to the stone, then twist the halves in opposite directions.
    Because peaches grow in many parts of the country, and different varieties ripen at different points in the season, you can find fresh peaches from spring to late summer. The peak season is July and August. Choose peaches by smell and by feel—because there is such a range of colors, the shade doesn’t tell you as much about ripeness. But a ripe peach should have a sweet smell. It should be firm but yielding. Peaches bruise easily and will turn bad at the bruised spot, so treat them gently.
    Peaches are perishable, lasting at most three or four days at room temperature and not much longer refrigerated, so buy conservatively, and wash them just before you eat them.
    Livit Recipe
Instant Peach Frozen Yogurt
    Â½ cup nonfat plain yogurt
    1 to 2 tablespoons peach schnapps
    Â½ teaspoon vanilla extract
    1 package (16 ounces) unsweetened frozen peaches (about 2 cups)
    Â½ cup sugar, preferably superfine
    â€¢ In a small bowl, stir together the yogurt, schnapps, and vanilla.
    â€¢ Combine the peaches and sugar in a food processor or blender jar, and pulse until they are finely chopped. With the machine running, gradually add the yogurt mixture through the auxiliary ingredient opening. Blend until all is smooth and creamy. You may need to scrape down the sides of the container once or twice to get everything incorporated. By using frozen peaches, you are able to create a dessert that’s already frozen.
    â€¢ Scoop the mixture into chilled dessert dishes to serve.
    â€¢ NOTE You can make this treat up to four days ahead of time and store it, covered, in your freezer. Let it soften for 20 minutes in the refrigerator before serving.
    YIELD 6 servings
    NUTRITION ANALYSIS PER SERVING 113 calories, 27 g carbohydrate, 1 g protein, 0 g fat, 1 g dietary fiber
29 Pears
Benefits
    Pears are rich in vitamins B 2 , C, E, and K, as well as copper and potassium, and they are a great source of fiber. Pears are the least acidic of common fruits, so they are recommended for both babies and adults with gastric reflux or a tendency to heart-burn. An Australian project on the