50 Best Plants on the Planet (46 page)

Peaches are often used raw but are also delicious cooked in sweet or savory dishes. Most often they are peeled when cooked because their skin loosens when heated in liquids. To quickly grill them, cut ripe (but not squishy) unpeeled peaches in half along the seam, twist to separate, and remove the pits. Brush the cut sides with canola oil and grill them on medium heat until fairly dark marks form, about
2
to
3
minutes. Remove them from the heat and lightly brush the cut sides with a mixture of equal parts honey and balsamic vinegar.

Roll a log of goat cheese in coarsely chopped toasted pecans; refrigerate. Brush the cut side of halved, pitted peaches with a bit of canola oil. Grill them cut-side down until nicely marked. Drizzle the cut sides with a little honey and season with salt and pepper. Toss baby arugula with enough extra-virgin olive oil to lightly coat it. Season with fresh lemon juice and toss. Serve the grilled peaches atop the arugula and garnish with slices of nut-coated goat cheese.

Make a berry sauce by melting
¾
cup all-fruit, seedless blackberry spread in a small saucepan over medium heat, about
1
minute. Stir in
2
tablespoons fresh lemon juice and
½
teaspoon minced unpeeled ginger; remove from the heat. Peel
3
peaches; cut them into
⅜
-inch wedges. Cut
12
hulled strawberries into lengthwise slices. Spoon the sauce on six plates, tilting to spread the sauce.

Fan the peach slices on each plate and top with the strawberry slices. Garnish with fresh mint.

Combine peeled, sliced peaches with peeled, sliced mangoes and red grapes. Gently toss the fruit and top each serving with a dollop of lime yogurt.

Hot oatmeal soaks up the flavorful juices as peach slices gently heat on its surface. Chopped bittersweet chocolate comes to the party, adding its richness by melting into the warm cereal. What a way to start the day!

Yields
4
servings

NUTRITIONAL INFORMATION

(per serving)

calories
300

fat calories
45

total fat (g)
5

sat fat (g)
1

cholesterol (mg)
5

sodium (mg)
120

total carbohydrates (g)
52

fiber (g)
6

sugars (g)
23

protein (g)
12

vitamin A IUs
10
%

vitamin C
8
%

calcium 2
0
%

iron
15
%

2
½
cups nonfat milk

Pinch salt

2 cups quick-cooking oatmeal

1
½
tablespoons agave syrup

1 teaspoon vanilla extract

2 tablespoons chopped bittersweet chocolate

2 ripe peaches, cut into thin slices

1
.
Combine the milk and salt in a medium saucepan on medium-high heat. Bring them to a boil. Stir in the oatmeal, syrup, and vanilla. Reduce the heat to medium and cook, stirring frequently, until the mixture is thickened, about
4
minutes.

2
.
Divide the oatmeal between four shallow bowls. Top with the chocolate, pushing some of the bits down with the back of a spoon. Add the peach slices and serve.

Pairing tomatoes with peaches may seem like an odd match at first glance. But remember, tomatoes are fruit, and they have a pleasingly sweet edge if harvested when ripe. Tomatoes with peaches and pesto are an inspired combination.

Yields
8
servings

NUTRITIONAL INFORMATION

(per serving)

calories
150

fat calories
100

total fat (g)
11

sat fat (g)
2.5

cholesterol (mg)
5

sodium (mg)
390

total carbohydrates (g)
11

fiber (g)
3

sugars (g)
8

protein (g)
4

vitamin A IUs
40
%

vitamin C
25
%

calcium
8
%

iron
4
%

1 cup (loosely packed) fresh basil leaves, plus extra for garnish

⅓
cup extra-virgin olive oil

⅓
cup freshly grated Parmesan cheese

2 medium garlic cloves, peeled

2 tablespoons balsamic vinegar

1 teaspoon coarse salt (kosher or sea)

⅛
teaspoon dried red pepper flakes

4 cups mixed baby greens

3 large ripe beefsteak tomatoes, cut into wedges

3 large ripe peaches or nectarines, cut into wedges (
see Cook's Note
)

1
.
To make the pesto: In a food processor, combine the basil, oil, Parmesan, garlic, vinegar, salt, and pepper flakes. Whirl until smooth.

2
.
To make the salad: Spread the greens on a platter. Place the tomato wedges in rows cut-sides up, leaving a space between them. Stir the pesto and drizzle it over the tomatoes. Place the peach wedges, cut-sides up, between the tomato wedges. Garnish with extra basil sprigs and serve.

COOK'S NOTE
Many peaches in the marketplace have been mechanically “brushed” to remove their exterior fuzz, so they almost feel as smooth as a nectarine. If you are using fuzzy peaches, you may prefer to peel off the tickle before cutting them into wedges.

On a hot summer day, chilled peaches afloat in sweet wine is a tempting finale to a lunch or dinner. Poaching works best if the peaches are slightly under-ripe: not rock hard, but with flesh that yields reluctantly when pressed at the stem end.

Yields
6
servings

NUTRITIONAL INFORMATION

(per serving)

calories
110

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
21

fiber (g)
1

sugars (g)
18

protein (g)
1

vitamin A IUs
6
%

vitamin C
10
%

calcium
0
%

iron
2
%

¼
cup agave syrup

2 tablespoons fresh lime juice

3 large peaches, peeled, cut into
½
-inch wedges (about 4 cups;
see Cook's Note
)

1 cup sweet wine, such as Beaumes de Venise or Sauternes

GARNISH
6 sprigs fresh mint

1
.
Combine the syrup, juice, and
⅓
cup water in a large saucepan. Stir to combine and add the peach wedges. Gently toss them with a rubber spatula. Bring them to a boil on high heat; cover and reduce the heat to medium-low. Gently simmer for 3 to 5 minutes, until the peaches are tender when pierced with the tip of a knife, but not falling apart. Let them cool.

2
.
Add the wine to the peaches and gently stir. Cover and refrigerate. Serve in small bowls or stemmed goblets; garnish each serving with a sprig of fresh mint.

COOK'S NOTE
Rather than using the submerging method for removing the skin, peel them with a vegetable peeler (a serrated blade on a swivel-bladed peeler works very well).

The earthy nuttiness of pumpkin is often enhanced with aromatic spices such as cinnamon, clove, ginger, and nutmeg. Together the flavor-packed team is the centerpiece for a wide variety of both sweet and savory dishes. The deep carroty-orange hue offers visual allure as well, to everything from pies and tarts to pasta sauces and soups.

Baby pumpkins, also labeled “sweet” or “pie,” have thicker walls and are the best variety to use for purées. Common pumpkins make showy containers for baking stews and soups. For baking individual servings, mini pumpkins are the best container choice.

Pumpkins are rich in cancer-protective antioxidants, loaded with energy-giving complex carbohydrates, and replete with health-boosting vitamins and minerals—including potassium. In fact,
1
cup of pumpkin has about
20
percent more potassium than a banana.

NUTRITIONAL INFORMATION

(per
1
cup raw common pumpkin, cubed)

calories
30

fat calories
0

total fat (g)
0

sat fat (g)
0

cholesterol (mg)
0

sodium (mg)
0

total carbohydrates (g)
8

fiber (g) less than
1

sugars (g)
5

protein (g)
1

vitamin A IUs
35
%

vitamin C
15
%

calcium
2
%

iron
6
%

Pumpkin is one of the most concentrated sources of the carotenoid compounds important to health, especially eye health. For vitamin A alone, pumpkin has almost twice the amount as carrots. While the vitamin A works on protecting corneas from cataracts and a condition called xeropthalmia, which causes damage due to drying, two other carotenoids, lutein and zeaxanthin, are absorbed in the retina and protect against age-related macular degeneration, a leading cause of blindness. The lycopene also helps vision health by protecting against diabetic retinopathy.

In addition to the vitamin A, pumpkin has lots of vitamins C and E, too. All three help make for soft and supple skin. The vitamin C is important for building the collagen that keeps skin structure tight, while the super-antioxidant vitamin A protects against damage from the sun and pollutants. Vitamin E is integral to every cell, helping form the lipid layer that keeps cells intact. These vitamins are important for immunity in general, so you feel good on the inside while you look good on the outside.

Pumpkin seeds are a good source of omega-
3
fatty acids—
1
ounce has nearly
4
grams, as well as iron and zinc, which are minerals vital to circulatory health, vitality, and immunity.

September to November

Store whole pumpkins at room temperature for up to
1
month out of direct sunlight. Refrigerate purée airtight up to
1
week, or freeze up to
3
months in a zipper-style freezer bag (press out air before sealing).

Wash with cold water. Prep directions vary depending on how the pumpkin is used. Many recipes instruct that the top is cut about
1
½
inches below the stem end and removed; the seeds and fibers are removed with a sturdy spoon.

Scoop seeds from the pumpkin and place them in a colander. Run cold water over the seeds and use your fingers to rigorously squish them back and forth, removing the pulp in the process. Drain well. Spread the seeds on two clean dish towels; rub to dry them. It is important that the seeds are dry to roast properly. Preheat the oven to
350
degrees F. For
2
cups of seeds: Toss them in a bowl with
2
tablespoons extra-virgin olive oil, plus either
2
teaspoons ground fennel seed or
1
tablespoon minced dried rosemary or
1
teaspoon ground cardamom combined with
½
teaspoon ground nutmeg. Add coarse salt to taste. Spread the seeds in a single layer on a rimmed baking sheet. Bake
10
to
12
minutes, or until they turn golden. Spread them on paper towels and cool; use as a snack or atop salad or soup.