Volume 1, Issue 2
Did you know that. . .
Newsletter developed
b y K i m b e r l y S h a f e r,
MS, RD, and Mary
Meck Higgins, PhD,
RD, LD, CDE,
K - St a t e R e s e a r c h a n d
Extension,
Department of Human
Nutrition.
peaches are the ninth most-frequently
eaten fruit in the U.S.? In ancient China,
peaches were a symbol of long life and
i m m o r t a l i t y. P e a c h e s , w h i c h m a y b e a c r o s s
between nectarines and almonds, used to be
called Persian apples.
T i ps f o r S e l e c t i n g P e a c h e s :
C h o o s e b r i g h t p e a c h e s t h a t s m e l l “ p e a c h y. ”
Look for peaches with a smooth skin and creamy
or yellow color with red blush or mottling.
R i p e p e a c h e s y i e l d t o g e n t l e p r e s s u r e . Av o i d
peaches that are hard and green, brownish,
excessively soft, shriveled, or have tan spots.
Handling and Ripening Peaches:
Cover and refrigerate ripe unwashed peaches.
To r i p e n : s t o r e i n a s i n g l e l a y e r w i t h o n e a p p l e
at room temperature in a paper bag. High heat
causes peaches to become dry and mealy;
exposure to the sun will make them shrivel.
P r e pa r i n g a n d S e r v i n g P e a c h e s :
R i n s e p e a c h e s u n d e r c o l d w a t e r.
C u t o ff b r u i s e s a n d d e c a y. R e m o v e t h e p i t .
To k e e p p e a c h e s f r o m d a r k e n i n g a ft e r s l i c i n g ,
sprinkle with lemon or orange juice.
Page 1
From the Recipe Box
Peach Cake
Serves 4
1/4 of a 7 inch prepared angel food cake, or 1/4 of
an unfrosted prepared white cake
1/2 cup low fat vanilla or fruit-flavored yogurt
1 cup sliced fresh peaches or berries
4 Ta b l e s p o o n s n o n - f a t w h i p p e d t o p p i n g , i f d e s i r e d
1 . Wa s h y o u r h a n d s a n d w o r k a r e a .
2. Cut the portion of cake into 4 slices. Place each slice on a
small serving plate.
3. Cover each piece of cake with 2 tablespoons yogurt.
4 . C o v e r e a c h p i e c e w i t h 1 / 4 c u p f r u i t . To p w i t h w h i p p e d
topping, if desired.
5 . S e r v e i m m e d i a t e l y.
6. Cover and refrigerate leftovers within 2 hours.
Recipe from Fix It Fresh! Fruits and Vegetables Recipes series, www.oznet.ksu.edu/humannutrition/recipebook.pdf
Nutrition Facts
Serving Size: 1 portion
Calories: 200
Total Fat: 8 grams
Cholesterol: 5 mg
Sodium: 35 mg
Total Carbohydrate: 30 grams
Protein: 4 grams
Preserving peaches:
Peaches may be frozen: peel,
cut into halves or slices, pack into
containers, and cover with a
mixture of 1 teaspoon ascorbic
a c i d p e r q u a r t c o l d w a t e r.
N o t e : To m a k e t h e p e e l s l i d e o f f
e a s i l y, b o i l i t f o r 3 0 s e c o n d s ,
remove, and put it in cold water
i m m e d i a t e l y.
Page 2
Orange-colored
fruits and vegetables are rich in many
vitamins and nutrients important for a healthy heart, immune
s y s t e m , e y e s , a n d s k i n . U s i n g t h e c l u e s b e l o w, u n s c r a m b l e t h e
letters to find out what some of these healthy vitamins and
nutrients are.
"Orange" Fruit and Vegetable Word Scramble
1. oencaret __ __ __ __ __ __ __ __ (Hint: I am found in orange fruits and
vegetables, such as carrots and peaches.)
2. enxtainhaz __ __ __ __ __ __ __ __ __ __ (Hint: I am found in orange
juice and orange peppers. I am important for eye health. I start with the
letter "z".)
3. ivimcnat __ __ __ __ __ __ __ __ (Hint: I am a vitamin found in oranges
and cantaloupe.)
4. tluein __ __ __ __ __ __ (Hint: I am found in oranges, butternut squash,
eggs, and corn. I am important for eye health.)
5. ibfre __ __ __ __ __ (Hint: I am found in oranges, apricots, and carrots.
I help you feel full and keep your bowels "regular".)
6. stmsaoupi __ __ __ __ __ __ __ __ __ (Hint: I am a mineral important for
keeping a regular heartbeat. I am found in oranges, cantaloupe,
and bananas.
The U.S. Dietary Guidelines for Americans
recommend choosing a variety of fruits and
vegetables daily. Other nutritious orange-colored
fruits and vegetables to add to your diet include:
Apricots
Cantaloupe
Mangoes
Orange peppers
Pumpkins
Butternut squash
Carrots
Nectarines
Oranges
Page 3
Contents of this
publication may be
reproduced for
educational purposes.
All other rights
reserved. For more
information about
healthy eating, contact
your local extension
office.
Kansas State University
Agricultural Experiment Station
and Cooperative Extension
Service, Manhattan, Kansas. KState Research and Extension is
an equal opportunity provider and
employer. Kansas State University,
County Extension Councils,
Extension Districts, and the U.S.
Department of Agriculture
cooperating.
1 pound raw carrots
3 tablespoons lemon juice
1/2 teaspoon Dijon mustard
or other grainy mustard
2 tablespoons salad oil
1 green onion (include green top)
1 tablespoon fresh (or 1 teaspoon dried) finely
chopped parsley
1/2 clove garlic, crushed
dash of salt
dash of pepper
1 . Wa s h y o u r h a n d s a n d w o r k a r e a .
2. Scrub and peel carrots. Cut into thin slices.
3. Cook carrots in 1 quart boiling water for 2-4
minutes (or cook in a microwave oven) until just
t e n d e r. D r a i n .
4. In a jar with a tight-fitting lid, combine lemon
j u i c e , m u s ta r d , o i l , o n i o n , p a r s l e y, g a r l i c , s a l t ,
a n d p e p p e r. S h a k e w e l l .
5 . P o u r s a u c e o v e r c a r r o t s . St i r g e n t l y.
6. Cover and refrigerate for 2 hours or more to
allow flavors to blend. Serve cold.
7. Cover and refrigerate leftovers within 2 hours.
Recipe from Fix It Fresh! Fruits and Vegetables Recipes series,
www.oznet.ksu.edu/humannutrition/recipebook.pdf
Nutrition Facts
Serving Size: 1/2 cup
Calories: 110
Total Fat: 7 grams
Cholesterol: 0 mg
Sodium: 125 mg
Total Carbohydrate: 12 grams
Protein: 1 gram
"Orange" Fruit and Vegetable
Word Scramble Key
1. carotene
2. zeaxanthin
3. vitamin C
4. lutein
5. fiber
6. potassium
The Food Assistance
Program can help
people with low
income buy
nutritious foods for
a b e t t e r d i e t . To f i n d
out more, contact
your local SRS
Service Center or
call 1-800-221-5689.
Garlic Carrot Salad
Serves 4
Page 4