Liz, Author at Lizs Healthy Table

34 Peach Recipes for National Peach Month

BY Liz August 3, 2021 Leave a Comment

Snacking on a juicy peach is all I can think about right now because it’s August, and August is National Peach Month. That’s why I put together this delicious and nutritious peach recipe roundup featuring everything from peach salads and smoothies to peach-topped pizzas and guacamole, breakfast toasts, and naturally sweet desserts. Scroll down, check out these 34 family-pleasing peach recipes from registered dietitians (yours truly included), and let me know which recipe you plan to make this month!

Peach Factoid: There are different varieties of peaches grown for various uses. Fresh market peaches are always freestone. Processing peaches used for canned, frozen, or packaged are generally clingstone.

34 Peach Recipes for National Peach Month

Smoothies and Sips

How To Make Agua Fresca by Dixya Bhattarai at Food Pleasure and Health (shown above)

Peach and Banana Creamsicle Smoothie by Liz Weiss at Liz’s Healthy Table

Creamy Peach Lemon Smoothie by Kristine Pfeifer Duncan at Veg Girl RD (shown above)

Easy Basil Peach Mojito by Emily Cooper at Sinful Nutrition

August is National Peach Month, so let’s celebrate with 30-plus delicious and nourishing peach #recipes. From smoothies and salads to main meals and desserts … I’ve got you covered!

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Banana Peach Smoothie by Leanne Ray at Healthyish Appetite (shown above)

Sweet Peach Iced Tea by Libby Mills at Libby Mills Nutrition

Peach Factoid: Peak peach season is June to the end of August. While Georgia is known as the Peach State, California grows more peaches than the other 32 peach-growing states combined.

Breakfast

Banana Peach Steel Cut Baked Oatmeal by Sarah Schlichter at Bucket List Tummy (shown above)

Fruit-Filled Breakfast Tacos with Pistachios by Amy Gorin

Peach Melba Toast with Thyme and Honey by Ginger Hultin at Champagne Nutrition

Blueberry Peach Breakfast Crisp by Maria Westberg Adams at Halsa Nutrition

Honey-Sweetened Fruit & Ricotta Toast by Karman Meyer at The Nutrition Adventure

Peach Factoid: A medium peach has about 50 calories and contains 2 to 3 grams of fiber. Peaches are naturally fat-free and contain high levels of vitamin A and vitamin C. Vitamin A and carotenes strengthens eyesight.

Salads and Sides

Prosciutto Wrapped Peaches With Basil by Leanne Ray at Healthy(ish) Appetite (shown above)

Peaches And Greens Salad With Raspberry Vinaigrette by Anne Danahy at Craving Something Healthy

Instant Pot Peach Jam by Dana Angelo White at Dana White Nutrition

Peach, Corn and Black Bean Salsa by Lauren Harris-Pincus at Nutrition Starring You

Peach Guacamole by Julie Kay Andrews at The Gourmet RD (shown above)

Balsamic Grilled Peaches by Amy Gorin

Grilled Peach Chicken & Goat Cheese Salad by Andrea Mathis at Beautiful Eats and Things (shown above)

Peach, Corn And Hatch Green Chile Salsa by Leanne Ray at Healthy(ish) Appetite

Peach, Tomato and Corn Salad with Haloumi Cheese by Rosie Schwartz

Peach Factoid: Peaches contain lycopene, an antioxidant that may reduce the risk of some cancers. Lycopene also supports heart health and healthy skin.

Mains

Peach and Prosciutto Pizza Caprese by Rebecca Clyde at Nourish Nutrition Blog (shown above)

Peach, Burrata, and Arugula Quinoa Bowl with Chicken and Pesto Vinaigrette by Nicole Morrissey at Prevention RD

Farmers’ Market Summer Peach and Snap Pea Salad by Liz Weiss at Liz’s Healthy Table (shown above)

Peach Gorgonzola Flatbread With Uncured Bacon And Arugula by Lauren Sharifi

Peach Factoid: Like many fruits and vegetables, peaches contain potassium which helps to regulate blood pressure by acting as a natural diuretic to sweep excess fluid out of the body. One medium peach supplies 8% of the daily recommended potassium.

Dessert

Healthy Peach Crumble Whole Wheat Donuts by Sarah Schlichter at Bucket List Tummy (shown above)

Peaches & Cream Parfaits with Maple Bacon Crumbles by Mary Ellen Phipps at Milk And Honey Nutrition

Deliciously Baked Peach Oatmeal Crisp by Katie Pfeffer-Scanlan at One Hungry Bunny

Skillet Peach Crumble for One by Rebecca Clyde at Nourish Nutrition Blog (shown above)

Peaches and Cauliflower Cream Ice Pops by Theresa Battaglia Gentile at Theresa Gentile RD

Healthy Peach Crisp With Oat Topping And Pecans by Christie Gagnon at Hoorah To Health

Peach Crumble by Elysia Cartlidge at Haute and Healthy Living (shown above)

Amaretto Roasted Peaches by Lauren Harris-Pincus at Nutrition Starring You

Small Batch Peach Crisp by Kelly Jones

Summertime Blueberry Peach Cobbler by Katie Pfeffer-Scanlan at One Hungry Bunny

Podcast Episode 102: Michelle Dudash, RDN: Low-Carb Mediterranean + Cookbook Giveaway

BY Liz July 28, 2021 8 Comments

The Mediterranean diet is one of the healthiest ways to eat on the planet. It’s rich in fruits and vegetables, olive oil, seafood, nuts, and beans, and it makes good nutrition a pleasure to eat. But what about bread and pasta? Are they AOK to eat as well? Join me on today’s show with guest, Michelle Dudash, RDN as we tackle questions about carbs, kids, and how to enjoy a Mediterranean-style diet with the carbs you love … but fewer of them.

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Michelle Dudash is an award-winning registered dietitian nutritionist, Cordon Bleu certified chef, a TV personality, and the founder of Dash Dinners Spice Kits. She’s the author of the top-selling Clean Eating for Busy Families, which was featured back in Episode 53. Michelle shares the benefits of a low-carb Mediterranean diet with recipes and tips from her newest cookbook, The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. We are discussing a few recipes from the book, including Simmered Tahini Chicken and a Berry Tart with Almond Flour Crust that is low in carbs.

Cookbook Giveaway:

We’re giving away a copy of The Low-Carb Mediterranean Cookbook: Quick and Easy High-Protein, Low-Sugar, Healthy-Fat Recipes for Lifelong Health. Leave a comment below telling me about your favorite Mediterranean recipe, a Mediterranean recipe you’d love to have lightened up, and/or why you’d love to win a copy. I’ll pick one lucky winner at noon on August 11th.

Tune in to episode 102 of the Liz’s Healthy Table #podcast for a conversation about eating a low-carb Mediterranean diet. My guest @MichelleDudash has tips, recipes, and lots of plant-based cooking ideas for you and your family

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Looks so good. No wonder this is Michelle’s favorite dessert in the book.

Show Highlights

Michelle’s life in Indiana as a mom of two daughters and a regular on local and national TV; she spends her time in recipe development, cookbook writing, and designing her Dash Dinners spice kits
How Michelle’s Lebanese heritage set the foundation for her love of the Mediterranean diet
Why kibbeh was a childhood favorite for Michelle; it’s a traditional dish made with ground meat, seasonings, and bulgur wheat
How carbs fuel our bodies with energy
Why kids need healthy carbs from whole grains, fruits, and veggies but how some parents and adults want to cut back a bit
Michelle’s new book: a mix of recipes — salads, veggie side dishes, seafood, dessert — with readily available ingredients
Michelle’s favorite recipe in the book: Grilled Chicken Gyro Lettuce Wraps, which are made with chicken thighs marinated in lemon juice, olive oil, cumin, garlic, thyme, oregano, and salt and pepper and then served with a tahini sauce or cucumber yogurt sauce
From the book: Simmered Tahini Chicken made with chicken tenders sautéd in olive oil and combined with onion, garlic, chicken broth, tahini, lemon juice, and soy sauce. To serve, top with Greek yogurt and freshly chopped herbs
Michelle’s daughters’ favorites from the new book are Fruit Tarts and Mini Molten Chocolate Cakes
Michelle’s Berry Tart with Almond Flour Crust is made with butter, honey, cinnamon, salt, dark chocolate, mascarpone cheese, and topped with fresh berries
Healthy salads in the book include a Lebanese classic made with iceberg or Bibb lettuce, tomato, cucumber, and a dressing made with lemon juice, mint, olive oil, and salt; the other salad is made with kale, blueberries, feta cheese, walnuts, and a basic vinaigrette
Michelle’s experience in Croatia with a delicious adult beverage made from sparkling rosé with fresh herbs, elderflower liqueur, orange zest, and grapefruit-flavored sparkling water
Michelle’s advice for one change you can make for better health: “Plan a family meal and sit down to enjoy it together.”

Resources:

Michelle on Instagram

Michelle on Facebook

Michelle’s website

Connect with Liz Weiss:

Author, Color, Cook, Eat! coloring book series

Website: Liz’s Healthy Table

Listen to my Podcast

Read my Blog

Liz’s Podcast Posse on Facebook. Stop by and ask to JOIN!

Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse

For other podcast episodes, check out:

SATISFY; Healthy Recipes That Hit the Spot with Mona Dolgov
A New Vision for Healthy Eating in 2021 with Maya Feller, MS, RD
The Power of Potatoes with Amy Myrdal Miller, MS, RDN

Peachy Keen for Peaches (Byline: Today’s Dietitian magazine)

BY Liz July 26, 2021 Leave a Comment

Peach and Banana Creamsicle Smoothie + A Primer on Peaches

BY Liz July 15, 2021 Leave a Comment

Nothing beats biting into a perfectly ripe peach, so juicy you eat it over the kitchen sink lest the juices drip everywhere, so sweet you can’t believe your own taste buds. When I have ripe peaches on hand, I work them into almost every meal … and snack, including this naturally sweet and refreshing Peach and Banana Creamsicle Smoothie.

Peaches are in season June through September. In the U.S., most are grown in California, but these golden orbs also grow in Georgia (the Peach State!), New Jersey, and South Carolina.

One peach has 50 calories and 2 grams of fiber. Like plums and nectarines, peaches are a stone fruit; they have a pit in the center, surrounded by the fleshy fruit. There are two types of peaches: Freestone peaches, so named because of how easily the pit falls out when the peach is sliced open, are sold primarily at supermarkets and farmers’ markets. They’re great for snacking or adding to fruit salads and crisps, smoothies, parfaits, green salads, and salsas. The other type is clingstone, best for canning and freezing. They are sweeter and firmer, and the pit clings tightly to the fruit.

Back in 2016, I traveled to Sacramento with a group of fellow dietitians compliments of Pacific Coast Producers for the Heart of California Orchard & Field Tour. I’m a city slicker at heart, so walking through fragrant peach orchards and a nearby canning facility was quite the adventure. I tasted just-picked peaches and learned that 98% of the canned peaches sold in the U.S. come from California. Canned peaches are a versatile pantry staple, so you can always turn to canned (or frozen!) peaches if there are no fresh ones available.

Peaches are picked when ripe. They are fragrant (almost perfumy), have a little “give” when gently squeezed, and are slightly wrinkled at the base of the stem. The next time you have a bowl of perfect peaches sitting on your kitchen counter, grab one for a snack or use one in this peachy keen smoothie.

Summer’s freshest, most perfumy peaches make their way into this Peach and Banana Creamsicle Smoothie. No sugar added; naturally sweet

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Peach and Banana Creamsicle Smoothie

Author: Liz Weiss

Recipe type: Snack

Prep time: 5 mins

Cook time: 5 mins

Total time: 10 mins

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I love snacking on summer's freshest peaches, but I like to use them in meals and snacks too. This smoothie is super easy to make, and it's naturally sweet. Zero added sugar. Use up very ripe peaches in this recipe.

Ingredients

¾ cup 100% orange juice
⅓ cup plain Greek yogurt (full fat or reduced fat)
1 ripe peach, pitted and sliced
1 ripe medium banana, sliced and frozen
¼ teaspoon vanilla extract
Ice

Instructions

Place the orange juice, yogurt, peach, banana, and vanilla extract in a blender and blend until smooth. Place a few ice cubes in two drinking glasses. Pour the smoothie over the ice and serve.

If you want to turn this into a smoothie bowl, use half the amount of juice.

Podcast Episode 101: African American Cooking with Sadé Meeks, MS, RD

BY Liz July 14, 2021 Leave a Comment

On today’s show, I’m joined by Sadé Meeks, MS, RD to discuss the evolution of African American cuisine in the U.S.; the foods that define this creative cuisine; the vegetables and staple crops that have been an integral part of the African American table (hint: Okra, sweet potatoes, kale, and corn.); how health professionals can honor the traditional food habits of African Americans while emphasizing nutrition; and how African American cuisine continues to evolve.

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My guest is Sadé Meeks, MS, RD, a food activist and registered dietitian who was born and raised in Mississippi. She is the founder of GRITS (Growing Resilience in the South) with the mission to improve the health and well-being of communities through increased awareness of nutrition, food history, and culture.

On the show, Sadé Meeks shares the history of African American cooking, traditional foods of the enslaved and how many of those foodways continue today, and she explains how to make small changes to traditional recipes to honor ingredients and flavors while reducing saturated fat and sodium. Together, we also talk about a few recipes you’ll definitely want to try including Smoky Collards and Shrimp and Grits.

Learn more about GRITS and its mission to equip individuals and communities with the tools to reconnect to traditional foods, improve food literacy skills, and bridge the gap between culture and nutrition.

I “met” Sadé virtually during a 9-week on-line course, A Taste of Culinary Nutrition from Around the Globe, sponsored by the Culinary Nutrition Collaborative.

Shrimp, grits, and collard greens via lizshealthytable.com

Shrimp and Grits and Collards: Photo, courtesy Kristy Del Coro, MS, RDN

Here is a link to the Bob’s Red Mill Yellow Corn Grits (also known as polenta)

Collar greens are hearty … and healthy. Like other dark leafy greens, collards contain vitamins A, C, K … and even calcium. A big pot of collard greens stewed until tender is the most popular way to enjoy them, but you can also shred and add to salads; steam; or use as gluten-free wraps.

Tune in to episode 101 of the Liz’s Healthy Table #podcast for a discussion about African American Cuisine with registered dietitian and activist Sadé Meeks + get new recipes including Shrimp, Grits & Smoky Collard Greens

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Show Highlights

Get to know Sadé, her big Mississippi family, and why she pursued degrees in dietetics and food science
How GRITS helps bridge the gap between nutrition and culture
The GRITS podcast
The need for cultural competence in nutrition and food science
Highlights of African-American cuisine and how enslaved people brought traditional foods and cooking methods to America
How the diets of enslaved people differed according to the regions they originally inhabited
How true African-American cuisine relies on plant-based meals, one-pot meals, and the pairing of a starch, sauce, and protein, like Shrimp and Grits
How the history of fried foods and pork developed in the African-American community as a matter of necessity
The story of soul food as an affirmation of the resourcefulness of African Americans and their meager rations
How Sadé learned about cooking as she grew up
The importance of making small changes to traditional diets, especially in seasonings and cooking methods
Sadé’s Smoky Collards, made with onion, garlic, vegetable stock, smoked paprika, seasoned salt, cayenne pepper, and a touch of brown sugar
Shrimp and Grits: how the grits are cooked in chicken stock and milk with added salt, pepper, butter, and cheddar cheese; the shrimp is seasoned with Cajun seasoning and paprika, and baby spinach is added at the end
How Sadé combines her favorite cheesecake with Red Velvet Cake for a delectable dessert

Resources:

www.gritsinc.org

Grow with the Flow podcast

Find Sadé on Instagram: @SadeMeekss

Connect with Liz Weiss:

Author, Color, Cook, Eat! coloring book series

Website: Liz’s Healthy Table

Listen to my Podcast

Read my Blog

Liz’s Podcast Posse on Facebook. Stop by and ask to JOIN!

Have a question about the show or a suggestion for a future show? Ask away by posting a comment below or joining my Podcast Posse

For other podcast episodes, check out:

SATISFY; Healthy Recipes That Hit the Spot with Mona Dolgov
A New Vision for Healthy Eating in 2021 with Maya Feller, MS, RD
The Power of Potatoes with Amy Myrdal Miller, MS, RDN

Nutritious and Delicious Summer Meals and Snacks in a Snap (TV Segment: NBC Boston)

BY Liz July 6, 2021 Leave a Comment

Podcast Episode 100: Healthy Aging from Your Head to Your Toes with Liz Weiss, MS, RDN and Love One Today

BY Liz June 30, 2021 3 Comments

For today’s 100^th episode of Liz’s Healthy Table, I chose a topic that’s near and dear to my heart: Healthy Aging: From Your Head to Your Toes. The Fountain of Youth does not exist, but as you’ll learn on this week’s show, by placing certain foods at the center of our tables and living an active and vibrant life, we can help to set ourselves up for aging gracefully with a spring in our step and a twinkle in our eye.

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Today’s episode is sponsored by Fresh Avocados – Love One Today®, a leading source of the healthiest reasons and tastiest ways to enjoy fresh avocados. A science-based resource, it provides recipes and articles to help make it easy for consumers and health professionals to learn more about the nutritional benefits of fresh avocados and ways to include them in everyday menus.

Get the recipe for Avocado and Tuna Niçoise Salad over on Love One Today.

On the podcast, we’re celebrating the 100^th episode of Liz’s Healthy Table with a new recipe for Avocado & Tuna Salad Niçoise, which gets topped with a delicious avocado tarragon dressing; we’ve got a recipe from Love One Today for Avocado Oatmeal Breakfast Cookies; and I share some of the latest science on healthy aging.

Avocado and Tuna Niçoise Salad. This is my new go-to recipe every time I’m cooking for a crowd!

Tune in to episode 100 of the Liz’s Healthy Table #podcast for a discussion about Healthy Aging from Your Head to Your Toes + get a new recipe for Avocado and Tuna Niçoise Salad #ad @loveonetoday

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Avocado Oatmeal Breakfast Cookies. Yes please!

Show Highlights

A discussion on nutrient density (a food that provides substantial amounts of vitamins, minerals, dietary fiber, and other nutrients with relatively few calories.)
Avocados are nutrient dense. One serving (1/3 of a medium avocado) has 80 calories and contributes nearly 20 vitamins and minerals.
Avocados contain 6 grams naturally good unsaturated fats per serving, and that fat acts as a nutrient booster in the body helping to increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E.
An explanation of cognitive health and how diet and physical activity can play a role.
Why the antioxidant, lutein, may play a role in cognition and eye health, plus food sources (kale, spinach, eggs, avocados).
A 2019 study of 40 healthy, older adults that looked at how consuming one avocado a day for 6 months impacted cognition.
How following certain lifestyle habits, including the MIND Diet, can influence health.
Two recipes shared: Avocado and Tuna Niçoise Salad (hyperlink to be added when available) and Avocado Oatmeal Breakfast Cookies.
The best way to pick, ripen, and store fresh avocados.
How I’ve been adding more physical activity into my daily life… and why!

New Ways to Turn Your Farmers’ Market Haul into Yummy Vegetable Side Dishes

BY Liz June 22, 2021 Leave a Comment

Switch things up a bit with your local produce! Here are some new ways to turn your farmers’ market haul into yummy vegetable side dishes.

Every Saturday this summer, Chef Greg from the Corner Table on Nantucket will be taking small groups of hungry foodies to Sustainable Nantucket’s Farmers’ and Artisans Market to meet local farmers, buy fresh produce, and then cook up a storm with his weekly haul back at the Corner Classroom. Anyone living or visiting Nantucket can sign up for a Farmers’ Market Walk.

Nantucket Farmers' Market and the Corner Table - cooking vegetables via lizshealthytable.com

Chef Greg from the Corner Table talks to Misha at Washashore Farm.

Last weekend, I joined the group with my son’s girlfriend, Sophia, and after spending an hour and a half watching Chef Greg chop, slice, and dice his veggie haul, I came away with a bunch of new ideas for making the season’s freshest, just-plucked-from-the-earth produce really shine. What follows are some new things that I plan to make for my family in the coming weeks … and I hope you’ll try them too. It may take a bit of improv, but vegetables are forgiving, so go for it.

Here was Greg’s challenge: Create something new with carrots, baby turnips, scallions (green onions), breakfast radishes, kohlrabi, kale, and salad greens. Here are some yummy vegetable side dishes to try now!

Carrots:
Wash and trim carrots (no need to peel), and slice on the diagonal into thirds. Toss with extra virgin olive oil, kosher or sea salt, honey, and cumin seeds. Roast in a 400°F or 425°F oven until caramelized and tender.

Turnips:
Wash and trim the turnips. Cut in half or into quarters, toss with EVOO and kosher salt, and roast in a 400°F or 425°F oven until caramelized and tender. Serve the carrots and turnips on a platter and garnish with thinly sliced scallion tops.

Kale; Radishes; Kohlrabi:
Remove kale leaves from their stems. Wash well and dry. Chop the into bite-size pieces. Place in a bowl and drizzle in EVOO, kosher salt, and grated garlic. (Greg grated the garlic on a microplane.) Put on a pair of plastic gloves to keep your hands clean, and massage the oil into the kale leaves. This helps to break down the kale fibers and soften the leaves. Top with thinly sliced breakfast radishes and quick-pickled kohlrabi. To quick pickle the kohlrabi, cut into matchstick pieces and place in a bowl with lemon juice, EVOO, salt, and a drizzle of honey. Let sit for a few minutes.

Zucchini; Scallions:
Slice zucchini in half, lengthwise. Sprinkle with kosher salt. Place on a griddle (or outdoor grill) and grill until grill marks appear and the zucchini bends slightly in the middle when picked up with tongs. Remove to a cutting board and cut into 1-inch pieces. Place in a large bowl.

Place scallions on the griddle with the zucchini. Cook until charred. Remove to a cutting board and chop into thin rounds. Drizzle EVOO over the charred scallions. Add a few pinches of salt and some lemon zest and mix together to form a paste.

Salad Greens:
Toss the scallion paste with the cooked zucchini and use as a topping over salad greens. (Greg dressed the salad with lemon juice, EVOO, and salt and pepper.)

If you’re looking for a fun activity this summer, set up a challenge like this one with your family. Head to the farmers’ market, buy what’s in season, and then create something new at home. If that feels intimidating, try my farmers’ market scavenger hunt. It’s super fun! Click here to download my free FARMERS’ MARKET SCAVENGER HUNT.

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BY Liz June 22, 2021 Leave a Comment

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Categories

34 Peach Recipes for National Peach Month

Cookbook Giveaway: