The peach is another delicious, nutrient-packed longevity food. Peaches grow on a deciduous tree and were first cultivated in China. In Chinese culture, the peach tree is considered to be the tree of life and peaches are symbols of immortality.

The peach was brought to America by Spanish explorers in the 16th century. Various Indian tribes are credited with spreading the peach tree across the United States. Thomas Jefferson had peach trees at Monticello, but U.S. farmers did not begin commercial production until the 19th century in Maryland, Delaware, Georgia and Virginia. About half of the peaches in the United States come from California and most of the other half from the South. However, Colorado, Michigan and Washington grow a significant amount as well. To this day, China remains the largest world producer of peaches, with Italy second.

Peach varieties can be either clingstone, where the flesh of the fruit clings to the stone, or freestone, where the stone readily twists away from the fruit. The clingstone peaches are generally used for canning, while the freestone peaches are generally found in supermarkets. Both types are available in white and yellow varieties. The most popular variety of peach is the Elberta (a freestone); it makes up about half of the peach harvest. Some of the newer varieties of peaches on the market today include a peach with creamy white-flesh, and a short, rather flattened variety called a doughnut peach; both have excellent flavor.

Peach season is at its peak from June through September. Slightly soft or semi-firm red and yellow peaches with velvety skin and a fragrant smell are best. Avoid fruit that has a green hue or that feels very hard, as it will not ripen. Bruises can accelerate and reveal spoilage. Eat ripe peaches as soon as possible, or store them for three to four days at room temperature or in the refrigerator. For quicker ripening at home, put peaches at room temperature in a brown paper bag. Ripe peaches taste best when eaten at room temperature. So remember to take them out of the refrigerator one hour before eating to really enjoy their sweet and juicy flavor! Wash peaches well, but only immediately before serving to preserve the integrity of the fruit.

You can slice, poach, candy, dry, cook, can, or freeze peaches. If you are using them in cooking and need them peeled — blanch them in boiling water for a few seconds, then plunge them into cold water until they are cool enough to handle; the skin will slip right off. A medium-sized peach is only about 40 calories and provide 2 grams of fiber. One peach is a good source of vitamins A, B, C and E! They also contain potassium and are fat free, cholesterol free and sodium free. One serving is equal to one medium-sized fruit or 1/2 cup cut-up, canned or frozen. Ideas for enjoying peaches:

Add them to yogurt, ice cream, fruit salads, or breakfast cereal.

Slice peaches and add them as a topper to your whole grain waffles.

Take a peach or a cup of canned peaches (choose those labeled “packed in its own juice or “no added sugar”) to work or school for a light snack.

Eat canned or fresh on the side of 1/2 cup low-fat or fat-free cottage cheese.

Make a peach smoothie with yogurt and peaches in a blender.

 As a dessert, cut it fresh and add to angel food cake over low-fat frozen yogurt.

Freeze a can of peaches in the freezer, then open and blend in the blender for a great summer sorbet.

Make a peach salsa out of peaches — add to diced red pepper, red onion, chopped cilantro, chili pepper and olive oil, brown sugar or honey.

Make a peach parfait — layer diced peaches, 2 tablespoons vanilla yogurt and blueberries. Top with peaches and sprinkle with granola.

Grill your peaches! Grilling peaches caramelizes the natural sugar and brings out the sweetness of the fruit.

Peach Slaw

Serves 8

1 (6 oz.) container light peach yogurt

1/4 c. reduced-fat mayonnaise

3 medium peaches, peeled, pitted and diced

1/2 c. tropical medley dried fruit

1/2 (16 oz.) bag Hy-Vee coleslaw

In a large bowl, combine yogurt and mayonnaise. Stir in peaches, dried fruit and coleslaw. Cover and refrigerate until serving.

Daily Values: 15 percent vitamin A, 60 percent vitamin C, 6 percent calcium, 4percent iron.

Nutrition information per serving: Calories: 110; Carbohydrate: 19 g; Cholesterol: 5 mg; Dietary Fiber: 2 g; Fat: 3 g; Protein: 2 g; Sodium: 100 mg.

Source: Hy-Vee Test Kitchen

Grilled Cake and Peaches

To deliver flavor, the corporate cook relies on hulking scoops of ice cream, oversized brownies, and floods of chocolate. The home cook doesn’t need such waist-expanding, palate-blunting effects to make dessert memorable. Here, low-calorie angel food cake picks up the smoke and char of the grill, while the heat concentrates the natural sugars in summer’s most perfect fruit. Balsamic syrup takes the place of chocolate, adding flair to a simple outdoor dessert.

1 cup balsamic vinegar

4 wedges angel food cake, each 1 inch thick

2 peaches, halved and pitted

Fresh whipped cream

Heat the balsamic vinegar in a small saucepan until it comes to a boil, and then turn the heat down to low. Let the liquid simmer until it has reduced by 75 percent, leaving a thick syrup.

Place the peaches on a hot (and very clean) grill and cook for 7 to 10 minutes, rotating them 45 degrees midway through for nice grill marks. After rotating, add the cake and cook until the wedges are lightly charred on both sides, about four minutes total.

3. Serve each slice of cake with a grilled peach half. Drizzle with the balsamic syrup and top with a scoop of freshly whipped cream. Makes four servings.

Nutrition information per serving: 165 calories, 3 g protein, 35 g carbohydrates, 1 g fat (0.5 g saturated), 225 mg sodium.

References: www.hy-vee.com; www.foodreference.com; www.thenibble.com; www.wikipedia.org.

Amy Pleimling is a registered dietitian at the Albert Lea Hy-Vee Food Store. Her column will run for the duration of the AARP/Blue Zones Vitality Project.