Make the most of seasonal fruits, vegetables

Earlier this week, the Cancer Support Community invited me to present a nutrition workshop. Since we’re in the thick of summer harvest, I included a selection of seasonal fruits and vegetables as key ingredients in the recipes for our discussion.

Local blueberries appear to have reached the end of their season, while some supermarkets still have stock from New Jersey farmers. The last box I found at the Historic Lewes Farmers Market were a bit past their prime and perfect for simmering into a compote. A combination of cornstarch and lemon juice provided gentle thickening, and the berries cooked down into a rich, blue sauce we drizzled over vanilla yogurt.

Next week, I’ll share how we tackled the zucchini riches, and this week we’ll focus on the star of the morning’s workshop: peaches. I’d collected several large yellow and smaller white peaches from Bennett Orchards. Following Henry Bennett’s instructions, we set them on the kitchen counter to complete their ripening. The specimens I brought to the workshop were fragrant, juicy and perfectly ripe.

One of the dishes I prepared was a peach and tomato salsa. The slightly acidic tomato and sweet peach combined with heat from minced jalapeño and hints of onion flavor from the shallot. This recipe included both mint and cilantro, which generated a discussion about people who won’t eat cilantro, claiming it tastes like soap.

As it happens, there is a genetic explanation for this segment of the population. We have a set of olfactory-receptor genes that allow us to perceive aldehyde compounds, and some of us are more sensitive than others. In the perfume industry, aldehydes are chosen to infuse fragrances with a soapy-waxy-lemony-floral essence. If I tasted those flavor notes in my salsa, I would probably complain, too.

The final dish I prepared for the workshop was a peach pizza. You’ll see all sorts of recipes for this online, some with prosciutto, some with mascarpone instead of ricotta and others with mozzarella instead of cheddar. The photo here shows the pizza before baking - a very thin prepared crust with texture more like a cracker than the chewy doughiness of a traditional pizza crust.

Spread over the crust is a mixture of ricotta cheese and olive oil, topped with peach slices and shredded, sharp white cheddar cheese. After it’s baked, the melted cheese mingles with the peach juices for a lovely sharp/sweet combination. The final touch is a drizzle of balsamic glaze that highlights both the acid and sugar in the ingredients.

At first, some of the attendees were reluctant to try the pizza, but after a bite or two of the addictive combination, they didn’t hesitate to ask for seconds. Before long, the pan was empty. I’ve included the recipe here, and encourage you to try it for dessert, making sure to serve it while it’s still warm.

The final peach recipe is for a chia pudding that I didn’t demonstrate at the workshop because it required an overnight stay in the refrigerator. Chia seed originated in Mexico, and its name translates to “strength” in the Mayan language. The seeds are packed with protein, fiber, omega-3 fatty acids, vitamins and essential nutrients. When combined with coconut milk in the pudding, they absorb liquid and expand, similar to tapioca. This is a great way to start your day with peaches for breakfast.

Peach Pizza

1 prepared pizza crust
2/3 C ricotta cheese
2 T olive oil
1/4 t salt
pinch white pepper
2 peaches
6 oz shredded cheddar cheese
1 T balsamic glaze*

Preheat oven to 375 F. Spread crust onto a lightly oiled pan. Whisk together ricotta, olive oil, salt and pepper. Spread evenly across the surface of the pizza dough. Thinly slice the peaches and arrange evenly on the pizza. Scatter cheese across the peaches. Place in the center rack of the oven and bake until the crust is browned, about 15 minutes. Allow to cool slightly before slicing. *This can be found in gourmet and specialty markets.

Tomato & Peach Salsa

2 ripe peaches
2 ripe tomatoes
1/4 C chopped shallot
1 T chopped mint
1 T chopped cilantro
1 T lime juice
1 t minced jalapeño
1/4 t salt

Peel, pit and dice the peaches; place in a serving bowl. Core the tomato, chop into 1/2-inch pieces; add to the bowl. Add remaining ingredients and toss to combine. Serve as a garnish for grilled fish or as a snack with tortilla chips.

Peach Chia Pudding

1 ripe peach
1 C coconut milk
1/2 t vanilla
1 T honey
1/3 C chia seeds
1/4 C shaved coconut flakes

Cut the peach into small chunks and place in a blender. Add coconut milk, vanilla and honey. Process until smooth. Add the chia seeds and process until combined. Pour mixture into 2 small bowls and cover with plastic wrap. Place in the refrigerator overnight. When ready to serve, garnish with coconut flakes.