{"id":3888,"date":"2012-08-02T12:00:00","date_gmt":"2012-08-02T16:00:00","guid":{"rendered":""},"modified":"2022-08-04T10:30:54","modified_gmt":"2022-08-04T14:30:54","slug":"summer-fruits-nectarines-and-plums-2","status":"publish","type":"post","link":"https:\/\/foodmedcenter.org\/es_pr\/summer-fruits-nectarines-and-plums-2\/","title":{"rendered":"Summer Fruits: Nectarines and Plums"},"content":{"rendered":"

Nectarines<\/strong><\/p>\n

Why:<\/em> They are sweet, don\u2019t raise blood sugar levels, are very low in calories \u2014 and they’re in season. “Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries and were introduced to America by the Spanish. Today, California grows more than 95 percent of the nectarines produced in the United States,” according to the Produce for Better Health Foundation’s Fruits & Veggies \u00adMore Matters<\/a>.<\/p>\n

Health Perks:<\/em> One nectarine delivers 13 percent of the vitamin C you need and 2.4 grams of fiber. It has 9 percent of the needed vitamin A (471 IU), 5 percent of vitamin E (1.1 mg), 4 percent of vitamin K (3.1 mcg), 8 percent of potassium (287 mg) and 8 percent of niacin (1.6 mg). And nectarines have a low glycemic load.<\/p>\n

Nutrition:<\/em> Serving size: one medium (2 1\/2″ diameter): 62 calories; 0 g fat; 15 g carbohydrates; 2 g dietary fiber; 11 g sugars; 2 g protein.<\/p>\n

Selection and Storage:<\/em> According to the Produce for Better Health Foundation’s Fruits & Veggies \u00adMore Matters: “Ripe fruit are fragrant and give, slightly, to the touch. If they are under-ripe, leave them at room temperature for two to three days to ripen. Look for fruit with smooth, unblemished skin. Avoid extremely hard or dull colored fruits and soft fruit with soft, wrinkled, punctured skin. Nectarines keep for five days if stored in a plastic bag in the coldest part of your refrigerator.”<\/p>\n

Recipe:<\/em> Cracked Wheat Salad with Nectarines, Parsley and Pistachios<\/p>\n

Healthy Recipe by MyRecipes.com<\/p>\n

Yield: 6 servings (serving size: about 3\/4 cup)<\/p>\n

Ingredients<\/p>\n

1 cup uncooked bulgur
\n1 cup boiling water
\n1 1\/2 cups thinly sliced nectarines (about 3)
\n1\/2 cup thinly sliced green onions
\n1\/4 cup chopped fresh flat-leaf parsley
\n1 tablespoon chopped fresh dill
\n3 tablespoons extra-virgin olive oil
\n3 tablespoons white balsamic vinegar
\n3\/4 teaspoon salt
\n1\/4 teaspoon freshly ground black pepper
\n3 tablespoons chopped pistachios<\/p>\n

Preparation
\nCombine bulgur and 1 cup boiling water in a large bowl. Cover and let stand 1 hour. Stir in nectarines and remaining ingredients except nuts; toss well. Sprinkle with nuts.<\/p>\n

Nutritional Information<\/p>\n

Amount per serving
\nCalories: 188
\nFat: 9 g
\nSaturated fat: 1.2 g
\nMonounsaturated fat: 5.9 g
\nPolyunsaturated fat: 1.4 g
\nProtein: 4.2 g
\nCarbohydrates: 24.7 g
\nFiber: 5.7 g
\nCholesterol: 0.0 mg
\nIron: 1.2 mg
\nSodium: 307 mg
\nCalcium: 29 mg<\/p>\n

Plums<\/strong><\/p>\n

Why:<\/em> Plums are sweet, juicy, very low in calories and packed with important vitamins and minerals, such as potassium, vitamin A and vitamin C, as well as fiber, all of which help you stay healthy, balanced and energized.<\/p>\n

Health Perks:<\/em> One plum delivers 10 percent of your daily needs for vitamin C (6.3 mg), 5 percent of vitamin A (228 IU) and 5 percent of vitamin K (4.2 mcg). Plums are also high in antioxidants, which help neutralize the damaging effects of oxidation that are believed to play a role in the aging process and the development of cancer, heart and lung disease and cataracts. Plums contain large amounts of phenolic compounds, largely as neochlorogenic and chlorogenic acids, which stimulate bowel movement and delay sugar absorption. Additionally, these compounds inhibit human LDL oxidation (bad fat), and may help prevent heart disease and cancer. The Journal of Agriculture and Food Chemistry<\/em> reported that these compounds may also specifically help prevent breast cancer.<\/p>\n

Nutrition:<\/em> Serving size: one medium (2 1\/8″ diameter): 30 calories; 0 g fat; 8 g carbohydrates; 1 g dietary fiber; 7 g sugars; 0 g protein.<\/p>\n

Selection and Storage:<\/em> According to the Produce for Better Health Foundation’s Fruits & Veggies \u00ad More Matters: “Plums should be plump and well colored for their variety. Plums are usually about 3-6 cm in size. If a fruit yields to gentle pressure, it is ready to eat, however, you can buy plums that are fairly firm, but not rock hard and let them soften at home. They will not increase in sweetness. Ripe plums will be slightly soft at the stem and tip, but watch out for shriveled skin, mushy spots or breaks in the skin. To soften hard plums, place several in a loosely closed paper bag and leave them at room temperature for a day or two; when softened, transfer them to the refrigerator. Ripe plums can be refrigerated for up to three days.”<\/p>\n

Recipe:<\/em> Sugar-Roasted Plums with Balsamic and Rosemary Syrup<\/p>\n

Healthy Recipe by MyRecipes.com<\/p>\n

Yield: 6 servings (serving size: 2 plums and about 2 tablespoons syrup)<\/p>\n

Ingredients<\/p>\n

1\/2 cup water
\n1\/2 cup balsamic vinegar
\n6 tablespoons sugar, divided
\n10 black peppercorns
\n1 vanilla bean, split
\n12 small unpeeled plums (about 3 1\/2 pounds)
\n8 fresh rosemary sprigs, divided<\/p>\n

Preparation
\nPreheat oven to 400 degrees.
\nCombine water, vinegar, 4 tablespoons sugar and peppercorns, stirring with a whisk until sugar dissolves. Scrape seeds from vanilla bean; add seeds and bean to vinegar mixture. Place plums in a 13 x 9-inch baking dish. Pour vinegar mixture over plums. Nestle 2 rosemary sprigs around plums into vinegar mixture. Sprinkle evenly with 2 tablespoons sugar.
\nBake at 400 degrees for 20 minutes or until plums are tender (skin will begin to split on some plums).
\nRemove plums with a slotted spoon to a serving platter. Strain vinegar mixture into a small nonaluminum saucepan; discard solids. Bring vinegar mixture to a boil. Reduce heat to medium-high; cook until reduced to 3\/4 cup (about 5 minutes). Pour syrup evenly over plums; garnish with rosemary sprigs.<\/p>\n

Nutritional Information<\/p>\n

Amount per serving
\nCalories: 141
\nCalories from fat: 6%
\nFat: 1 g
\nSaturated fat: 0.0 g
\nMonounsaturated fat: 0.0 g
\nPolyunsaturated fat: 0.5 g
\nProtein: 1.1 g
\nCarbohydrates: 34.6 g
\nFiber: 2 g
\nCholesterol: 0.0 mg
\nIron: 0.2 mg
\nSodium: 5 mg
\nCalcium: 6 mg<\/p>","protected":false},"excerpt":{"rendered":"

Nectarines<\/strong><\/p>\n

Why:<\/em> They are sweet, don\u2019t raise blood sugar levels, are very low in calories \u2014 and they’re in season. “Nectarines, like peaches, most likely originated in China more than 2,000 years ago and were cultivated in ancient Persia, Greece and Rome. They were grown in Great Britain in the late 16th or early 17th centuries and were introduced to America by the Spanish. Today, California grows more than 95 percent of the nectarines produced in the United States,” according to the Produce for Better Health Foundation’s Fruits & Veggies \u00adMore Matters<\/a>.<\/p>","protected":false},"author":32,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"","_lmt_disable":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[11371],"tags":[],"class_list":["post-3888","post","type-post","status-publish","format-standard","hentry","category-foods-and-ingredients"],"yoast_head":"\nSummer Fruits: Nectarines and Plums —<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/foodmedcenter.org\/es_pr\/summer-fruits-nectarines-and-plums-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Summer Fruits: Nectarines and Plums\" \/>\n<meta property=\"og:description\" content=\"NectarinesWhy: They are sweet, don\u2019t raise blood sugar levels, are very low in calories \u2014 and they're in season. 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He also has a law degree, and throughout his career has been dedicated to a multidisciplinary approach to academic research, community health interventions and complex health and policy issues, encompassing law, public health, and nutrition. Dr. Platkin has occupied influential roles in public health, notably serving as the Executive Director of the Hunter College NYC Food Policy Center from 2012 to 2023. During this time, he played a pivotal role in shaping food-related policies in New York City. His entrepreneurial leadership extends across multiple sectors: he is the co-founder and strategic advisor to Diversion Books (DiversionBooks.com), a book publishing company; Chief Strategy Officer at PopCom Health (PopComHealth.com); founder and managing director of Magoo Properties (MagooProperties.com); and co-founder and director of MedicalBx (MedicalBx.com), which develops boutique hospitals and mobile medical clinics to enhance healthcare access in underserved areas. His leadership also extended to co-founding and operating organizations like Integrated Wellness Solutions, where he leveraged innovative approaches and technology to enhance health and wellness. He is a powerful advocate for healthier communities and for shaping the field of nutrition and food policy in lasting ways. Dr. Platkin has made significant contributions to the field of public health and nutrition issues through his research. He has published in several peer-reviewed scientific and medical journals, including the Journal of Nutrition Education and Behavior, the Journal of Obesity and Weight Loss, the International Journal of Nutrition and Dietetics, BioMed Central (BMC) Obesity; and the Journal of the Academy of Nutrition and Dietetics. He is the author of eight books. His forthcoming book, Eat to Cheat Death: Using Food as Medicine to Live Better, Live Stronger, Live Healthier, and Live Longer (Simon & Schuster, 2027), synthesizes cutting-edge research on nutrition and longevity. His first book, Breaking the Pattern (Red Mill Press 2002, Plume 2004), was a bestseller in hardcover; it has been used by addiction clinics to assist patients with resolving drug and alcohol-related issues, and more than 20 universities around the country use it as a text to teach behavioral change techniques to nutrition and dietetic counseling interns. His other titles include The Diet Detective's Count Down (Simon and Schuster, 2007), The Diet Detective's Calorie Bargain Bible (Simon and Schuster, 2008), The Diet Detective's Diet Starter Kit (Diversion, 2011), and The Diet Detective's All-American Diet (Rodale, 2012). Charles Platkin's contributions to the fields of health, nutrition, and public policy have earned him recognition and numerous accolades. He was cited by the New York State Governor for his contributions to the development of nutrition materials for NYS Mentoring in March 2019, showcasing his dedication to public health and education. He was also honored as a Politics of Food honoree by City & State in November 2018 for his commitment to promoting healthy eating and food policy reform. Additionally, Dr. Platkin's success as a principal investigator and grant recipient reflects his impact in the field, as he has secured multiple grants to support research and initiatives related to food policy and nutrition. Beyond his academic and research pursuits, Charles Platkin has engaged with the public through various media outlets. He was the host and executive producer of WE TV's series I Want To Save Your Life, where he helped individuals transform their health through nutrition and lifestyle interventions. His syndicated health, nutrition, and fitness column, the Diet Detective, appeared in more than 150 daily newspapers and media outlets for nearly 20 years. His appearances on thousands of radio shows, in newspapers, magazines, and online platforms have reached a broad audience. His commitment to educating the public underscores his dedication to public health. He received his undergraduate degree from Cornell University, a law degree from Fordham University, a Master of Public Health and a Ph.D. in Public Health from Florida International University in Miami Florida.","sameAs":["https:\/\/foodmedcenter.org","foodmedcenter","https:\/\/www.linkedin.com\/in\/platkin","https:\/\/www.youtube.com\/@foodmedcenter","https:\/\/en.wikipedia.org\/wiki\/Charles_Stuart_Platkin"],"honorificPrefix":"Dr.","honorificSuffix":"PhD, JD, MPH","url":"https:\/\/foodmedcenter.org\/es_pr\/author\/charles-platkin\/"}]}},"modified_by":null,"_links":{"self":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3888","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/users\/32"}],"replies":[{"embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/comments?post=3888"}],"version-history":[{"count":1,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3888\/revisions"}],"predecessor-version":[{"id":17928,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/posts\/3888\/revisions\/17928"}],"wp:attachment":[{"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/media?parent=3888"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/categories?post=3888"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/foodmedcenter.org\/es_pr\/wp-json\/wp\/v2\/tags?post=3888"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}