Peaches are a great addition to everything from snacks and jams to drinks, desserts and salads. Each juicy bite leaves a lasting impression, bringing family and community together. And, of course, peaches are packed with health benefits you won’t want to miss.
Think of peaches as the go-to fruit – easy to find in summer, whether fresh, canned, cooked, or baked. You can do amazing things with them, says chef Asi Ndamase, co-founder of Thyme with the Chefs and lecturer at the Cape Town Hotel School (CPUT).
She explains that the key to great peach dishes starts with picking the right ones. “Always choose ripe peaches with a clear colour.”
Ndamase advises, “Avoid those with green undertones, as they aren’t fully ripe. And don’t be shy to smell them – ripe peaches have a sweet, fresh aroma.”
Easy ways to enjoy
She suggests storing ripe peaches in the fridge to extend their shelf life. For meal ideas, she recommends grilling peaches, which pair well with chicken or pork.
“Peaches add a sweet, juicy flavour to grilled meats and are perfect for topping grilled fish or chicken.”
Chef Asi Ndamase
This summer, she suggests adding peaches to cocktails or mocktails, like a peach mojito or peach iced tea.
A superfruit packed with health benefits
Registered dietitian and founder of Dietitians24, Kulani Mtileni from Limpopo, says peaches offer a unique combination of benefits: they are low in calories and fat while being rich in vitamins, minerals, and antioxidants.
Mtileni explains that peaches support various aspects of health, including disease prevention, weight management, heart health, digestive health, eye health, skin health, immune function, and cancer prevention. They also have anti-inflammatory properties.
“Peaches contain carotenoids, which are plant pigments acting as antioxidants in the body. These carotenoids help reduce the risks of cancer, eye diseases, and atherosclerosis by providing essential nutrients like vitamin A,” he says.
He adds that raw peaches offer the most health benefits as they contain natural enzymes that aid digestion.
“When buying canned peaches, opt for those packed in natural juice without added sugars or artificial sweeteners.”
Kulani Mtileni
Peaches are also a good source of vitamins A, C, and K and provide a good amount of fibre, often reduced in cooked preparations.
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The best choice
Mtileni says peaches are low in calories and rich in choline, folate, manganese, magnesium, phosphorus, and niacin.
He explains that research has also shown that white-fleshed peach extract may offer protection against damage caused by smoking. Nicotine can damage tissues, leading to heart disease, lung disease, and cancer.
“Consuming this extract can help reduce oxidative damage to vital organs and enhance the metabolism and excretion of nicotine from the body.”
Peaches are rich in antioxidants, with studies showing that peach peels contain the highest levels of anticancer phytochemicals, plant nutrients crucial for human health.
“These antioxidants help protect cells from free radical damage that can contribute to the development of cancer.”
He also notes that research has shown peach peels contain the highest levels of carotenoids, making it best to consume peaches with the peel for maximum health benefits.
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Cinnamon and honey baked peaches by Chef Asi Ndamase
Ingredients
- 6 peaches cut in half
- 100 grams butter/margarine
- 7 tablespoons of honey
- 1 teaspoon of cinnamon
