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How can something as sweet as a peach be so low in calories?
A medium-ripe, juicy peach has only 50 tiny calories.1 However, it has enough summer flavor to not only satisfy sweet cravings, but also crave all by itself. This little, fluffy, high-fiber gem can be a powerful tool in your summer vacation toolbox, helping you fill up and feel like you’re self-treating – all without feeling guilty.
Peaches do many other great things for your health too: they can lower your risk of heart disease, bind bile acids – which can help lower your cholesterol – and even improve your skin.2,3,4 In studies, compounds made from peaches can improve texture and improve the fullness of your skin by helping it retain moisture.4
The best reason to enjoy fresh peach recipes now (and all summer)? It’s season! Fill your fruit basket with low-calorie peaches to eat fresh – and try one or more of these 13 fresh peach recipes to make this summer the peachiest.
Count on Nutrisystem as: 1 SmartCarb, 1 PowerFuel, 3 extras and 2 vegetables
Make a light salad the surprising star of your barbecue party with this colorful, sweet and savory recipe. With creamy feta cheese, juicy tri-colored cherry tomatoes, sweet peach chunks, protein from chickpeas and a bite from rocket and red onions, this salad has it all – even a simple homemade balsamic honey dressing that holds it all together. It’s a cool, tasteful bowl that’s perfect for sharing – or quick to make for yourself for a lunch that feels extra special. Click here for the full recipe! >
Count on Nutrisystem as: ½ SmartCarb and 2 extras
There’s one thing better than a fresh peach: a grilled one. Placing this fuzzy fruit over the fire will increase the sweetness as it becomes softer. A few simple toppings turn that grilled peach into a decadent dessert, however – honey, a bit of mascarpone, and an easy-to-make homemade raspberry jam make a peach melba that will faint you and your family … and amazes it is only 95 calories per serving! Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 2 extras
The beauty of Food system is that you can lose weight while still eating the foods you love. That goes for our starters like pasta and pizza, breakfasts that feel like desserts – like them Double chocolate muffin– and even flex meals. Case in point: A piece of this fresh peach cake counts as a SmartCarb and two extras on Nutrisystem. That means you can eat a piece of real peach cake and still achieve your weight loss goals. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 1 Extra
Air fryers are the greatest kitchen invention of the decade, adding the crispy, crunchy taste of deep frying with hot air instead of oil. If you don’t have one yet, stop by This post to find out why they are every diet lover’s dream … and order one! Because they not only make guilt-free french fries and fried chicken – hot air fryers can also prepare delicious desserts and healthy peach recipes. Take these stuffed peaches, for example: With oat flakes, light butter, cinnamon and brown sugar, the small kitchen utensil transforms half a peach into a kind of miniature cake for one serving … with only 97 calories! Click here for the full recipe! >
Count on Nutrisystem as: 1 PowerFuel, 1 SmartCarb
A peach with cottage cheese is a diet stereotype – but it’s still a must-have for cottage cheese lovers because it’s full of protein and delivers that peachy goodness. However, if you’re not a hut keeper, try this snack instead: it replaces the cottage cheese texture for creamy ricotta and then enhances the taste with a little honey and almond extract. Simply grilling the peach also adds a little extra sweetness to it. It has eight grams of filling protein and is a sweet, summery treat that is perfect for a filling breakfast or a very special snack. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 1 PowerFuel
These fruity cakes are ready in about 25 minutes – and maybe just as quickly gone! But don’t worry: two of these upside-down cupcakes count like a serving with only 153 calories … a flex snack that makes you feel good and at the same time gets the sweet flavors you want. Stevia instead of sugar helps keep the calories that low, and blackberries give you an antioxidant and fiber boost – and go perfectly with six slices of sweet, ripe peach inside. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb, 1 vegetable and 1 extra
Are you looking for an easy (and peach-colored) way to get some of your daily servings of non-starchy vegetables? Try some peach smoothie recipes! With this, you will get bonus weight loss benefits from ginger. Studies have shown that the spicy root significantly reduces the weight and waist-to-hip ratio of overweight and obese people.5 Combined with spinach, banana, peach and almond milk, ginger gives this smoothie a delicious kick. I don’t think it will help you lose weight! Click here for the full recipe! >
Count on Nutrisystem as: 1 PowerFuel, 1 SmartCarb, 2 vegetables and 3 extras
If there is another fruit flavor that screams summer almost as much as peaches, then it has to be blueberries. This salad combines those sweet summer staples with amazing things in a single bowl – then adds the creaminess of feta cheese, the surprising, fun crunch of pine nuts, and the delicate mouthfeel of butter salad. The best part? This recipe was created by a reader of The Leaf, Carol, who submitted it as the perfect way to enjoy the summer harvest. Try out your masterpiece – and then Submit your own healthy peach recipes to The Leaf. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb
Another hot air fryer miracle: grilled peaches without a grill! If you don’t have your own grill – or if it’s a rainy day – you can still enjoy this sweet cookout flavor yourself or as part of the grilled peach melba or peach honey ricotta cheese described above. All you need is your air fryer, a few peaches and … well, actually there is no such thing as an “and”! The magic of the air fryer means these peaches are cooked to perfection with no addition of anything other than overheated air. We think it’s one of the best grilled peach recipes out there. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 3 extras
If you thought cake was impossible to improve, think again: some mad scientist / genius / recipe wizard has given us a new type of cake crust – one that has the taste and crispness of pretzels and oh so much is easy to do. And it has an added boon to the fresh, juicy peaches you’ve got this summer: while the crust is being baked, the filling of this pie is creamy and no-bake, so the juicy slices of golden fruit stay fresh (but chilled) for cooler , seasonal flavor that is perfect for your next barbecue. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 2 extras
Low in calories, but not in taste: This peach cobbler has all the ingredients that make the classic a classic – peaches of course, but also butter, sweeteners, cinnamon, nutmeg and vanilla. The difference? The sweetener is calorie-free stevia, the butter is light and the flour is whole grain, which gives this delicacy fewer calories and a little whole grain, but never sacrifices the flavor. Plus, you don’t have to struggle in the kitchen all day: after a simple stir and pour, it’ll be ready in just over half an hour. Click here for the full recipe! >
Count on Nutrisystem as: 1 Nutrisystem breakfast, 1 PowerFuel, 1 SmartCarb and 1 extra
With just three additional ingredients, this sandwich transforms the popular Nutrisystem Honey Wheat Bagel from a normal breakfast into a gourmet treat: Simply add half a cup of one-percent cottage cheese, a few thinly sliced peaches and a teaspoon of honey to your toasted bagel for a pimped up piece of heaven to start your day. Click here for the full recipe! >
Count on Nutrisystem as: 1 SmartCarb and 1 Extra
We’ve already shown you that the flavors of peach melba – with its blend of peaches and raspberries – can still be a part of your weight loss. This recipe offers another guilt-free way to enjoy the sweetness of peach with the tart note of raspberry – this time with the addition of sugar-free gelatin. Low-fat yogurt adds a creaminess that, together with fresh raspberries, makes normal sugar-free raspberry gelatin a rare treat – which becomes even rarer when topped with ripe, juicy peach slices. Your diners will never guess that this indulgent dessert is without guilt. Click here for the full recipe! >
Swell:
- https://njaes.rutgers.edu/sshw/message/message.php?p=Health&m=301
- https://pubmed.ncbi.nlm.nih.gov/23522824/
- https://www.sciencedirect.com/science/article/abs/pii/S0308814606002056
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5740493/
- https://pubmed.ncbi.nlm.nih.gov/29393665/
