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Eat Smart, Move More at Farmers Markets: Peaches


HNFE-320-8NP (HNFE-945NP)

Authors as Published

Melissa Chase, Consumer Food Safety Program Manager, Food Science and Technology, Virginia Tech; Austin Brooks, Project Associate, Family Nutrition Program, Human Nutrition, Foods, and Exercise, Virginia Tech; Renee Boyer, Associate Professor, Extension Specialist, Food Science and Technology, Virginia Tech; Carlin Rafie, Assistant Professor, Human Nutrition, Foods, and Exercise, Virginia Tech; Anne-Carter Carrington, Central District Coordinator, EFNEP/SCNEP

Key Points

  • Good source of vitamin C. Contain carotenoids and flavonoids that may be good for health.
  • Choose peaches with firm, fuzzy skins that yield to gentle pressure when ripe. Avoid peaches with blemishes.
  • Wash hands with warm water and soap for at least 20 seconds before and after handling fresh fruits and vegetables.
  • Ripen on the counter first, then store in the refrigerator up to seven days.

Peach Cobbler

Number of servings: 4


Nonstick cooking spray
3 peaches, skinned, pitted, and sliced, reserving juice
2 teaspoons cornstarch
2 tablespoons cold water
1 cup reduced-fat biscuit mix
2 tablespoons brown sugar, packed
1/2 teaspoon ground cinnamon
6 tablespoons skim milk
2 tablespoons vegetable oil
1/2 teaspoon vanilla extract


  • Heat oven to 400°F. Spray a square baking dish with cooking spray. Layer peaches on bottom of dish.
  • In a small bowl, dissolve cornstarch in cold water and juice from peaches. Pour over peaches.
  • In a medium bowl, combine biscuit mix, sugar, and cinnamon. Add milk, vegetable oil, and vanilla. Stir to make a soft, sticky dough.
  • Drop dough by teaspoons on top of peaches.
  • Bake at 400°F for 20 minutes until bubbly and baking mix is brown.

Per serving: 253 calories; 9 g fat (1 g saturated fat); 4 g protein; 41 g carbohydrate; 2 g dietary fiber; trace cholesterol; 397 mg sodium.

Peach Spinach Salad

Number of servings: 4


3/4 cup pecans
2 peaches, peeled and sliced into bite-size pieces
4 cups spinach leaves, rinsed and dried
1/4 cup poppy seed salad dressing


  • Heat oven to 350°F. Arrange pecans on a single layer on a baking sheet and roast in heated oven for 7-10 minutes, until they just begin to darken. Remove from oven and set aside.
  • Combine peaches, spinach, and roasted pecans in a large bowl. Toss with dressing until evenly coated, adding a little additional dressings if necessary.

Per serving: 165 calories; 14 g fat (1 g saturated fat); 3 g protein; 11 g carbohydrate; 3 g dietary fiber; 0 mg cholesterol; 24 mg sodium.

Quick Tips

  • Add an extra flavor surge to your tea or lemonade. Just muddle fresh peaches in the bottom of a glass before pouring.
  • Depending on their age, children can help clean and cut up peaches for meals and snacks.
  • Wash thoroughly with running water before peeling, cutting, or eating. Do not wash produce until ready to eat.
  • Toss fresh peaches into a blender with some low-fat yogurt (or milk), bananas, and ice. Then blend away for a delicious smoothie.

This institution is an equal opportunity provider. In accordance with Federal law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, disability, and reprisal or retaliation for prior civil rights activity. (Not all prohibited bases apply to all programs.) This material was partially funded by USDA’s Supplemental Nutrition Assistance Program – SNAP – and the Expanded Food and Nutrition Education Program (EFNEP). SNAP is funded by the U.S. Department of Agriculture Food and Nutrition Service and the Expanded Food and Nutrition Education Program (EFNEP) is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA).

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Publication Date

February 8, 2021