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Healthy, and very tasty
Stone fruit is the general term used for some fruit of the Prunus species. In Victoria, stone fruits grown include cherries, peaches, nectarines, plums, apricots and prunes. There is both temperate and low-chill stone fruit grown in Victoria, and within each species there may be a number of varieties such as Plumcots, Pluots and Peachiums. Varieties are chosen for each area based on variables such as soils, water quality and availability, chill units, and market advantage.
Stone fruit are all rich in vitamins A, C and E, as well as being a great source of dietary fibre and potassium. They contain natural sugars and antioxidants. Apricots contain beta-carotene and iron, too. Peaches and nectarines have about 130 to 150 kilojoules per 100g.
Stone fruit are best dtored in a bowl in an airy place at room temperature for full flavour and aroma and are at their best for eating within a few days of picking. Once ripe, they should be refrigerated, but don't store fruit in plastic bags.
Preparing for Cooking
When cooking with peaches or nectarines it is best to remove the skin first... here's how.
- Using a small sharp knife, cut a small cross in the base of each piece of fruit
- Place into a large heatproof bowl. Cover with boiling water. Stand for 1 minute or until skin starts to lift (don't leave too long as fruit will begin to cook)
- Using a slotted spoon, remove fruit to a board (draining in a sieve will cause fruit to bruise). Use a small sharp knife to peel and discard the skin
Peaches are actually related to roses and almonds, and are in season from October to April. They do bruise easily, so look for smooth, unblemished fruits and handle with care. When ripe, a peach should give off a lovely full-bodied aroma from the stem end. Due to naturally occurring cross or self-pollination, peaches have been known to grow on nectarine trees and vice versa! Nectarines are available from November to March, with juicy yellow or white flesh. The whiter the flesh the less acidic it is. They are best eaten with the skin on for maximum flavour and nutrition. Plum skins, on the other hand, have a laxative effect (often associated with prunes which are dried plums). Remove the skin to negate this, or if you don't want the tart, sour taste. Interestingly, plum stones are unique to their variety, like human fingerprints. They're hand-picked when ripe to protect the delicate flesh, and are in season from November to May.
Nutrition Profile
Peaches, plums, apricots and nectarines are sweet, juicy, and delicious, and they're more than good tasting. All these fruits are good sources of vitamin C and contain other important vitamins and minerals, including potassium and vitamin A. Each provides fibre. They contain no fat and are sodium-free. Stone Fruit are a great choice as part of a healthy lifestyle.
Stone Fruit also contain phytonutrients and antioxidants.
Phytonutrients are compounds that naturally occur in plant foods and are thought to play a key role in human health. Currently, studies indicate that phytonutrients may help reduce the risk of chronic diseases, such as cancer, heart disease, arthritis and eye ailments.
Antioxidants help prevent damage to cells caused by free radicals and oxidation. Antioxidants in peaches, plums and nectarines include vitamin C and carotenoids, mainly beta-carotene and also lutein and zeaxanthin. Lutein and zeaxanthin are two carotenoids that help to shield the eye from sunlight, helping to protect against age-related eye disorders such as macular degeneration and cataracts. Other antioxidants in peaches, plums and nectarines include a variety of polyphenols, including anthocyanins (the blue and red pigments in fruit), catchins/procyanidins and flavonoids, mainly quercetin. These antioxidants may provide health benefits, including protection against cancer, heart disease and diseases associated with aging.