Sweet Georgia Peaches

Recipes by Virginia Willis

6 Healthy Recipes that Celebrate the Fresh Peaches of Summer 

Besides amazing flavor, peaches are packed with natural goodness including vitamins A, C and potassium. They’re also a good source of antioxidants, beta carotene (which gives them their deep yellow color) and flavonoids, which may help slow the aging process and reduce the risk of some types of cancer and heart disease. Plus with only 60 calories and plenty of fiber, they are a calorie-counter’s dream.

The following healthy recipes have plenty of Southern charm and are a perfect celebration of the delicious peach.

Peach Freezer Jam

This fruit spread-style peach jam can be made with no sugar at all, but we use 1 cup sugar for just a touch of sweetness (up to 3 cups sugar can be used for a sweeter jam). If you want to use glass canning jars, be sure to choose wide-mouth dual-purpose jars made for freezing and canning. These jars have been tempered to withstand extremes in temperature.

Makes six 8-ounce jars

ACTIVE TIME: 30 minutes
TOTAL TIME: 1 day
EASE OF PREPARATION: Easy

2 pounds ripe peaches, pitted and quartered (5-6 peaches)
1 3/4 cups unsweetened white grape or apple juice
1/2 teaspoon freshly grated lemon zest
1 tablespoon lemon juice
1 1.75-ounce package “no sugar needed” fruit pectin (see Shopping Tip)
1-3 cups sugar

1. Coarsely chop peaches in a food processor. Measure out 3 cups. (Reserve the rest for another use, such as a smoothie.)
2. Place white grape (or apple) juice, lemon zest and lemon juice in a large saucepan. Gradually stir in pectin; continue stirring until completely dissolved. Place over medium-high heat and bring to a full rolling boil (a boil that cannot be “stirred down”), stirring frequently. Boil hard for 1 minute. Remove from the heat.
3. Immediately stir in the chopped peaches. Stir vigorously for 1 minute. Stir in sugar to taste until dissolved.
4. Divide the jam among six 8-ounce canning jars, leaving at least 1/2 inch of space between the top of the jam and the top of the jar (this space allows the jam to expand as it freezes). Cover with lids and let the jam stand at room temperature until set, about 24 hours. Store in refrigerator or freezer until ready to use.

NUTRITION INFORMATION: Per tablespoon: 13 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 3 g carbohydrate; 0 g protein; 0 g fiber; 1 mg sodium; 20 mg potassium. 0 Carbohydrate Servings. Exchanges: Free food.

TIP: Shopping tip: “No sugar needed” pectin cannot be used interchangeably with regular pectin.

MAKE AHEAD TIP: Refrigerate for up to 3 weeks or freeze for up to 1 year. Defrost frozen jam in the refrigerator. | Equipment: Six 8-ounce wide-mouth glass or plastic canning jars