Food of the Week: Peaches

Happy July!! Hope you had a great 4th of July weekend. I’m getting back to blogging after taking some time off. Let’s start with one of my favorite Summer fruits….


🍑What’s your FAVORITE way to eat peaches?

They are considered a “stone fruit” and they get their name from the pit in their centers. 

Just like other stone fruits, peaches are a great source of nutrition – rich in vitamins, minerals, fiber, and antioxidants. 

They are loaded with fiber, which means they’re good for digestion and gut health …

Plus they are packed with health-boosting antioxidants and heart-healthy micronutrients that help keep your blood pressure and cholesterol in check.

FUN FACT: peaches contain substances that help stop your body from releasing histamines … which can be triggered when you are exposed to something you’re allergic to. Histamines can make you sneeze, cough, itch, etc.

You can eat peaches raw, sliced into salads, stir-fried, grilled (so good with pork!), broiled, blended into smoothies, or even for dessert!

Pork Tenderloin with Grilled Peach Chutney

👨‍🍳You are going to love this recipe! 

The most challenging thing about it is peeling the peaches (this week’s food of the week), but I’ve got you covered.

Here’s an easy way to peel them: Boil water in a medium pan and place the peaches in the boiling water for 1 minute. Remove with a slotted spoon and dip them in a bath of icy water. 

Pat them dry and the peel should come off easily with a paring knife.

Serve this tenderloin with salad and brown rice. So good!

🍑 Pork Tenderloin with Grilled Peach Chutney 🍑

(Serves 4)

  • 3 peaches
  • 2 Tbsp extra-virgin olive oil, divided 
  • 1½ lb (680 g) pork tenderloin or your choice of protein
  • 1 tsp sea salt, divided
  • ½ tsp freshly ground pepper
  • 2 Tbsp coconut sugar
  • 3 Tbsp apple cider vinegar
  • 2 tsp finely chopped fresh ginger

Preheat the grill to high heat. Peel the peaches, cut them in half, and carefully remove the pits. Brush the cut sides with half of the oil.

Brush the pork with the rest of the oil, and sprinkle with ½ tsp of salt and pepper. Place the pork on the grill and grill, turning every few minutes, until an internal thermometer measures 160ºF/70ºC.

While the pork cooks, place the peaches on a separate part of the grill, cut side down. Turn occasionally, grilling for about 8 minutes, until tender.

Rest the pork on a cutting board and set the peaches aside to cool.

Meanwhile, in a medium bowl whisk together the sugar, vinegar, and ginger. Chop the slightly cooled peaches and add them to the sauce, stirring well to combine. Slice the pork and place on a serving platter and top it with the chutney. Serve and enjoy!

Love and Light,


June Food Focus: Fruit

Happy June! Summer is here and so is the wide assortment of yummy fruit!!

Healthy Snacking

There’s no denying that everyone, at one time or another, has had a snack attack. Views on snacking differ. Some feel that snacking is bad and that eating between meals leads to weight gain. Others believe that eating many small meals and snacks throughout the day is healthy for maintaining energy levels and optimal weight. If there were one way of snacking that was right for everyone, we would all be doing it!  

To alleviate snack attack guilt, try to understand why you are snacking and what snacks work best for your body. Perhaps you snack because your daily diet is missing nutrition, or because you are eating too little at meals. You might be snacking to soothe jangled nerves when you are emotional, or to entertain yourself when you are bored. Whatever your reason, acknowledge it and start thinking about how to create a life that is nourishing and truly satisfying.

Although snacks are no substitute for loving your life, they can be great energy boosters. Many convenient snack foods are highly processed and full of chemicals, additives, damaging fats and refined sugars. When a snack attack hits you, try foods that are filling and satisfying, but also nutritious. Here are some tips:

  • Snack on things that don’t come in a plastic wrapper or a box, like fresh fruit, leftover vegetables or rice cakes with almond butter and fruit spread.
  • Make your own signature trail mix, organic hot chocolate made with almond milk sweetened with agave nectar, or blue corn chips with hummus.

You can also try “upgrading”:

  • If you are craving something crunchy, upgrade from potato chips to raw carrots, apples or whole grain crackers.
  • If you are craving a candy bar, upgrade to a handful of nuts and dried fruit.
  • Instead of a cup of coffee, upgrade to green tea.

Instead of ice cream, upgrade to applesauce with cinnamon.

Upgraded snacks are high in nutrition and give you a greater sense of satiety and satisfaction; you won’t feel physically or psychologically deprived, and you’ll have plenty of energy to sustain your activities for hours.

Snacking is enjoyable and there is a wide variety of healthful goodies for whatever you’re craving, be it sweet, crunchy, salty, creamy or spicy. Dive in, be creative and enjoy your snack attack.

Food Focus: Fruit                                                                                                 

A healthy lifestyle is the key to longevity, optimum weight, abundant energy and balance. By using fruit to satisfy our taste for sweetness, we can leave behind the use of chemical, processed and refined sweeteners. Fruits are easy to digest, are cleansing and cooling and are great for those who are overstressed and overheated from excessive mental strain or hot climates. Fruits are filled with fiber and liver stimulants, which act as natural, gentle laxatives. Whenever possible, buy fresh, locally grown fruit as opposed to imported fruits shipped from far-off places. This keeps you eating in season, and more in harmony with your environment and climate.

Eating raw fruit in summer months is highly cooling, while baking it in the winter months neutralizes the cooling effect. Fruit in the form of juice is a great choice for cleansing the body, but be aware that juice rapidly raises blood sugar levels, leading to an energy crash soon after. Frozen, whole, puréed or juiced fruit can make great summertime cool-down treats. Try frozen grapes, banana-coconut smoothie popsicles or lime juice ice-cubes in iced tea!

Whether you are having fresh fruit for a light early morning breakfast, a midday snack or evening treat, enjoy nature’s sweetness and whenever possible buy organic. Here are a few summer fruits and their health benefits:

Apricots: Apricots are a good source of soluble fiber, which feeds healthy gut bacteria and boost gut health. Strengthen bones. Improve heart health. Boosts metabolism. Has anti-inflammatory properties. May boost skin health. Dried apricot may help people with low iron levels.

Bananas: Bananas are fairly rich in fiber and resistant starch, which may feed your friendly gut bacteria. Are rich in potassium (which may help fight against hypertension).

Cherries: Cherries are a great source of  antioxidants and anti-inflammatory. These cellular body guards slow down aging and may ward off chronic diseases. Cherries are especially high in polyphenols, a large group of plant chemicals that help fight cellular damage, reduce inflammation, and promote overall health. Slightly warming in nature.

Grapefruits: Treat poor digestion, increase appetite during pregnancy, alleviate intestinal gas and reduce mucus conditions of the lungs.

Papayas: Are loaded with nutrients. Papayas have high antioxidant effects, contain carotenoids and contains a digestive enzyme called papain, which can break down the tough protein chains found in muscle meat. Papayas can help tone the stomach, act as digestive aid, moisten the lungs and alleviate coughing; contain carpaine, an anti-tumor compound.

Raspberries: Benefit the liver and kidneys, cleanse blood of toxins, regulate menstrual cycles, treat anemia and can promote labor at childbirth.

Plums and prunes: Are rich in nutrients. They contain over 15 different vitamins and minerals, in addition to fiber and antioxidants. Prunes and prune juice are well known for their ability to relieve constipation. Prunes may be beneficial for improving bone health. Plums and prunes are anti-inflammatory. Plums and prunes contain anthocyanins, a specific type of polyphenol, appear to be the most active antioxidants found in plums and prunes. They may have powerful health effects, including reducing the risk of heart disease and cancer.

Recipe of the Month: Fruit Nut Smoothie

Prep time: 5 minutes

Yield: 2 servings


1 cup coconut milk

1 banana

1 cup berries

1 cup kale or spinach

1/2 cup almonds or cashews

2-4 ice cubes


1.   Mix in blender for 1-2 minutes and serve.

Note: You can add other ingredients for added nutrition such as a spoonful of bee pollen, coconut oil, flax seed oil, spirulina powder or a scoop of protein powder.

Forward to your friends, family or to anyone who may benefit from this post.


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Plums, dried (prunes), uncooked Nutrition Facts & Calories (

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A Systematic Review on the Health Effects of Plums (Prunus domestica and Prunus salicina) – PubMed (

Antioxidant capacities, phenolic compounds, carotenoids, and vitamin C contents of nectarine, peach, and plum cultivars from California – PubMed (

Evidence for anti-inflammatory and antioxidative properties of dried plum polyphenols in macrophage RAW 264.7 cells – PubMed (

Flavonoid Intake and Bone Health (

Contribution of individual polyphenolics to total antioxidant capacity of plums – PubMed (

Carotenoids are more bioavailable from papaya than from tomato and carrot in humans: a randomised cross-over study – PubMed (

Relationship between aging and susceptibility of erythrocytes to oxidative damage: in view of nutraceutical interventions – PubMed (

Anti-Inflammatory and Skin Barrier Repair Effects of Topical Application of Some Plant Oils (

Bitter apricot essential oil induces apoptosis of human HaCaT keratinocytes – PubMed (

The health benefits of dietary fiber: beyond the usual suspects of type 2 diabetes mellitus, cardiovascular disease and colon cancer – PubMed (

A Review of the Health Benefits of Cherries (

Infused Water: Add a Little Taste to Your Water

Are you drinking at least 2 liters of water per day? Perhaps you are but are having trouble enjoying the taste, or lack of taste, in the water. Fortunately, there are several ways to brighten up the taste of water, without compromising the purity and nutritional value of the water itself! Additionally, infused water aids in the detoxification and cleansing of our bodies! Read on for 5 delicious combinations to add flavor to your water this summer!

1. Strawberry Mojito Infused Water- Thinly slice 3 strawberries, one-half of a lemon, and 6 mint leaves. Add to one 20-ounce glass of water! This minty fresh, sweet and tart infused water will top the charts for “favorite infused water” this summer! Enjoy the strawberries after finishing your 20-ounce beverage! The strawberries are loaded with antioxidants, folate, and Vitamin C! Perfect additions to supplement your diet!

2. Kiwi Surprise Infused Water- Add 5 sliced kiwis to a 1-liter bottle of water (32 ounces). Refrigerate until the beverage is cold and enjoy! This basic yet delicious combination of water and kiwis is one you must try! Kiwis are loaded with Vitamin C and aid in digestion!

3. Sweet Lemon-Berry Infused Water- This unique twist on lemon water is sure to be a favorite this summer! Thinly slice 1 lemon, 4 dates, and 2 cups of organic blackberries (or raspberries). Place the chopped fruit into a pitcher of water- approximately 32 ounces. If you choose, you can strain the chopped fruit from the water after it has infused long enough in the refrigerator (2-3 hours). Lemons help with digestion, berries are antioxidants, and the dates provide an all-natural sweetener without compromising your health and diet!

4. Cucumber Lavender Infused Water- Wash and thinly slice one organic cucumber. Dice one sprig of fresh lavender and add to 32 ounces of water! Refrigerate for 2-3 hours, strain, and enjoy! Cucumbers aid in flushing out toxins and the lavender reduces anxiety and helps with stress.

5. Orange Ginger Infused Water- Peel and chop 1 tablespoon of ginger and thinly slice 2 oranges. Add to 30 ounces of water and refrigerate! The ginger acts as an immune booster, and the orange helps with circulation!

Make sure you let the fruit sit in your water pitcher prior to consuming for at least 2-3 hours! The key to infused water is to allow the fruits and vegetables to steep long enough that their minerals and vitamins let loose in the water, at the right time for you to consume! Remember, these recipes may be doubled to create a stronger taste, or to make a larger batch of infused water at a time! Enjoy!