Nectarine: properties, benefits and use in the kitchen

The delicate but firm the nectarine (Prunus persica var. nucipersica) is but a peach variety.

The nectarine probably had its origin in china more than 2,000 years ago and, on its way to us, it was cultivated first in Persia and then in Greece and Rome.

Its cultivation was practically abandoned in Europe until about fifty years ago when it reappeared… in California. Today The United States is the world’s largest producer of a fruit that is consumed in the five continents.

Its properties and benefits are similar to those of the peach, although it presents small variations in its composition.

Nectarine properties

The carbohydrates in a fresh nectarine provide about 50-55 calories per 100g (There are not too many, in the case of a fruit), but the important thing is its content in micronutrients.

A medium piece provides 204 mcg of beta-carotene or provitamin A, which represents 11.3% of daily needs.

Your content in vitamin C It is not comparable to that of other champion fruits, but the quantity is significant: 8 mg/100 g that contribute to satisfying 13% of the daily requirements.

Regarding minerals, the nectarine stands out in potassium: 270 mg/100 g, which favors the elimination of liquids and participates in the contraction of the heart muscle.

It also contains abundant water (80% of the weight) and soluble fiber or pectin (2.3g).

Differences between nectarine and peach

In view of a nectarine one must begin by distinguishing between what is not and what is. Not a peach and plum cross.

Yeah it is a variety of peach without hairinesswhich is a plus for people who can’t stand the velvety texture.

Nectarine and peach are very close relatives. The former normally grows on nectarines but may occasionally appear on peach treesdue to cross pollination.

It is impossible to know if the seeds of a nectarine will give rise to a nectarine or a peach tree. Both trees have almost the same appearance. The nectarines are somewhat smaller and have a smoother rind. For cultivation, most producers decide grafting nectarine branches onto peach trees.

The delicate but firm yellow flesh of the nectarine can show some curious pink or white shadesa peculiar aroma and a sweet taste with more pronounced spicy notes than the peach

At a nutritional level, these can be done differences between nectarines and peaches:

per 100gNectarinePeachCalories5344Carbohydrates12.4 g8.7 gFiber2 g1.4 gProtein0.9 g0.7 gWater80.2 g87.5 gPotassium270 mg204 mgPhosphorus24 mg21 mgMagnesium13 mg9 mgIron0.5 mg0.5 mgVitamin A151 mcg73 mcgVitamin B31 mg0.9 mgVitamin C8 mg10mg

Health benefits

This nectarine composition gives you benefits such as:

Helps the kidneys to filter and eliminate liquids, which makes it recommendable in cases of hypertension, obesity and ease of forming kidney stones. It is slightly laxative thanks to the fiber and water content; It is therefore recommended in case of constipation. Due to its magnesium content (9mg/100g), a mineral that balances the central nervous system and has a slight sedative action, can explain why it is recommended in situations of stress and fear.Protects the skin, mucous membranes, eyes and heart against the action of free radicals due to its beta-carotene content. Strengthens the immune system. Combining vitamin C, beta-carotene and flavonoids helps defenses to fulfill their role. In particular, protection against cancer, cardiovascular diseases and degenerative diseases in general can be expected.stimulates the appetitethanks to its fruit acids. It is slightly aphrodisiacsomething that could be due to its zinc content.

Use of nectarine in the kitchen

In the world there are some 150 varieties of nectarines. All offer smooth, fine and glowing skin.

Those with yellow flesh are usually more juicy, tender, fibrous and sweet.Therefore, they are more suitable for adding raw to salads or stir-fries and to smoothies, juices, fruit salads, cakes, jams, coulis, creams or sauces, such as spicy chutneys.

Those with white meat are more cleanly deboned, and are crunchy, less fibrous and somewhat more acidic.so they give excellent results in salads, or cooked briefly in a stir-fry, braise or light roast.

Not always the reddest are the most mature. Those that give off an intense pleasant smell and whose pulp yields slightly to pressure are at their point of the fingers They should not show softer and darker areas than others.

Regarding its conservation, it must be taken into account that It is a delicate fruit and it is advisable not to keep it for more than 4 or 5 days from its purchase. If they are left out of the fridge, in addition to maturing faster, they suffer from high dehydration and become pasty and mealy. This is also valid for those grown organically, although it is less pronounced, since less time is supposed to pass from harvest to consumption.

The handling of nectarines must be careful. Striking causes changes in texture, leaving them mushy and unpleasant, and causing them to smear.

How to choose the best nectarines

You should avoid buying nectarines at the beginning and at the end of the campaignnot be guided only by the external appearance, know that the size increases the price considerably, without any repercussion in the quality, that touching them is not an indication of a better ripeness, since it can also be an old, dehydrated or poorly refrigerated fruit, and? the aroma or the lack of it, is not an indication of a better flavor either.

The guarantee of organic cultivation guarantees other advantagessuch as a richer nutritional content, the guarantee that the fruit has not been refrigerated, the absence of chemical products and support for a form of cultivation that favors natural balance and a more balanced economy.

What does the nectarine go with?

Nectarine goes well with savory foods. It is especially delicious raw in salads.

Also with green leaves and vegetables such as bulbs, roots and tubers such as turnips, radishes, beets, carrots or fennel, to which it will contribute its delicate sweet and acid flavor at the same time.

It makes good friends with vegetables in general: wild wheat, artichokes, peas or broad beans, especially in simple preparations such as stir-fries.

Among the legumes, although it goes well with all, they may be the lentils the most appropriate, and among the cereals, those versions that are usually eaten in salads, such as rice, pasta, couscous or bulgur.

Mushrooms are also good companions of fruits, and especially the tastiest ones such as nectarines. Its aromas of earth and humidity and its mineral and smoky flavors have a good counterpoint in its sour sweetness.

With the iodized and marine palates of the algae they are less successful and as for tofu, seitan and others vegetable meatswith proper preparation, will result succulent for its contrast.

As for dairy, the same lThe strong cured cheeses, than the soft yogurt or kefir they will be delicious with a few pieces of nectarine, shaken with them or accompanied with their jams or coulis.

of the fruits they are related because of their resemblance with peaches, apricots, plums or oranges and create a rich contrast with strawberries, picotas, raspberries, kiwis, figs or bananas.

Tips and tricks for cooking with nectarines

if we want empower its frugal, fresh and acidcan garnish or sauté with fresh herbs, lemon or orange juice.

if we want it is enhance her character sweet and aromatic, both raw and sautéed, they will be delicious with maple syrup, brown sugar, nutmeg, cinnamon, cardamom, vanilla, cocoa or small hints of pepper.

white flesh nectarinesfirm and crunchy, allow us to cut them into thin slices to make carpaccios, flat or in a kettledrum formed with a ring-shaped mold, with surprising results.

.If it is difficult to get such thin sheets, can be tested with a potato peeler and very firm fruits, even if they are somewhat acidic.

Delicious recipes with nectarines

NECTARINES WITH TRIGUEROS AND CHEESE

Ingredients for 4 people):

2 large nectarines, with yellow flesh 8 wild asparagus 200 g of curly goat cheese 1 spring onion (and its green stem) ginger and a tablespoon of soy sauce 1 lemon (its juice) 4 slices of whole wheat bread 1 tablespoon of light honey 5 tablespoons of oil of virgin olive 1 tablespoon of sesame oil

Preparation (20′ + 5′ steam cooking):

Cut the stems of the corn, and cut four of them lengthwise, into thin slices with a potato peeler, as if they were noodles, leaving the tips whole. Cut the other four into very thin slices. Steam all the pieces, without mixing them, for five minutes. Cut the nectarines into two halves, remove the stone and cut each half into three pieces. Cut the stem of the spring onion into very thin slices. For the dressing, peel 1 cm of fresh ginger root and chop it very fine. Mix the soy sauce, the lemon juice, the honey and the two oils, and then add this chopped ginger. Cut the cheese into four slices and four slices of bread of the same size. Place the cheese on top of the bread and put it in the oven just long enough for it to start to melt. Put a slice on each plate and around it three pieces of nectarine, the slices and slices of asparagus and the spring onion. On top of each cheese the asparagus tips and season.

Nutritional information:

Protein: 9 gCarbohydrates: 70 gFat: 26 gCholesterol: 45 mgCalories: 374

COUSCOUS WITH NECTARINES AND PEPPERMINT

Ingredients for 4 people):

Preparation (40′ + 40′ cooking):

Lightly toast the couscous, scald with boiling salted water (or broth), turn off the heat and leave covered for 10 minutes. Set aside, stirring it to cool. Chop the zucchini and pumpkin and saute them with the peas in two tablespoons of oil, until they are tender, and when removing them add the chopped mint and stir well. Next, sauté the onion and dried apricots with the saffron, in another two tablespoons of oil, over a very low heat until they are very tender. Chop the nectarines into cubes and sauté for 5 minutes over low heat with the brown sugar and nutmeg. Sauté the couscous over low heat, with another tablespoon of oil and turmeric. Mix with the zucchini sauce and distribute on plates. On top put the nectarine and on it the caramelized onion.

Nutritional information:

Protein: 4 gCarbohydrates: 29 gFat: 8 gCholesterol: 0 mgCalories: 202

JELLY WITH GREEN TEA AND PICLOTS

Ingredients for 4 people):

Preparation (20′):

Make four cups of green tea, and once done add the mint. Once cold, dissolve the sugar and agar in it, and put them back on low heat. If you use agar in filaments, you will have to stir until they are completely dissolved, trying to never boil them. Chop the nectarines coarsely. Fill the flan molds with the tea and distribute the nectarine in them. Let it curdle outside and once cold, put it in the fridge. Bone the picotas, put a tablespoon of lemon juice and another of brown sugar, grind adding water until you get a sauce and sieve. Serve the flans cold…