Cancer Fighting Kitchen: Stone Fruits: Peaches, Plums, Apricots and Nectarines and a Recipe for Upside-Down Stone Fruit Muffins

Stone Fruits
Like apples, citrus fruits and berries, stone fruits are the next healthiest fruit for snacking and adding to recipes. Apricots, which are close cousins to peaches, are the richest in beta-carotene, linked with protection from heart disease and cancer. Plums have several antioxidants, and all of the stone fruits have compounds that help keep eyes free of cataracts and have cholesterol busting soluble fiber and do not send your blood sugar racing too high. A serving size is one peach, plum or nectarine or two apricots. They are easy to add to oatmeal, smoothies, top pancakes or waffles, cold cereal or dried to trail mix or rice. Or, here is a recipe for muffins featuring stone fruits.

Upside-Down Stone Fruit Muffins

2 Tab. packed brown sugar
1/4 cup walnuts
12 oz. nectarines (3 med.), plums or apricots pitted and cut into 1/4 inch wedges 

Coat muffin cups with cooking spray. Sprinkle about 1/2 tea. brown sugar into each muffin cup and put into an even layer. Sprinkle about 1 tea. walnuts into each cup. Arrange 3-4 nectarine slices, slightly overlapping, over walnuts and brown sugar. Cover and set aside. Coarsely chop the remaining nectarines slices and set aside. You should have about 3/4 left.

1 cup whole wheat flour
1 cup all purpose flour
1 1/2  tea. baking powder
1/2 tea. baking soda
1/4 tea. salt
1 1/2 tea. cinnamon
1/2 tea. nutmeg
2 large eggs
1/2 cup packed brown sugar
1 cup buttermilk
3 Tab. canola oil
1 tea. vanilla

Preheat oven to 400 deg. F.  In a medium bowl, whisk together the flours, baking powder and soda, salt and spices. 

In another bowl, whisk together eggs and brown sugar until smooth. Whisk in the buttermilk, oil and vanilla. Add to the flour mixture and mix just until the dry ingredients are moistened, then fold in the reserved nectarines. Spoon batter into muffin cups. Bake 18-22 minutes, until the muffins are lightly browned and the tops spring back when touched. Immediately loosen the edges and carefully turn the muffins out. Replace any stray nectarine slices and spoon any walnut pieces remaining in the muffin cups. Let cool.
One serving is 1 muffin.

202 calories, 5g protein, 32g carbohydrates, 2g fiber, 6g fat


  1. I think fruits are by far my favorite food. I think you are on a great road to health.
    Blessings, Dawn


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