It’s true that summer is almost over, but you still have time to take your taste buds on a vacation to a fruity paradise. Enjoy this refreshing and oh-so-colorful summer fruit salad, which features some of summer’s finest fruits: peaches, kiwis, and mixed berries. This isn’t your average fruit salad; rather, it’s a fruit fiesta that will delight your palate and make your body happy with all the different antioxidants, vitamins, and minerals. You know the flavor is there, but let’s talk about the benefits of these wonderful, seasonal fruits.

Berries Galore: Strawberries, blueberries, and raspberries contain lots of antioxidants, including vitamin C, which work to fight free radicals in the body. Berries are low-sugar fruits, so they may help keep your blood sugar in check. Plus, they may improve aspects of brain and heart health.

Kiwi Craze: These little tart, green gems of goodness burst with vitamin C. It may shock you to learn that kiwis contain more vitamin C than oranges, with one kiwi containing about 100% of your recommended daily intake of vitamin C. They also contain other beneficial compounds, including beta-carotene, zeaxanthin, lutein, vitamin K, folate, magnesium, copper, and phosphorus.

Peachy Keen: Get those fresh, seasonal peaches before they’re gone! Peaches are naturally rich in vitamins A and C, both of which encourage healthier skin and immune function. Eat your way to more radiant, beautiful skin while improving digestion with a healthy dose of fiber. Although you can blend them into smoothies or add them to desserts, peaches are best enjoyed fresh!

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Chia pudding is always a hit during your cleansing experience. It’s a highly enjoyable breakfast item that gives you some reprieve from smoothies. Just to be clear, this is not a smoothie-bashing post. We love smoothies and they are an excellent way to consume a lot of nutrients in one fell swoop. Chia pudding is another great way to consume a lot of nutrients in one meal. It’s also an excellent meal option to fill up on the cleanse, especially for breakfast because it contains a lot of fiber, protein, and healthy fats.

Anyone can make chia pudding, but we decided to elevate this recipe with some juicy summer peaches. We went with white peaches, which have a more delicate, floral sweetness than intense yellow peaches. These peaches bruise more easily, so be careful when handling them. Some people appreciate white peaches more than the yellow varieties because they aren’t tart. Instead, they are more aromatic and lightly sweet, which makes them great to include in chia pudding. In fact, the extra kiss of sweetness from the maple syrup helps balance this breakfast dish.

Chia pudding is a great option if you want to meal prep your breakfast. You can make a larger batch, but you may want to freeze the jars if you are making enough for a week. The reason for this is that chia pudding will only last two to three days tops in the fridge. So if you want to have two to three days of the same breakfast, this recipe will can get you there. Good luck and let us know how you like it in the comments.

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Summer wouldn’t be complete without including stone fruit in your recipes. Although this salad calls for peaches, you can substitute them with nectarines, plums, or apricots if you have them on hand. The goal is to make your life easy, but we also want to add a little pizzazz to your regularly old salad. Kale is a great sturdy green that has just the right amount of bitterness for the sweeter peaces and juicy, tart blueberries. That said, this salad does a great job at making kale not taste like kale.

This could potentially be one of your new favorite salads during summer. The season is not over, so you still have time to get your hands on some fresh, seasonal peaches. The salad is very simple and tossed in an easy lemon vinaigrette that pairs beautifully with the kale, blueberries, peaches, and pumpkin seeds. You can enhance your content of protein and healthy fats if you want to add raw pecans (pictured). They are not required, but add an additional textural and slightly salty and nutty component. Again, make it easy on yourself, though. No need to overcomplicate your life!

When it comes to making a kale salad, one tip that we always suggest is to massage the kale. This extra step helps to soften the leaves and make them easier to eat. Alternatively, you can chop the kale finely instead of adding large leaves to your salad. If you have never massaged your kale before, there has never been a better time to start. Lastly, remove those fibrous, thick stems from the kale leaves, as they have a bitter, unpleasant taste.

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If you are ever lucky enough to get your hands on some heirloom tomatoes, use them wisely. Make sure that you enjoy them raw to appreciate their sweetness because they are a notch above your average tomato. Combine that juicy sweetness of heirloom tomatoes with the fresh, sweetly tart nectarines that are readily available during summer and you’ve got summer in a bowl. Although it is a simple combination, it is highly addictive and we think you’ll love it.

Nectarines belong to the stone fruit family, but unlike peaches, nectarines have a smooth skin. They come in yellow or white varieties and vary in shape. For this salad, you want nectarines that are not overripe. The last thing you want are mushy nectarines! They should have a slightly firm texture to contrast the soft and juicy heirloom tomatoes. Nectarines that are slightly firmer also offer a flavor that is slightly more tart, which complements the other herbs in this salad.

Because all of the ingredients in this salad are delicate, make sure that you don’t over-toss the salad. A light toss will do to ensure that all ingredients are coated in the dressing. You can pour the ingredients directly over the salad, instead of whisking separately in a small bowl. The simple dressing is very bright and provides the acidity to balance the sweetness of the nectarines and tomatoes.

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The sun is obviously shining, and the only thing missing is a glass of this refreshing summer smoothie. This creation is a symphony of summer flavors, a frosty dance of bliss, if you will. After sipping on a frosty glass of this potion of pure joy, we’d love to hear what your thoughts are. Drop a comment below or tag us on social media to let us know how you like the recipe. That is how we know to keep posting recipes like this. The feedback helps us help you on your cleansing journey.

If you are familiar with our content, you know how much we love seasonal produce. It just tastes better! Since the summer sun is shining, you know that stone fruits are in season. We are talking about peaches, nectarines, cherries, apricots, plums, and mangos. Yes, a mango is considered a tropical stone fruit and exhibits a juicy, sweet flavor. Each stone fruit variety bursts with its own unique flavor and health benefits. They make for great smoothie, salad, and dessert ingredients, giving your recipes a little extra pizzazz, tartness, and unique sweetness.

Stone fruits offer unique antioxidants, potassium, and vibrant vitamins. This smoothie contains a plum, peach (or nectarine), mango, and apricot, each of which offers a unique nutritional profile. Typically, stone fruits offer high amounts of vitamins A & C, and they also contain fiber, folate, protein, potassium, and some B vitamins, depending on the variety. They are great for the digestive system and can help enhance your hydration efforts, which is crucial during the hotter summer months.

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Classically, most desserts contain a lot of unhealthy sugars, refined carbohydrates, and very little nutrients. This raw vegan peaches and cream recipe satisfies your sweet craving and offers many nutritional benefits.

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About 75% of non-organic produce sold in the United States contains some residues of potentially harmful pesticides. The 2023 list of Dirty Dozen foods have the highest traces of pesticides, when compared to other produce items. Even though blueberries provide anti-inflammatory properties and green beans provide lots of fiber, they still joined the Environmental Working Group’s (EWG’s) Dirty Dozen list.

What Is The Dirty Dozen List?

Given what is known about pesticides, any exposure is problematic. New findings are particularly concerning for young children, as they are vulnerable to the negative effects of pesticide exposure. The Shopper’s Guide represents the EWG’s analysis of the latest fruit and vegetable testing data from the Department of Agriculture (USDA) and Food and Drug Administration (FDA). The data includes 46,569 samples of 46 fruits and vegetables. 

In 2022, strawberries and spinach held the top two spots on the Dirty Dozen list, followed by three greens, including kale, collards, and mustard. Peaches, nectarines, pears, apples, grapes, bell and hot peppers, and cherries were next. Blueberries and green beans rounded out the list in the 11th and 12th spots. Scientists noted a total of 210 pesticides in those 12 foods, with the greens containing the highest number of different pesticides. 

What Tests Determine The Dirty Dozen?

The USDA peels or scrubs and washes produce samples prior to testing, whereas the FDA only removes dirt before taking samples. Even after these steps, the tests revealed traces of 251 different pesticides. Pesticides are not intended for human consumption because they are intended to harm living organisms. They are inherently toxic to humans and can increase the risk of hormone dysfunction, cancer, and may harm the brain and nervous system. 

It is public knowledge that the consumption of fruits and vegetables is vital to a healthy diet and optimal health. If you are concerned about your exposure to pesticides via diet, pay close attention to the Dirty Dozen list that the EWG releases every year. For 2023, the Dirty Dozen list is as follows:

• Strawberries
• Spinach
• Kale, Collard Greens, & Mustard Greens
• Peaches
• Pears
• Nectarines
• Apples
• Grapes
• Bell & Hot Peppers
• Cherries
• Blueberries
• Green Beans

What Is The Clean 15 List?

Just as there is a dirty list, so too is there a clean list. Concerned consumers can choose conventionally grown fruits and vegetables from the EWG’s Clean 15 list. This list details crops that had the lowest traces of pesticides. In fact, about 65% of the foods on the list had no detectable levels of pesticides after testing. 

The reigning champion of the 2023 Clean 15 list was the mighty avocado. Sweet corn took second place, with pineapple, onions, papaya, frozen sweet peas, asparagus, honeydew melon, kiwi, cabbage, mangoes, sweet potatoes, watermelon, and carrots making up the rest of the list. Foods without traces of pesticides are especially important during pregnancy and childhood. Developing children require a combination of nutrients that have not been tainted by pesticides or other contaminants.

The Academy of American Pediatrics noted that exposure to pesticides in early childhood may increase the risk of learning problems, attention, and cancer. Exposure using pregnancy may increase the risk of birth defects or low birth rate. 

Switch To Organic Sources

You don’t want to give up on many fruits and vegetables just because they have higher levels of pesticides. Many of the fruits and vegetables on the Dirty Dozen list exhibit impressive health properties that are essential to a balanced diet. Instead of avoiding them, consider buying organic versions of those produce items. Organic does not insinuate that they have more nutrients; rather, it means that they have little to no pesticide residue. 

Studies have shown that people who switch to an organic diet have reduced levels of pesticides in their urine. If organic is not available or it is too expensive, consider peeling or washing the produce items thoroughly. Don’t use detergents or other advertised fruit and vegetable rinses. Rinsing with water will help reduce pesticide levels. Always rinse before peeling the fruit or vegetable and use a clean vegetable brush to scrub firm produce items like apples or melons. Finally, dry the produce with a clean paper towel to reduce bacteria that may still be present after rinsing.

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“Peaches, Peaches, Peaches, Peaches, Peaches, Peaches….” Super Mario movie, anyone? Anyways, summer is almost over and that means that the freshest peach varieties may not be available for much longer. They are incredibly juicy when ripe and offer an impressive nutritional profile. These classic summer fruits are refreshing to enjoy raw, but another great way to enjoy them is toe grill them. As a quick reminder, you cannot grill if you are cleansing. This is strictly a vegan recipe meant for people who are not cleansing.

Do you need to peel your peaches? You actually want to leave the skin on your peaches because it helps them stay intact on the grill. When it comes time to eat the grilled peaches, you can remove the skin if you want. Because it will be cooked, the peel will be very easy to remove at that point. The peel does have a lot of nutrients, so removing it prior to eating is entirely up to you.

When it comes to grilling peaches, you have to know when they are done. The easiest way to tell is that is when they are visibly soft and start to collapse just a little. They should have sufficient char marks as well, but not so intense to the point where you cannot even detect the fruit. Once they are done, it’s time to serve them. You can serve them with some vegan ice cream or pair them with a savory dinner. Even though peaches have an inherent sweetness, they work well in desserts or dinners. You can even serve these grilled peaches with yogurt!

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When it comes to making green smoothies, it’s very easy to be heavy-handed with the greens. Adding too much kale or spinach can throw off the flavor balance and contribute to a very green-tasting smoothie. The last thing you want is for your smoothie to taste like lawn clippings! This smoothie is anything but a cup full of grass! In fact, it embraces one of summer’s juiciest, tastiest produce items: the mighty peach. Throw in some banana, spinach, and homemade almond milk and you have a tasty green peach smoothie.

Peaches are naturally juicy and sweet, which is why this smoothie doesn’t require any agave or maple syrup. Plus, the banana comes through with just the right amount of sweetness and creaminess to give this smoothie a great consistency. Peaches are great sources of vitamins A & C, fiber, beta-carotene, zeaxanthin, copper, lutein, and other carotenoids. Several studies found that people who consumed higher amounts of carotenoids experienced a lower risk of age-related macular degeneration, an eye disease that impairs vision. Foods that are naturally rich in carotenoids may also reduce the risk of type 2 diabetes, heart disease, and certain cancers.

If you love this smoothie as much as we do, you may want to stock up on ingredients and prep some smoothie bags. That’s a great movie during peach season! Slice up the peaches and bananas and evenly space them out on baking sheets lined with parchment paper. Freeze them overnight before portioning them out into freezer-safe bags. Add the spinach to the bags with the bananas and peaches then then you’re good to go. Add those ingredients and the almond milk to the blender when ready!

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The warm months of summer invite some of the best produce that you rarely get to see: stone fruits. Peaches, nectarines, apricots, plums, and cherries are now in season, offering different juicy and flavorful varieties. Stone fruits are naturally rich in fiber, vitamins, antioxidants, and minerals, so they pack a one-two punch combo of nutrition and delicious flavor. 

What Is Stone Fruit?

A stone fruit, or a drupe, is a type of fruit that contains a large pit (stone) in the center. Belonging to the Prunus genus family, stone fruits typically have thin skin and soft flesh. Unlike other fruits, stone fruits stop ripening after you pick them, which is why their season is very narrow. Because different varieties ripen at different times, you can occasionally find different stone fruits throughout the year. Summer, however, is when you can find the freshest varieties, especially at local farmers markets. Continue reading to learn about five of the most popular stone fruits and their health benefits. 

Plums

Juicy, scrumptious, and packing an impressive amount of flavor for their size, plums are rich in anti-inflammatory properties and phenolic compounds, such as kaempferol and proanthocyanidins. Phenolic compounds help protect your cells against free radical damage, reducing your risk of chronic illnesses. Several studies indicate that prunes (dried plums) may increase bone mineral density, reduce blood pressure, and relieve constipation. Don’t eat too many prunes at once, though. You can enjoy fresh plums on their own, in salads, in oatmeal, in smoothies, or in fruit salads. 

Cherries

Cherries are not always available, so people snatch them up when they hit grocery shelves in the summer. They offer a sweetly tart flavor profile and a wide variety of vitamins, minerals, and plant compounds. Cherries are naturally rich in manganese, vitamins B6 & K, copper, magnesium, and several antioxidants, including procyanidins, flavonols, and anthocyanins. One 28-week study found that people who ate just under two cups of cherries per day significantly reduced markers of inflammation, including C-reactive protein and interleukin 18. Having high levels of these inflammatory markers can increase the risk of neurodegenerative diseases, heart disease, and type 2 diabetes. Other studies note that cherries may help regulate blood sugar, reduce post-exercise muscle soreness, and improve sleep.

Apricots

Depending on the apricot you select, you may experience a tart or incredibly sweet flavor. Ideally, you should have a mixture of tart and sweet in every bite. Apricots offer impressive amounts of several B vitamins, in addition to vitamins E and K. They are also great sources of beta-carotene, a carotenoid that the body converts to vitamin A. That carotenoid is the reason why apricots are their signature vibrant orange color. Several animal studies indicated that the high concentration of beta-carotene protected cells against oxidative damage. A study with 1,300 people with gastroesophageal reflux disease (GERD) found that the group that ate apricots daily experienced improved digestion and fewer GERD symptoms. 

Peaches

Next to watermelon, the peach has to be one of summer’s most signature fruits. They are wonderfully juicy and sweet and exhibit impressive amounts of vitamins A & C, copper, fiber, beta-carotene, lutein, zeaxanthin, and other carotenoids. Studies found that people who consumed diets with more carotenoids had a lower risk of developing age-related macular degeneration, an eye disease that impairs vision. Additional research notes that carotenoid-rich foods like peaches may reduce the risk of type 2 diabetes, certain cancers, and heart disease. Make sure that you consume the peels because they contain 27 times more antioxidants than the internal flesh. 

Lychee

Lychees are not available everywhere, and you may have to visit ethnic grocery stores to find them. Their gel-like white flesh offers a distinct flavor and texture that’s contained inside a protective, inedible skin. Lychee fruit provides phenolic compounds, including caffeic acid, rutin, gallic acid, epicatechin, and chlorogenic acid, all of which exhibit antioxidant activity. A 21-day animal study observed rats with alcoholic liver disease. These rats received a 91-milligram per pound of body weight lychee extract per day. The results indicated a significant reduction in cellular damage, liver inflammation, and free radical production. Enjoy lychee fruits raw, in salads, or in smoothies.

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