There are only a handful of things that capture the essence of summer. A long beach day with the family, a day at the lake, a backyard barbecue, and, of course, biting into a juicy stone fruit. Be it a peach, nectarine, apricot, plum, pluot, or a cup of cherries, a stone fruit is nearly unmatched for summer fruits. Well, watermelon may top the list for some, but not for us!

A stone fruit, or a drupe, is a type of fruit that contains a large stone (pit) in the center. They belong to the Prunus genus family and usually have a thin skin with soft and juicy flesh. Unlike other fruits, stone fruits stop reopening right after being picked. That means that the stone fruit season is limited, but because of different ripening times, you can find stone fruit varieties throughout the year. Stone fruits provide a long list of vitamins, minerals, and antioxidants, and you can continue reading to learn more about them. 

Peaches

A true classic, the peach has been cultivated all over the world, dating all the way back to 6,000 BC. They exhibit a scrumptiously sweet flavor, are low in calories, and have a host of health benefits. Peaches are rich in carotenoids, which are plant pigments that give peaches their signature yellow color. Carotenoids exhibit anti-inflammatory effects and may help protect against certain eye diseases and cancers. Some research shows that people who eat carotenoid-rich diets have a lower risk of developing age-related macular degeneration. 

Apricots

These small, orange stone fruits are naturally rich in vitamins A, C, E, K, and several B vitamins. Fresh apricots are especially rich in beta-carotene, which is a carotenoid that the body converts into vitamin A. Apricots are particularly rich in this plant pigment, in addition to other plant compounds that help protect against oxidative stress. One study with 1,300 people suffering from gastrointestinal reflux disease (GERD) found that people who ate apricots daily experienced significantly fewer GERD symptoms compared to those who didn’t. Apricots may also improve digestion by accelerating the rate at which food moves through the digestive tract.

Lychee

The lychee fruit offers a distinct flavor and texture. The sweet and refreshing white flesh is protected by a sturdy, inedible pink skin. One cup of lychees fulfills 226% of the recommended daily intake (RDI) of vitamin C and 7% of the RDI of folate. Lychees are also rich in phosphorus, copper, potassium, and good amounts of riboflavin (vitamin B2). They also provide phenolic compounds, including epicatechin, rutin, caffeic acid, chlorogenic acid, and gallic acid, all of which exhibit powerful antioxidant effects. 

Plums

Plums, despite their size, pack an impressive nutritional punch. They are naturally rich in vitamins A, C, and K, and offer an assortment of phenolic compounds, including kaempferol and proanthocyanidins. Phenolic compounds work to protect your cells from damaging free radicals, which may help reduce your risk of neurodegenerative illnesses and heart disease. Prunes, which are dried plums, may help increase bone mineral density and relieve constipation. Think of prunes like concentrated doses of the nutrients you find in plums. 

Mangos

Didn’t think you’d see mangos on this list, did you? Most people don’t realize that mangos belong to the stone fruit family. They are naturally rich in several B vitamins, vitamin K, vitamin E, vitamin C, magnesium, copper, and potassium. Like other stone fruits, mangos offer a diverse mix of antioxidant compounds, including anthocyanins and carotenoids. Mangos are high-fiber fruits, so it helps promote healthy digestion. One study involved people with chronic constipation. Researchers observed that eating two cups of mango daily significantly improved stool consistency and frequency. 

Cherries

Last, but not certainly not least, we have cherries, which have a sweet and slightly tart flavor. Cherries are great sources of manganese, magnesium, copper, vitamins B6, C, and K, potassium, and lots of antioxidants, including procyanidins, anthocyanins, and flavonols. These antioxidants work to reduce inflammatory processes, potentially reducing your risk of some chronic diseases. A small one-month study found that people who consumed a little less than two cups of cherries per day significantly reduced inflammatory markers, including C-reactive protein (CRP) and interleukin 18 (IL-18). Other studies indicate that cherries may help improve sleep, reduce post-exercise muscle soreness, and regulate blood sugar and cholesterol levels.

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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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Summertime, and the eating’s easy. Summer barbecues, outdoor picnics, and beach days are all fun-in-the-sun events that involve food. The food options are not usually the healthiest options, though. With all of the beautiful, nutritious fruits and vegetables available during the summer months, though, you should focus your efforts on consuming as many of them as possible. Leave the hotdogs in the store and grab some seasonal produce!

Some of the fruits and vegetables that ripen during summer can be quite excellent for your heart. The reason for this is because they contain an assortment of antioxidant compounds. 

What Are Antioxidants?

If you are familiar with Dherbs, you know how much we love to discuss antioxidants. If you want to keep your body as healthy as possible, learn to love antioxidants. According to studies, antioxidants protect the cells in your body from damaging free radicals, or oxidants. These molecules are a byproduct of using oxygen and they can be introduced to the body via radiation, tobacco smoke, or environmental pollution. 

Antioxidants work by binding to these free radical molecules, preventing them from damaging other cells in the body. Some examples of antioxidants include:

• Vitamin A
• Vitamin C
• Vitamin E
• Lycopene
• Beta-carotene
• Selenium

The best seasonal produce you can get will be from the farmer’s market, but many local grocery stores offer local and organic produce items. There are plenty of options to choose from this summer, but the following options can help benefit your heart. 

Peaches

A summer classic, peaches come in both yellow and white varieties. The subtle orange hue of the flesh exists because of the antioxidant it contains. That antioxidant is beta-carotene, which the body converts to vitamin A as it breaks the food down. Beta-carotene may help reduce the risk of heart disease and stroke, but studies confirm that it will not help prevent coronary heart disease. 

Cherries

Sticking to the stone fruit family, we have cherries, which only have a limited window of availability of freshness. Both sweet and sour cherries can help decrease inflammation and boost heart health. Some studies suggest that sour cherry juice can drastically help your efforts to reduce the damaging effects, or potential damage, of oxidants. 

Tomatoes

These fruits (technically not vegetables) are high in lycopene, a natural compound that gives them their signature vibrant red color. Because of that, the skin is where most of the antioxidants are. One study found that a higher presence of lycopene in the body was associated with a lower risk of hypertension. Additionally, a separate study found that lycopene may exhibit anti-hypertensive effects in rats without causing hypotension. 

Strawberries

Before we get into the health benefits of strawberries, it is important to note that they usually are high on the Dirty Dozen list. For this reason, health experts encourage you to buy organic strawberries. Strawberries are the quintessential summer berry and contain a lot of vitamin C. As they ripen, they become more red, which means more antioxidants for you! Strawberries may help lower triglycerides and LDL cholesterol in the blood. Berry consumption has also been linked to better gut, immune, and cardiovascular function. 

Blueberries

Blueberries are an easy berry to say yes to if you want to improve heart health and enjoy brain-boosting benefits. The American Heart Association (AHA) encourages people to consume blueberries because they provide lots of fiber, which works to encourage optimal gut and heart health. Blueberries also contain anthocyanins, the antioxidant compounds that give blueberries their blue hue. 

Broccoli

Eating more broccoli is a great way to incorporate more greens into your diet, but it may also encourage healthier heart function. Many studies confirm that broccoli can help lower blood sugar, promote healthy digestion, and boost immune function. Researchers note that broccoli exhibits antioxidant and anti-inflammatory properties that may help support healthy blood pressure levels and lower LDL cholesterol. Broccoli is also rich in fiber, which can reduce your risk of coronary artery disease and cardiovascular disease.

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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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Summer is stone fruit season, which means that peaches, nectarines, apricots, plums, and cherries are available in grocery stores. Sure, you may be able to find peaches and nectarines in some stores throughout the year, but summer is when you get to enjoy the freshest varieties. For this fruit salad, you’ll toss together five different stone fruit varieties, some freshly chopped mint, and a simple vanilla, maple dressing for a slightly sweet bite.

One your next trip to the market, be on the lookout for in-season stone fruits, which should take center stage. These stone fruits are the most ripe and offer the best texture and sweetness. The combination of textures and flavors is really what this stone fruit salad aims to showcase. Peaches and nectarines come in yellow and white options, but you can choose the ones you prefer. If you want a more colorful stone fruit salad, consider using white nectarines and yellow peaches, or vice versa. The plums offer a deep red-purplish hue and slightly tart flavor profile. If they are softer, then they’ll be on the sweeter side.

Apricots add a wonderful orange color to the fruit salad, and the dark red cherries make it pop! If you prefer Rainier cherries, which have a whiter color, then you can use those if they are available to you. Now, if you just want to cut up the fruit and toss them together, that is a perfectly acceptable way to assemble a fruit salad. This fruit salad does come with a mint and maple dressing, which sets off the natural sweetness of the stone fruit. Choose your own culinary destiny! Both paths lead to deliciousness!

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Summer brings excessive heat and pesky mosquitos, but it also features an array of stone fruit varieties. Nectarines, plums, peaches, apricots, and cherries are readily available in grocery stores and farmer’s markets all summer. Not to mention, they are the freshest between late May and late September. Get your hands on them before the summer is over. While you’re at it, make this sorbet!

This sorbet calls for three juicy stone fruit varieties: plums, peaches, and nectarines. Some people like to peel these fruits, but you don’t have to for this recipe since everything will be blended. Now, the nectarines and plums offer a wonderfully tart flavor that balances their sweet nature. The teaspoon of lemon juice is just enough to enhance that tartness. You won’t pucker after every spoonful because the agave helps to mellow the subtle sour.

You can make this ice cream two different ways, but it may be easier to use an ice cream maker. Let it churn until you get a lovely sorbet. If you don’t have an ice cream maker, you can pour the blended stone fruit mixture into a freezer-safe container. Place it in the freezer and stir it around every 45 minutes. The second method takes much longer, but it yields the same flavor no matter how you make it.

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Detox smoothies have risen to popularity within recent years. Some people drink them to help reset the gut, while others want to encourage their bodies to eliminate the unhealthy food they ate. And then there are those who just enjoy a healthy smoothie. There’s nothing wrong with whichever camp you belong to. Our goal is to simply provide you with different recipes that keep your diets interesting. Whether you are cleansing and want to promote waste elimination or you simply want to eat a healthy diet, we hope this smoothie finds its way into your life.

A smoothie a day is not a cliché, or at least that’s what they say. Anyway, there’s no time to delay! This smoothie bursts with a tropical, zesty flavor that refreshes the palate on a warm day. The best part is that the ingredients are bursting with incredible nutrients. Peaches help to flush toxins from the body because they are rich in potassium and fiber. These nutrients work to clean toxins from the kidneys and digestive tract. Additionally, peaches have a high concentration of antioxidants. In fact, studies found that these antioxidants may inhibit cancer cell growth, especially in breast, colon, oral, and lung cancers.

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Food can be the savior you need at the end of a long day of work. That doesn’t mean you have to eat your feelings; rather, it means that a tasty meal can lift your spirits. And a refreshing dessert on a hot summer day is the perfect way to wind down.

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. Many people refer to peaches as “the fruit of calmness” because they help to naturally lower stress levels. Reports say that eating a peach a couple hours before bedtime can promote more restful sleep. Plus, peaches offer a seductive sweetness with just the right amount of tartness. While they are available throughout the year, the best varieties are available during summer.

While you will not be opening a can of whipped cream, but cashew cream that pairs with the peaches may be better. Not only is it silky smooth, but it is a much healthier whipped cream alternative. Just don’t eat the entire batch by yourself because you’ll rack up the calories quickly.

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Summer is nearly here, which means that the freshest stone fruit varieties and berries are about to be on grocery store shelves. When people think of summer, though, the first foods that come to mind are often unhealthy. For some reason, people associate summer with hotdogs, burgers, chips, alcohol, and other high calorie foods. What about all of the scrumptious, juicy fruits that arrive during summer? From peaches and nectarines to berries and cherries, summer offers an amazing selection of fruits, most of which are in this fruit salad.

A fruit salad is the best way to combine your favorite fruits. It’s a refreshing dish that works great as a light breakfast, or as a healthy picnic snack. Eating fresh fruit is also an excellent way to stay hydrated, and to nourish the body with powerful antioxidants. This fruit salad showcases the inherent flavors of the fruit, and they are enhanced by the mint and fresh lime juice. If you are against squeezing fresh lime juice on your fruit, you don’t have to include it. The bright citrus juice adds a beautiful zesty flavor that you just can’t beat!

Note: This recipe can serve 10-12 people, but you can decrease the quantity of the ingredients if you don’t want to make a large batch.

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There’s nothing like grilling in warm weather. Rather than grilling vegetables, though, you will grill peaches for this salad. The grilled peaches offer a charred sweetness and the honey vinaigrette balances the tart orange and bitter kale and spinach. It’s truly a tasty salad.

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