The delicate but firm the nectarine (Prunus persica var. nucipersica) is nothing 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 resurfaced… in California. Today The United States is the world’s largest producer of a fruit that is consumed on all five continents.

Its properties and benefits are similar to those of peaches, although it has small variations in its composition.

Properties of nectarine

The carbohydrates in a fresh nectarine provide around 50-55 calories per 100 g (there are not too many, being 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.

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

In terms of minerals, nectarine stands out in potassium: 270 mg/100 g, which promotes the elimination of fluids and participates in the contraction of the heart muscle.

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

Differences between nectarine and peach

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

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 first normally grows on nectarines but may occasionally appear on peach treesdue to cross pollination.

It is impossible to know whether the seeds of a nectarine will grow into a nectarine or a peach tree. Both trees look almost the same. 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 curious pink or white tonesa peculiar aroma and a sweet flavor with more pronounced spicy notes than the peach.

At a nutritional level, you can do these 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 mg10 mg

Health benefits

This nectarine composition It gives you benefits such as:

• Helps the kidneys to filter and eliminate liquids, which makes it recommended in cases of hypertension, obesity and ease of forming kidney stones.
• It turns out 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. The combination of vitamin C, beta carotene and flavonoids Helps defenses perform their function. In particular, protection against cancer, cardiovascular diseases and degenerative diseases in general can be expected.
• Stimulates appetitethanks to its fruit acids.
• It turns out slightly aphrodisiacsomething that could be due to its zinc content.

Use of nectarine in cooking

In the world there are some 150 varieties of nectarines. They all offer smooth, fine and shiny skin.

Those with yellow flesh tend to be more juicy, tender, fibrous and sweet.so 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 spiced chutneys.

The white meat ones are boned more cleanly, and are crunchier, less fibrous and somewhat more acidic.so they give excellent results in salads, or cooked briefly in a stir-fry, sautéed or lightly roasted.

The reddest are not always the most ripe. Those that give off an intense pleasant smell and whose pulp yields slightly to pressure are at their peak. 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 store it for more than 4 or 5 days from purchase.. If they are left out of the refrigerator, in addition to ripening faster, they suffer from high dehydration and become pasty and floury. This also applies to organically grown crops, although it is less pronounced, since it is assumed that less time passes from harvest to consumption.

Handling nectarines must be careful. Hits cause changes in the texture, leaving them soft and unpleasant, and causing them to pass.

How to choose the best nectarines

You should avoid buying nectarines at the beginning and end of the campaigndo not be guided only by the external appearance, know that the size increases the price considerably, without any impact on the quality, that palpating them is not an indication of better ripeness either, since it could also be an old, dehydrated or poorly refrigerated fruit, and that The aroma or lack thereof is not an indication of a better flavor either.

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

What does nectarine combine with?

Nectarine combines well with salty 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 goes well with vegetables in general: wild beans, artichokes, peas or broad beans, especially in simple preparations such as stir-fries.

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

Mushrooms are also good companions of fruits, and especially the tastiest ones like nectarine. 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 seaweed 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 samestrong cured cheeses, than 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 fruits They are related because of their similarity with peaches, apricots, plums or oranges and create a rich contrast with strawberries, cherry blossoms, raspberries, kiwis, figs or bananas.

Tricks and tips for cooking with nectarines

If we want enhance its frugal, fresh and acidcan season or sauté it with fresh herbs, lemon or orange juice.

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

White-fleshed nectarinesfirm and crisp, allow us cut them into thin slices to make carpaccio, flat or timbale formed with a ring-shaped mold, with surprising results.

If it is difficult to get such thin sheets, can be tried with a potato peeler and very firm fruits, although somewhat acidic.

Delicious recipes with nectarines

NECTARINES WITH WHEAT AND CHEESE

Ingredients (for 4 people):

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

Preparation (20′ + 5′ steam cooking):

1. Split the stems of the wildflowers, 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.
2. Cut the nectarines into two halves, remove the stone and break 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 finely. Mix the soy sauce, lemon juice, honey and the two oils, and then add this chopped ginger.
3. 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 begin to melt. Place a slice on each plate and around it three pieces of nectarine, the sheets and slices of asparagus and the chives. Top each cheese with asparagus tips and season.

Nutritional information:

• Protein: 9 g
• Carbohydrates: 70 g
• Fat: 26 g
• Cholesterol: 45 mg
• Calories: 374

COUSCOUS WITH NECTARINES AND PEPPERMINT

Ingredients (for 4 people):

Preparation (40′ + 40′ cooking time):

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

Nutritional information:

• Proteins: 4 g
• Carbohydrates: 29 g
• Fat: 8 g
• Cholesterol: 0 mg
• Calories: 202

JELLY WITH GREEN TEA AND PICOTAS

Ingredients (for 4 people):

Preparation (20′):

1. 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 the lowest heat. If you use agar in filaments you will have to stir until they completely dissolve, trying to never let it boil.
2. Coarsely chop the nectarines. Fill the flan molds with the tea and distribute the nectarine in them. Let it set outside and once cold, put it in the refrigerator.
3. Bone the pillory, add a tablespoon of lemon juice and another of brown sugar, blend adding water until you get a sauce and sift.
4. Serve the flans…