Everything you need to know about stone fruit

Apricots, peaches, and plums…oh my! Like apples, citrus fruits and berries, these stone fruits (so named because of the stone-like seed inside) make perfect low-calorie snacks or sweet additions to entrées and desserts. Read on to learn more about the health benefits associated with stone fruit.

• Chalk up their low glycemis loads to their high water content and their stash of blood sugar–taming, cholesterol-busting soluble fibre.
• Peaches boast the most fiber of the three.
• Apricots, which are close cousins to peaches, are richest in beta-carotene, which is linked with protection from heart disease and cancer.
• Plums are chock full of several disease-fighting antioxidants, and dried plums outrank more than 20 other popular fruits and vegetables in antioxidant power, which is important for staving off heart disease and preventing damage caused by high blood sugar.
• Stone fruits contain compounds that may help keep your eyes crystal clear and free of cataracts.
• And study after study has pronounced that people who eat more fruits and vegetables are healthier all around, with less diabetes, heart disease, cancer and obesity.
• Stone fruits also offer potassium, a mineral that helps defend against high blood pressure and stroke.
• And we would be remiss not to mention the unique intestinal benefits of dried plums (or prune juice) — consume them, and you will go, end of story.

Fruit you bite into wins hands-down over fruit you spoon from a can.

• A peach contains only 35 calories, whereas 250 millilitres (one cup) of peaches canned in heavy syrup has 190.
• If you buy canned, go for peaches packed in their own juice (110 calories per 250 millilitres/one cup).

 You may as well cross peach and apricot nectars or fruit juice blends off your grocery list.

• They usually contain a lot of added sugar or high-fructose corn syrup and little or no fibre — a devastating combo that could send your blood sugar through the roof.
• If you like nectars, dilute them with an equal amount of carbonated water for a fizzy and still-sweet beverage.

Apricots are delicious raw, but when they're cooked, their beta-carotene and soluble fibre are made more available to the body.

• For a savoury accompaniment to grilled meat or poultry, pit and quarter fresh apricots and gently sauté them in olive oil with a touch of minced garlic.

Note: One peach or plum is a portion of fruit. Because apricots are smaller, consider two of them a serving.

• Top off whole-grain pancakes and waffles with peach slices.
• Give chicken dishes or stews a taste of the Middle East by adding diced dried apricots or plums.
• Poach plums in red wine and sprinkle with grated lemon zest for a healthy dessert.
• Sprinkle cinnamon and nutmeg on sliced peaches and use them to top low-fat ice cream or yogurt.
• Sauté sliced, peeled peaches in a small amount of good-for-you margarine (and some ginger, if you like) and serve alone or as a dessert topper.
• Blend up a peach smoothie with low-fat vanilla yogurt, diced peaches, frozen strawberries and vanilla.
• Add diced peaches to chicken salad for a sweet twist.
• Add chopped dried plums to poultry stuffing.
• Top off oatmeal with sliced peaches, dried plums or diced apricots.
• Add chopped dried apricots to cold cereal.
• Dip dried apricots in dark chocolate for a decadent but still relatively healthy treat (but remember to keep portions small!).
• Add chopped apricots to wild rice before cooking.
• Create your own trail mix with nuts, pieces of bran cereal and chopped dried apricots.
• Make plum sauce by blending juice-packed plums with cinnamon and spices. Pour over grilled chicken breast or pork tenderloin.

Adding stone fruit to your diet has never been easier! Keep these healthy tips in mind and eat more stone fruit to get the most out of it.