Fresh Nectarine
Prunus persica var. nucipersicaClinical Encyclopedia
Nectarines are a smooth-skinned variety of peaches, rich in vitamins and antioxidants, making them a delicious and nutritious addition to any diet.
Macronutrient Ratio
Caloric distribution of primary energy metrics per 100g
Micronutrient DV% Score
Top vitamins and minerals ranked by percentage of Daily Recommended Value
Health Benefits
Possible Risks & Side Effects
How to Prepare & Consume
Best enjoyed fresh, nectarines can also be grilled or added to salads for a sweet touch.
Smart Selection & Storage
Choose nectarines that are firm yet slightly soft to the touch, with a vibrant color and a sweet aroma.
Store unripe nectarines at room temperature; once ripe, refrigerate to maintain freshness.
Myths vs Realities
MythNectarines are just peaches without fuzz.+
MythEating nectarines will cause weight gain.+
MythNectarines are not as nutritious as peaches.+
Healthy Recipes
Nectarine and Quinoa Salad
A refreshing salad combining the sweetness of fresh nectarines with protein-packed quinoa, perfect for a light lunch or dinner.
- 1 cup cooked quinoa
- 2 ripe nectarines, diced
- 1/2 cup cucumber, diced
- 1/4 cup red onion, finely chopped
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- Salt and pepper to taste
- 1. In a large bowl, combine cooked quinoa, diced nectarines, cucumber, red onion, and feta cheese.
- 2. In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
- 3. Pour the dressing over the salad, toss gently, and serve chilled.
Grilled Nectarine and Chicken Skewers
Juicy nectarines paired with marinated chicken make for a delicious and healthy summer barbecue option.
- 2 ripe nectarines, pitted and cut into wedges
- 1 pound chicken breast, cut into cubes
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Skewers
- 1. In a bowl, mix olive oil, balsamic vinegar, garlic powder, salt, and pepper to create a marinade.
- 2. Add chicken cubes to the marinade and let sit for at least 30 minutes.
- 3. Thread chicken and nectarine wedges onto skewers, grill for 10-15 minutes, turning occasionally, until chicken is cooked through.
Nectarine Chia Seed Pudding
A nutritious and creamy chia seed pudding topped with fresh nectarines, perfect for breakfast or a healthy dessert.
- 1/4 cup chia seeds
- 1 cup almond milk
- 1 tablespoon honey or maple syrup
- 1 ripe nectarine, diced
- 1/2 teaspoon vanilla extract
- 1. In a bowl, whisk together chia seeds, almond milk, honey, and vanilla extract.
- 2. Refrigerate for at least 4 hours or overnight until thickened.
- 3. Serve topped with diced nectarines.
Nectarine Smoothie Bowl
A vibrant smoothie bowl featuring fresh nectarines, perfect for a nutritious breakfast or snack.
- 1 ripe nectarine, pitted and chopped
- 1 banana, frozen
- 1/2 cup spinach
- 1/2 cup almond milk
- Toppings: sliced nectarines, granola, and seeds
- 1. Blend chopped nectarine, frozen banana, spinach, and almond milk until smooth.
- 2. Pour into a bowl and top with sliced nectarines, granola, and seeds.
- 3. Enjoy immediately for a refreshing meal.
Nectarine and Spinach Salad with Almonds
A light and nutritious salad featuring fresh nectarines, spinach, and crunchy almonds, drizzled with a tangy dressing.
- 4 cups fresh spinach
- 2 ripe nectarines, sliced
- 1/4 cup sliced almonds
- 2 tablespoons olive oil
- 1 tablespoon apple cider vinegar
- Salt and pepper to taste
- 1. In a large bowl, combine spinach, sliced nectarines, and sliced almonds.
- 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper.
- 3. Drizzle dressing over the salad, toss gently, and serve.
Nectarine Salsa
A zesty and fresh salsa made with nectarines, perfect as a topping for grilled fish or chicken.
- 2 ripe nectarines, diced
- 1/2 red onion, finely chopped
- 1 jalapeño, minced
- 1/4 cup cilantro, chopped
- Juice of 1 lime
- Salt to taste
- 1. In a bowl, combine diced nectarines, red onion, jalapeño, and cilantro.
- 2. Add lime juice and salt, mixing well.
- 3. Let sit for 15 minutes to allow flavors to meld before serving.
Nectarine Oatmeal Bake
A wholesome baked oatmeal dish featuring fresh nectarines, perfect for meal prep and a healthy breakfast option.
- 2 cups rolled oats
- 2 ripe nectarines, diced
- 1/2 cup almond milk
- 1/4 cup honey or maple syrup
- 2 eggs
- 1 teaspoon baking powder
- 1 teaspoon cinnamon
- 1. Preheat oven to 350°F (175°C) and grease a baking dish.
- 2. In a bowl, mix oats, diced nectarines, almond milk, honey, eggs, baking powder, and cinnamon.
- 3. Pour mixture into the baking dish and bake for 30-35 minutes until set. Let cool before slicing.
Nectarine and Avocado Toast
A delicious and nutritious twist on avocado toast topped with fresh nectarines for a sweet and savory flavor.
- 2 slices whole grain bread
- 1 ripe avocado
- 1 ripe nectarine, sliced
- Salt and pepper to taste
- Optional: red pepper flakes
- 1. Toast the whole grain bread until golden brown.
- 2. Mash avocado in a bowl and season with salt and pepper.
- 3. Spread mashed avocado on toast and top with sliced nectarines and red pepper flakes if desired.
Nectarine Yogurt Parfait
A simple and healthy parfait layered with yogurt, fresh nectarines, and granola, ideal for breakfast or a snack.
- 1 cup Greek yogurt
- 1 ripe nectarine, diced
- 1/2 cup granola
- 1 tablespoon honey
- Optional: nuts or seeds for topping
- 1. In a glass or bowl, layer Greek yogurt, diced nectarines, and granola.
- 2. Drizzle honey on top and add nuts or seeds if desired.
- 3. Serve immediately for a nutritious treat.
Nectarine Coconut Energy Bites
No-bake energy bites made with fresh nectarines, oats, and coconut, perfect for a quick snack on the go.
- 1 cup rolled oats
- 1 ripe nectarine, pureed
- 1/2 cup almond butter
- 1/4 cup shredded coconut
- 1 tablespoon honey
- 1/4 teaspoon vanilla extract
- 1. In a bowl, mix together rolled oats, pureed nectarine, almond butter, shredded coconut, honey, and vanilla extract.
- 2. Form mixture into small balls and place on a baking sheet.
- 3. Refrigerate for at least 30 minutes before enjoying.
Frequently Asked Questions (FAQ)
Are nectarines good for weight loss?
Yes, nectarines are low in calories and high in fiber, making them a great snack for weight loss.
Can I eat nectarines if I have a peach allergy?
No, if you have a peach allergy, you should avoid nectarines as they are closely related.
How do I select ripe nectarines?
Choose nectarines that are slightly soft to the touch and have a fragrant aroma.
What is the best way to store nectarines?
Store nectarines at room temperature until ripe, then refrigerate to prolong freshness.
Can nectarines be frozen?
Yes, nectarines can be frozen; slice and freeze them in an airtight container.
Are nectarines high in sugar?
Nectarines contain natural sugars, but they are low on the glycemic index, making them a healthy choice.
What nutrients are in nectarines?
Nectarines are rich in Vitamin C, potassium, and dietary fiber.
Can I eat the skin of a nectarine?
Yes, the skin is nutritious and contains beneficial antioxidants.