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Nectarine Puree
Fruits
Nutri-ScoreA

Nectarine Puree

Prunus persica var. nucipersica

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Nectarine Puree provides 50 kcal, 1g of protein, 12g of carbohydrates, and 1.5g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Nectarine puree is a smooth, creamy blend of ripe nectarines, rich in vitamins and antioxidants, making it a delicious and nutritious addition to various dishes.

Also known as:
Nectarine MashNectarine Sauce
Scientific NamePrunus persica var. nucipersica
Region of OriginChina
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories50 kcal
Water
88%
Fiber1.5g
Total13.2g
Protein
1g(8%)
Fats
0.2g(2%)
Carbohydrates
12g(91%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin C5 mg (6%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Potassium150 mg (4%)
Minerals with less than 2% DVNone registered

Health Benefits

✓Rich in Vitamin C, which supports immune function and skin health.
✓Contains antioxidants that help combat oxidative stress and inflammation.
✓Low in calories, making it a great option for weight management.
✓High water content aids in hydration and digestive health.

Possible Risks & Side Effects

!May cause allergic reactions in individuals sensitive to stone fruits.
!Excessive consumption may lead to digestive discomfort due to fiber content.

How to Prepare & Consume

Best enjoyed fresh or as a puree in smoothies, desserts, or as a topping for yogurt. Can be cooked lightly to enhance sweetness.

Smart Selection & Storage

How to Select

Choose nectarines that are slightly soft to the touch and have a fragrant aroma. Avoid those with blemishes or overly hard skin.

How to Store

Store ripe nectarines in the refrigerator to prolong freshness. If they are not yet ripe, keep them at room temperature until they soften.

Myths vs Realities

MythNectarines are just peaches without fuzz.
RealityWhile nectarines and peaches are closely related, they are distinct varieties with different skin textures and flavors.
MythNectarine puree is high in calories.
RealityNectarine puree is low in calories, making it a healthy addition to your diet.
MythAll fruits are equally healthy.
RealityDifferent fruits provide varying nutrients; nectarines are particularly high in Vitamin C and antioxidants.

Healthy Recipes

Nectarine Puree Overnight Oats

Start your day with a nutritious bowl of overnight oats infused with sweet nectarine puree, providing a perfect balance of fiber and flavor.

Ingredients
  • 1 cup rolled oats
  • 1/2 cup almond milk
  • 1/2 cup nectarine puree
  • 1 tablespoon chia seeds
  • 1 teaspoon honey
  • 1/4 teaspoon cinnamon
  • Fresh nectarines for topping
Instructions
  1. 1. In a bowl, combine rolled oats, almond milk, nectarine puree, chia seeds, honey, and cinnamon.
  2. 2. Mix well and refrigerate overnight.
  3. 3. In the morning, stir and top with fresh nectarine slices before serving.

Nectarine Puree Smoothie Bowl

A refreshing smoothie bowl made with creamy nectarine puree, perfect for a post-workout treat packed with vitamins and antioxidants.

Ingredients
  • 1 cup nectarine puree
  • 1 banana
  • 1/2 cup spinach
  • 1/2 cup coconut water
  • Toppings: granola, chia seeds, sliced almonds, and fresh fruit
Instructions
  1. 1. Blend the nectarine puree, banana, spinach, and coconut water until smooth.
  2. 2. Pour the smoothie into a bowl and add your favorite toppings.
  3. 3. Serve immediately for a refreshing breakfast or snack.

Nectarine Puree Chia Pudding

This delightful chia pudding is infused with nectarine puree, offering a healthy dessert or snack option rich in omega-3 fatty acids.

Ingredients
  • 1/4 cup chia seeds
  • 1 cup almond milk
  • 1/2 cup nectarine puree
  • 1 tablespoon maple syrup
  • Fresh mint for garnish
Instructions
  1. 1. In a bowl, mix chia seeds, almond milk, nectarine puree, and maple syrup.
  2. 2. Stir well and let it sit for 10 minutes, then stir again to prevent clumping.
  3. 3. Refrigerate for at least 2 hours or overnight. Serve chilled, garnished with fresh mint.

Nectarine Puree Quinoa Salad

A vibrant quinoa salad featuring nectarine puree as a dressing, combined with fresh vegetables for a nutritious and filling meal.

Ingredients
  • 1 cup cooked quinoa
  • 1/2 cup nectarine puree
  • 1 cup diced cucumber
  • 1 cup cherry tomatoes, halved
  • 1/4 cup red onion, diced
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. In a large bowl, combine cooked quinoa, cucumber, cherry tomatoes, and red onion.
  2. 2. In a separate bowl, mix nectarine puree, lime juice, salt, and pepper to create the dressing.
  3. 3. Pour the dressing over the salad, toss gently, and serve chilled.

Nectarine Puree Yogurt Parfait

Layered yogurt parfait with creamy nectarines puree, granola, and fresh fruits for a delicious and healthy breakfast or snack.

Ingredients
  • 1 cup Greek yogurt
  • 1/2 cup nectarine puree
  • 1/2 cup granola
  • 1/2 cup mixed berries
  • 1 tablespoon honey
Instructions
  1. 1. In a glass, layer Greek yogurt, nectarine puree, granola, and mixed berries.
  2. 2. Repeat the layers until the glass is full.
  3. 3. Drizzle honey on top and serve immediately.

Nectarine Puree Energy Bites

These no-bake energy bites are packed with nutrients and flavor, making them a perfect on-the-go snack for fitness enthusiasts.

Ingredients
  • 1 cup oats
  • 1/2 cup almond butter
  • 1/2 cup nectarine puree
  • 1/4 cup honey
  • 1/4 cup chopped nuts
  • 1/4 cup dark chocolate chips
Instructions
  1. 1. In a bowl, mix oats, almond butter, nectarine puree, honey, chopped nuts, and chocolate chips until well combined.
  2. 2. Roll the mixture into small balls and place them on a baking sheet.
  3. 3. Refrigerate for at least 30 minutes before enjoying.

Nectarine Puree Glazed Chicken

Juicy chicken thighs glazed with a sweet and tangy nectarine puree, perfect for a healthy dinner option that is both flavorful and satisfying.

Ingredients
  • 4 chicken thighs
  • 1/2 cup nectarine puree
  • 2 tablespoons soy sauce
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Fresh herbs for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix nectarine puree, soy sauce, olive oil, salt, and pepper.
  3. 3. Place chicken thighs in a baking dish, pour the glaze over them, and bake for 30-35 minutes until cooked through. Garnish with fresh herbs before serving.

Nectarine Puree Pancakes

Fluffy pancakes infused with sweet nectarine puree, making for a delightful and healthy breakfast option that everyone will love.

Ingredients
  • 1 cup whole wheat flour
  • 1 tablespoon baking powder
  • 1/2 cup nectarine puree
  • 1 cup almond milk
  • 1 tablespoon maple syrup
  • 1 teaspoon vanilla extract
Instructions
  1. 1. In a bowl, mix whole wheat flour and baking powder.
  2. 2. In another bowl, combine nectarine puree, almond milk, maple syrup, and vanilla extract.
  3. 3. Pour the wet ingredients into the dry ingredients and mix until just combined. Cook on a hot griddle until bubbles form, then flip and cook until golden brown.

Nectarine Puree Sorbet

A refreshing and healthy sorbet made with pureed nectarines, perfect for a light dessert on a hot day.

Ingredients
  • 2 cups nectarine puree
  • 1/2 cup coconut water
  • 2 tablespoons honey or agave syrup
  • Juice of 1 lime
Instructions
  1. 1. In a blender, combine nectarine puree, coconut water, honey, and lime juice.
  2. 2. Blend until smooth and pour the mixture into a shallow dish.
  3. 3. Freeze for about 4 hours, stirring every 30 minutes until it reaches a sorbet consistency.

Nectarine Puree Muffins

Deliciously moist muffins made with nectarine puree, perfect for breakfast or a healthy snack on the go.

Ingredients
  • 1 1/2 cups whole wheat flour
  • 1/2 cup nectarine puree
  • 1/2 cup Greek yogurt
  • 1/4 cup honey
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 teaspoon salt
  • 1/2 teaspoon cinnamon
Instructions
  1. 1. Preheat the oven to 350°F (175°C) and line a muffin tin with liners.
  2. 2. In a bowl, mix flour, baking soda, baking powder, salt, and cinnamon.
  3. 3. In another bowl, combine nectarine puree, Greek yogurt, and honey. Mix well and fold in the dry ingredients until just combined. Pour into muffin tins and bake for 20-25 minutes.

Frequently Asked Questions (FAQ)

What are the health benefits of nectarine puree?

Nectarine puree is rich in vitamins, particularly Vitamin C, and antioxidants, which can boost immune health and reduce inflammation.

How can I use nectarine puree in recipes?

You can use nectarine puree in smoothies, desserts, sauces, or as a topping for pancakes and yogurt.

Is nectarine puree suitable for babies?

Yes, nectarine puree is a great first food for babies, as it is smooth and easy to digest.

How do I store homemade nectarine puree?

Store homemade nectarine puree in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

Can I use frozen nectarines to make puree?

Yes, frozen nectarines can be used to make puree; just thaw them before blending.

Does nectarine puree contain added sugars?

Homemade nectarine puree typically does not contain added sugars, but check store-bought versions for ingredients.

What is the glycemic index of nectarine puree?

The glycemic index of nectarine puree is approximately 40, making it a low-GI food.

Can I mix nectarine puree with other fruits?

Absolutely! Nectarine puree pairs well with other fruits like bananas, peaches, and berries for added flavor.

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Comparisons
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Nutrients
Protein in Nectarine Puree Calories in Nectarine Puree Vitamin-c in Nectarine Puree Magnesium in Nectarine Puree
Featured Guides
Health Benefits of Nectarine Puree Healthy Recipes with Nectarine Puree
Rankings
Fruits high in vitamin-c Fruits high in fiber Fruits low in carbohidratos Fruits low in índice glucémico