JULY 2004 IN THIS ISSUE:        Shaking the Salt Habit        Trans Fat Truths   RESEARCH UPDATE        Drinking Toward Diabetes   RECIPE MAKEOVER        Fudgy Brownies   FOOD OF THE MONTH        Nectarines   RECIPES        Greek Salad Pizzas        Roasted Corn with Cayenne and Lime        Nectarine Parfaits, A Kid-Friendly Recipe   DOWNLOAD THE NEWSLETTER        Download the full-color file       This requires Adobe Acrobat

his cousin of the peach has been called the "nectar of the Gods" in China and the word nectarine literally means "sweet as nectar." True to their name, our nectarines truly are sweet and succulent this summer.

Nectarines are not just peaches without the fuzz and they offer more beta carotene and vitamin C to prove it. Beta carotene, a phytonutrient, is converted into vitamin A in the body, where it acts as an antioxidant and helps prevent cataracts and cancer. It also helps boost the immune system. A nectarine contains more potassium than an orange, which is helpful for reducing the risk of high blood pressure and stroke. Potassium is necessary for muscle and nerve function and can help prevent muscle cramps after exercise.

One medium nectarine, about the size of a tennis ball, is considered a serving. One piece of fruit has 67 calories, 2 grams of fiber, 20% of our Daily Value for vitamin A (as beta carotene), 12% of our Daily Value for vitamin C, and 10% of our Daily Value for potassium.

The peak season for California-grown nectarines is in July and August. Try organic, conventionally grown, and white-meat nectarines. Remember the color rule, though: the deeper the color, the more nutrients your produce will have, so gold is better than white.

When choosing nectarines, don't be fooled by red skin; it's the golden undertone that indicates a sweet specimen. Once you see one with the right coloring, pick it up and sniff the stem end. If it smells like nectarine perfume, then you've got a good one. Just make sure they're not too soft. When you bring them home, store them in a plastic bag in the refrigerator crisper. If they're hard or not fragrant, place them in a closed paper bag on the counter top for a day or two. Wash your fruit under cold running water just before you're ready to use it. To halve the fruit, use a sharp knife to cut longitudinally all along the seam, and then gently twist the halves off the pit. Cooking enhances the sweetness of nectarines, so try them baked, broiled, or poached.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.