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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on September 10, 2019

If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes.

Peach Salsa0919-Peach Salsa2

Yield: 8  Servings  of 1/3 cup
Total Time: 20 min
Nutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g 

2 cup Peaches - chopped (I used sliced frozen -thawed)
1 cup Roma tomatoes - diced
1/2 cup Red onion - diced
1 Jalapeno - minced
1 clove  Garlic
1/3 cup Fresh cilantro - chopped
2 Tbsp Fresh-squeezed lime juice
1. Combine all ingredients.
2. Refrigerate for a few hours.


Chicken and Vegetable Stir Fry
0919-Chicken and Vegetable Stir Fry

Yield: 4  Servings 
Total Time: 25 minutes
Nutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g

1 tbsp balsamic vinegar
2 tbsps fresh-squeezed lime juice - or lemon
2 tbsps agave nectar
1 tsp vanilla
1 tsp ground ginger
2 cups fresh or frozen peach slices - (unsweetened) thawed
2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed
1 tbsp olive oil
14 oz boneless skinless chicken breast - cut into bite sized pieces
1/3 cup Kitchen Basics unsalted vegetable stock - divided
2 cups green beans
1 red bell pepper - sliced
3/4 cup onions - sliced
1 tomato - chopped
1 (6 oz) can mushrooms
ground black pepper
2 tbsps low sodium soy sauce
4 tsps extra virgin olive oil
1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.
2.  Add a few berries and mash them. 
3. Add peaches and remaining berries, toss a few times.   
4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 
5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 
6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.
7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.
8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve.


Tuna Salad Zoned 
0919-Tuna Salad Zoned

This healthy tuna salad tastes delicious and has no guilty bad ingredients.
Yield: 1 Serving
Total Time:

2 oz Chunk light tuna in water
1/4 cup Cottage cheese
1/4 cup Garbanzo beans
6 Olives
2 tsps Cashew nuts
1 tsp Dijon mustard - to taste
1 Peach
1 tsp Dr. Sears' Zone Extra Virgin Olive Oil
  1. Mix everything together.
  2. Have a peach for dessert.

Pan Seared Scallops in a Dill Sauce and Peach

0919-Pan Seared Scallops

Peach is the star of the show and pairs very nicely with the pan seared scallops.
Yield: 2 Servings
Total Time: 30 minutes
 Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g

1 Peach - cut in half, pit removed
Cooking spray - olive oil
1 oz Goat cheese
1 tsp Chives - finely cut
8 oz Sea scallops
2 tsps Dr. Sears' Zone Extra Virgin Olive Oil
Sea salt and pepper - to taste
1/2 cup Arugula
1/4 cup Dill Sauce - (see recipe in sides and snacks
2 Apples - for dessert

Ingredients for Dill Sauce
1/3 cup 0%-Fat Greek yogurt
2 tsp Dry white wine
3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil
1 tsp Garlic - minced
1 tsp Dill
1 1/2 tsps Cornstarch
Salt and pepper - to taste

Instructions for the peach:
  1. Turn the oven to broil.
  2. Spray or brush olive oil on peach.
  3. Place peach on grill or under broiler until lightly browned.
  4. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves.

For the Scallops:

  1. Rinse under cold water and pat dry.
  2. Add the olive oil to a heavy skillet.
  3. Turn to high heat.
  4. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops.
  5. Sear the scallops for about 1 1/2 minutes on each side until translucent.
  6. Place seared scallops around the peach and arugula.
  7. Drizzle dill sauce over scallops.
  8. Have an apple for dessert.
Instructions for the dill sauce:
1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.
2. Make a slurry (thin paste) by combining the cornstarch with a little water.
3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.



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