Stone Fruits: Superfood full of Surprises

By Grace Daun, Northwestern Dietetic Intern

Did you know: Blackberries and raspberries have more in common with peaches than they do with blueberries? That's because those "berries" aren't really berries at all: they are stone fruits.

What are Stone Fruits?

Stone fruits are typically thin-skinned fruits that come from the drupe family, which means they usually contain a single drupe (a stone or pit) in the middle of their often fleshy fruit. The fruit’s seed is nestled in the middle of the stone.

The stone fruit family is large and diverse, and starting in late May through to October you can have your pick of luscious fruits from peaches, nectarines, plums, cherries, apricots, lychee and mangoes to even raspberries, blackberries and olives.

Surprising Stone Fruits

Olives, because of their single pit, are one of the few stone fruits that are savory.

Another interesting fact: raspberries and blackberries are considered stone fruits not berries. Each fruit (or what looks like a "berry") is a cluster of small stone fruits (or drupes) and each contain a small pit.

Sometimes, when you enjoy raspberries or blackberries, you may get their tiny pits stuck in your teeth.

What about avocados? Probably a stone fruit? Nope. They are considered a berry because they have a fleshy pulp and a seed.

Nutrition Infused

Stone fruits pack a serious nutritional punch. They offer good amounts of phytonutrients, anti-inflammatory agents that help support a healthy body and may even help prevent anti-aging signs. Stone fruits also offer potassium, a nutrient that helps regulate fluid balance, muscle contractions and nerve signals. With a naturally sweet flavor and few calories, stone fruits can help you satisfy your sugar cravings while helping you maintain a healthy diet.

They also are a good source of dietary fiber, which provides many health benefits and can help you feel full for longer amounts of time. Stone fruits like peaches, nectarines and plums also contain anthocyanins, a naturally found antioxidant, which may help fight diseases such as cancer, heart disease, diabetes, and cognitive decline.

Choices All Year Round

Stone fruit season begins in late May and ends around October. Stone fruits are best stored on the counter at room temperature. They can also be stored in the fridge or freezer to delay ripening. If you miss the season window, you can always find stone fruits in the freezer aisle at your local grocery store. Frozen stone fruits such as peaches, nectarines and mangoes are of equal taste and nutritional value as the fresh variety in season. They also are great for desserts and as additions to smoothies.

Peaches, Plums and Mangoes, Oh My!

Stone fruits are great for a quick easy-to-carry snack. When in season, later in the summer, peaches, nectarines and plums are just luscious. And, don't forget to use them in recipes -- the options are endless. You can grill nectarines or peaches for a sweet and quick dessert. Nectarines are especially good on the grill because their fruit is a little firmer than peaches. Make sure your grill is clean and heated prior to grilling. Once you place nectarines or peaches on the grill, do not move them around, as this will conflict with cooking temperatures and timing.

Peaches, nectarines, mangoes and plums are also great in a salad with a few of your favorite vegetables. In addition, enjoy these fruits year-round in jams. These ideas are just a few of the amazing recipes you can make with stone fruits!

Maple Butter Glazed Grilled Nectarines

These grilled nectarines are perfect for a late spring or summertime dessert. Peaches work, too, although the firmer fruit of nectarines often grills best. Serve with your favorite vanilla bean ice-cream and shortbread cookies. Enjoy!

Ingredients

4 large ripe nectarines (or peaches)

4 tablespoons unsalted butter, melted

1/4 cup packed light brown sugar

1/2 cup of maple syrup

1/2 teaspoon ground cinnamon

Preparation

Prepare grill for medium heat cooking.

In large bowl, combine butter, sugar, syrup, and cinnamon.

Brush nectarines or peaches all over with butter-sugar mixture

Grill peaches until browned, about 3-4 minutes.

Serve immediately after grilling. Serve with your favorite vanilla bean ice-cream and shortbread cookies, enjoy!

Kale Salad with Plums, Cranberries and Goat Cheese

A light and refreshing spring salad with sweet and savory flavors.

Ingredients

2 tablespoons sherry vinegar

1/8 teaspoon sea salt

1/8 teaspoon black pepper

2 tablespoons extra-virgin olive oil

1 (5.0 ounces) package chopped kale (or other chopped greens)

3 plums, pitted, thinly sliced

3 ounces fresh goat cheese, crumbed

¼ cup dried cranberries

Preparation

In large serving bowl, mix vinegar, salt, and pepper.

Gradually whisk in oil until dressing thickens.

Add kale, plums, cheese, cranberries and toss gently until evenly coated.

References

Imperfect. (2020, May 26). Stone Fruit Season, Explained. The Imperfect Blog. http://blog.imperfectfoods.com/blog-1/2020/5/26/stone-fruit-season-explained.

Lara, MariA Valeria et al. “Stone Fruit as Biofactories of Phytochemicals With Potential Roles in Human Nutrition and Health.” Frontiers in plant science 11 (2020): 562252–562252. Web.

Peak Season for Stone Fruits. Whole Foods Market. (n.d.)

https://www.wholefoodsmarket.com/tips-and-ideas/archive/peak-season-stone-fruits

What Are Stone Fruits? 5 Types of Stone Fruits and 11 Stone Fruit Recipes - 2021. MasterClass. (n.d.). https://www.masterclass.com/articles/what-are-stone-fruits-5-types-of-stone-fruits-and-11-stone-fruit-recipes

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