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Perfect Peaches for a Healthy Summer Treat

Exercise and Nutrition
Author name: Ashley Lovetere, Lee Health Registered Dietitian


Peaches Super Fruit Graphic

August is National Peach Month, which makes it the perfect time to talk about the benefits of including peaches in your diet. Peach season runs from June to August.

Peaches reach their peak ripeness this month, so load up your peach basket with this amazing fruit. Even if peaches are not in season, you can always enjoy frozen and canned peaches year round.

Tips for choosing a ripe peach:

  • You can smell the sweet aroma as you walk by.
  • There will be a slight “give” when squeezed. Peaches bruise easily, so don’t squeeze too hard.
  • The real color you want to look for is yellow. It should be a deep golden, not pale. If there is any green, it has been picked too soon.
  • Peaches can ripen off the vine. Store them at room temperature, away from sunlight.
  • Peaches can be stored in the refrigerator to slow the ripening process. Peaches keep in the refrigerator for five days.

Peaches are super fruits rich in antioxidants for your health

Peaches are packed with vitamins, minerals, and antioxidants. For example, one medium peach provides more than 13 percent of our daily value of vitamin C, which helps our bodies repair wounds and boosts our immune system. Vitamin C also combats free radicals, which are chemicals linked with cancer because they damage cells.

In addition to vitamin C, peaches offer other antioxidants. Antioxidants are beneficial plant compounds that fight oxidative stress or cell damage. That's key for protecting our bodies against aging and illness.

The antioxidant beta-carotene gives peaches their bright yellow-orange color. When we eat beta-carotene, our bodies convert it to vitamin A, which helps maintain healthy vision and defends our immune system. Vitamin K found in peaches may lower blood pressure and protect against bone loss and kidney stones.

What peaches don’t have are cholesterol, saturated fat, and high calories. What’s not to like? Plus, they’re a great source of dietary fiber for digestive health. Each medium peach provides between 6 percent and 9 percent of the daily fiber our bodies need to function regularly. All that high fiber helps protect against diabetes, heart disease, colorectal cancer, and other diseases.

Peach Basil Flatbread 


Peach Basil Flatbread

Serves: 4

4 Naan flatbread (Stonefire Mini Naan used)

½ cup ricotta cheese

1 tbsp. honey

1 peach, thinly sliced

Basil, sliced in ribbons

Balsamic glaze


  1. Preheat oven to 350F.
  2. Mix ricotta cheese and honey in a small bowl.
  3. Spread honey on each naan bread.
  4. Top with sliced peaches.
  5. Bake for 15-25 minutes until peaches are tender.
  6. Sprinkle basil ribbons on top and drizzle balsamic glaze, as desired.

Baked Peach Crumble  


Baked Peach Crumble

Serves: 4

2 peaches

1 tbsp. flour

1 tbsp. brown sugar

1/8 cup oats, quick cooking

Dash cinnamon

1 tbsp. butter

Vanilla ice cream, if desired


  1. Preheat oven to 350F.
  2. Cut peaches in half, scoop out the pit.
  3. Place peaches in a baking dish cut side up.
  4. In a small bowl, mix flour, brown sugar, oats and cinnamon.
  5. Using hands or fork, cut in butter to make a crumble.
  6. Top each peach with crumble.
  7. Bake for 20-30 minutes until peaches are tender.
  8. Top with vanilla ice cream, if desired.

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