Peach Syrup with Ginger

A delicious, fresh, and summery syrup for pancakes, waffles, oatmeal, beverages, and anything else you can dream up! Peach Syrup with Ginger is made with sweet, ripe peaches, spicy ginger, and optional honey, for a mouthwateringly wholesome drizzle for your summer eats. It even works great as a spread for toast!

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We use ripe, in-season peaches, and puree the fruit with the skin to capitalize on the natural pectin present for thickening. While there's less pectin in peaches than some other fruit, there's enough to help thicken our syrup!

Use Peach Syrup to drizzle over pancakes or waffles, like Peach Waffles with Chai Spice or Heart Healthy Pancakes. You can even spread it on toast, or make your own healthy peach flavored seltzer by mixing in 2 tablespoons of the syrup with a can (12 oz) of chilled, plain seltzer water!

Heart Health Benefits of Peach Syrup with Ginger

This syrup is lighter in calories, carbohydrates, and added sugars than typical syrups, so you can feel better about using it. Plus, because we use the whole fruit, it boasts some fiber to help blunt the effects of the sugar a bit.

Our ingredients are overall anti inflammatory, and may help lower cholesterol as part your heart healthy eating pattern.

Macronutrients

With only a few ingredient, there are no surprises in this peach syrup. Most notably is what is doesn't contain. And that's a ton of sugar! One serving of our syrup is a quarter cup, which contains only 67 calories, and 16 grams of total sugar, only 9 grams of which is added sugar, if you added the honey. Without the honey, there's no added sugar, and only 7 grams of total sugar.

By contrast, even 100% pure maple syrup would be 220 calories, and 48 grams of sugar per quarter cup. And all of that is added sugar. Nutritionally, honey is a similar story, as is pure white sugar and brown sugar. That's way more than the recommended amount of added sugar intake for the entire day!

Predictably, this recipe is low in both fat and protein.

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in Peach Syrup with Ginger:

• Chlorogenic acid, catechins, and epicatechins - (in peaches) polyphenols with diverse functions like neuroprotection, anti-inflammation, antioxidant, blood pressure regulation, and reduced LDL oxidation (1, 2);
• Potassium - (in peaches) a mineral that helps to lower blood pressure by helping the body eliminate sodium (3);
• β-cryptoxanthin and β-carotene - (in peaches - mainly the skin) carotenoids (vitamin A derivatives), that can help reduce oxidative damage to lipoproteins and help improve HDL particles, as well as inhibiting both LDL deposits and atherosclerotic plaque progression (4, 5, 6); and
• Gingerols and shogaols - (in ginger) antioxidant and anti inflammatory compounds that may contribute to ginger's ability to improve triglycerides, LDL, blood pressure, and blood sugar (7, 8).

Ingredients

Here is what you'll need for this recipe, along with some applicable notes.

• Peaches - the riper the better for this. Out of season, frozen peaches can be used, although you'll probably want to add the honey in that case.
• Ginger - using ground ginger makes this recipe easy for any time. We've also used a knob of fresh ginger with delicious results!
• Honey (not pictured, and optional)

See recipe card for quantities.

Instructions

Here's how to make peach syrup with ginger.

1. Step 1: Remove the pit from the peaches, chop them, and add them to a high speed blender, along with the ginger.

2. Step 2: Puree on high until the mixture is completely smooth.

Variations

Try these great modifications!

• Fruit blend - add chopped mango, banana, cherries, raspberries, or blueberries to the blend. You may need less or no sweetener depending on what fruit you use
• Herbal - add fresh tarragon, basil, mint, thyme, or rosemary to the blender for a punch of herbal deliciousness
• Spicy - double or triple the amount of ginger you add, to your taste, or add a pinch of cayenne pepper to the blender

Equipment

The most important piece of equipment you'll need for peach syrup is a high speed blender. Because we keep the skins on for extra fiber and nutrition, you need something that can handle it. I love either Vitamix or, increasingly, my Ninja TWISTi blender. Any high speed blender you have should do the job, though.

If you have just a regular blender, no worries! Peel the peaches before blending them, and you'll be good to go.

Make sure you also have the basics, like a cutting board and knife, and a small saucepan.

Storage

Store the cooled peach syrup in the refrigerator in an airtight container for up to 7 days.

The syrup can be frozen for up to 6 months.

Food safety

Food safety is always top of mind for us! Here are some tips to keep in mind for this recipe:

• Wash hands before beginning, and after touching hair, face, pets, etc., and anytime they become soiled
• Do not use the same utensils on cooked food, that previously touched raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.