All About Pears
Pears are packed full of health-benefiting nutrients. Some of these include dietary fiber, anti-oxidants and minerals and vitamins that are essential for optimum health.
Varieties
Colors can vary from green-yellow Comice and blush pink Bartletts to copper brown Boscs.
- Asian varieties: Ichiban Nashi, Shinsul, Shinsieki and Nijisseki
- European varieties: Bartlett and Comice
Health Benefits of Pears
This fruit is a great source of dietary fiber. One hundred grams of pear provides 3.1grams of fiber. Most of the fiber in pears is non-starch polysaccharide (NSP) which functions as a good bulk laxative in the gut. Also, its gritty fiber content binds to cancer-causing toxins and chemicals in the colon that protects the colon’s membrane from contact with these compounds.
It’s low calorie. Pears have just 58 calories per 100 grams. A low-calorie but high-fiber diet helps lower and maintain body weight and blood LDL cholesterol levels.
Pears are packed with Vitamin C. They provide about 7 percent per 100 grams.
Pears are a great source of minerals such as copper, iron, potassium, manganese and magnesium. They are also packed with B-complex vitamins such as folates, riboflavin and pyridoxine (vitamin B-6) .
How to Choose your Pears:
Choose fresh, bright and firm textured pears. Avoid selecting those with pressure marks on the skin as that indicates underlying mottled pulp. Don’t confuse this with speckles; some of the Asian varieties have rusted speckles over their skin, which is acceptable.
If you choose unripe pears, place them in a basket with separate chambers at room temperature. Wrap in paper to ripen. You can place them in the refrigerator for a few days to keep them fresh.
Recipes
PEAR STREUSEL
Recipe From Martha Stewart
This streusel combines cranberries and pears with a delicious oatmeal topping, which adds the perfect sweet crunch.
INGREDIENTS
FOR THE CRUST:
- 1 disk Pate Briseé
- All-purpose flour for surface
FOR THE CRANBERRY SAUCE:
- 6 oz. fresh or thawed frozen cranberries
- 1/2 c. granulated sugar
- 1/2 c. water
- 1 whole cinnamon stick
FOR THE STREUSEL TOPPING:
- 1 c. all-purpose flour
- 3/4 c. packed light brown sugar
- 3/4 c. old-fashioned oats
- 1/2 tsp. ground cinnamon
- Coarse salt
- 1 stick cold, unsalted butter, cut into small pieces
FOR THE FILLING:
- 1 1/2 lbs. firm, ripe pears, such as Bosc or Bartlett, peeled, cored and sliced into 1/2-inch wedges
- 1/4 c. granulated sugar
- Coarse salt
- 2 Tbsp. all-purpose flour
- 1/8 tsp. fresh lemon juice
DIRECTIONS
Roll out dough to a 1/8-inch thickness on a lightly floured surface. Fit dough into a 9-inch pie plate. Crimp edges. Freeze until firm for about 30 minutes.
Bring cranberries, granulated sugar, water and cinnamon stick to a simmer in a pot. Cook about 25 minutes until cranberries are tender and start to burst. The sauce should be thick. Discard cinnamon stick. Let cool completely.
Preheat oven to 375 degrees.
Whisk together flour, brown sugar, oats, ground cinnamon and 1/2 tsp. salt. Cut in butter with a pastry cutter or rub in with your fingers until combined and mixture resembles coarse meal with some large pieces remaining. Refrigerate.
Mix together pears, granulated sugar, 1/4 tsp. salt, flour and lemon juice. Stir in cooled cranberry sauce.
Transfer filling to crust. Top with streusel. Bake about 1 hour and 30 minutes until filling is bubbling in the center and top is golden. Let cool.
WATERCRESS, PEAR AND CASHEW SALAD
Recipe from Martha Stewart
This salad combines greens, sweet fruit and Asian dressing that is sure to one-up your last side salad.
INGREDIENTS
- 1 Tbsp. vegetable oil, such as safflower
- 1 Tbsp. fresh lime juice
- 1 Tbsp. soy sauce
- 2 bunches watercress (about 1 pound total), tough stems removed
- 1 Bosc pear, cored and thinly sliced
- 1/4 c. chopped unsalted cashews
DIRECTIONS
In a large bowl, whisk together oil, lime juice and soy sauce. Add watercress, pear, and cashews. Toss to combine. Serve immediately.