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Catch Autumn's Glory In A Ripe Pear By Dana Jacobi, AICR
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Healing Power:
Pears contain a type of dietary fiber that is very effective for lowering cholesterol; it's called lignin, an insoluble fiber that helps usher cholesterol out of the body. Mary Ellen Camire, PhD, Associate Professor and chair of the Department of Food Science and Human Nutrition at the University of Maine says, "Because of the lignin, eating pears on a regular basis can have a big impact on lowering cholesterol. There aren't many fruits that measure up to the lignin in pears." Pears contain another type of fiber called pectin, which is the same stuff you add to jellies and jams to help them jell. Pectin is a soluble fiber, meaning that it dissolves in the intestine, forming a sticky, gel-like coating. As with lignin, pectin binds to cholesterol, causing it to be removed in the stool. When you add up all the fiber in a single pear, you get about 4 grams, which is more than you'd get in a serving of Common Sense Oat Bran cereal or even a bran muffin. Eating just two pears will provide about 32% of the Daily Value for fiber. Getting The Most Out of Your Pears Keep it clothed. Most of a pear's fiber is in the peel. By eating pears with the skin on, you'll get the full complement of fiber, along with the cholesterol-lowering benefits, Says Dr. Camire. Fresh is better. While canned pears are convenient, they don't provide anywhere near the benefits of fresh, says Donald V. Schlimme, PhD, Professor of Nutrition and Food Science at the University of Maryland. For one thing, canned pears have been peeled, so they have lost most of their healing fiber. In addition, they may lose large amounts of nutrients during the canning process. This isn't to say that you don't gain anything from canned pears. You do, although you probably don't want it. A serving of canned pears packed in heavy syrup delivers 25% more calories than its fresh counterpart. Source: Prevention's New Foods For Healing, by Selene Yeager and the Editors of Prevention Health Books, ©1998 by Rodale Press, Inc.
And Finally . . . Fresh pears make a healthy addition to your child's lunch menu. As important as the nutritional qualities of fresh pears, is the fact that kids love their sweet and juicy flavor. Introducing children to the delicious taste of fresh pears helps encourage healthy eating habits that will last a lifetime! Anjou pears, harvested in early fall in the Northwest, remain available nearly year-round, and can be included with confidence of availability throughout the school year. Bartletts are harvested earlier, in August, and are also an excellent menu item through December. The Bosc pear is a perfect choice for baking, or serving fresh with peanut butter or cream cheese. Tiny, sweet Seckels served whole make a healthy tray snack, just the right size for your youngest child. Be sure to pack pears when fully ripe, when they are at their maximum levels of sweetness and hold the most juices. Most pears, except Bartletts, don't change color as they ripen. Check for ripeness at the stem end, using slight pressure with your thumb.
CHEF TIPS Pears from the Northwest Some variety of pears from the Northwestern states of Oregon and Washington are available nearly all year around, providing a reliable fruit that you can count on from August through June. Signature Desserts Pears provide an excellent fruit as the base for your own signature dessert. tthe sophistication of poached pears cannot be equaled. Breakfast Item Try baked pears for a breakfast item. They are fast, simple to prepare and depending on what you bake them with, they make a good low cal breakfast offering. Smaller Varieties The smaller pears, Seckels and Forelles, make attractive plate garnish. A half pear with center scooped out with a melon ball tool and filled with fresh fruit salsa, cream cheese, or simply acidulated and served on the entrée plate, adds interest to your plating. Pears Oxidize Pears, like apples, will oxidize, or turn brown when cut, and the flesh is exposed to air. To retard browning, acidulate with a mild solution of lemon juice and water. Try where possible, to avoid cutting pears until just before serving, if you are using them fresh. Try Forelles One of the most overlooked, and attractive pear is the Forelle. Yellow skinned when ripened, with a brilliant scatter of red "freckles," Forelles are an excellent fresh salad pear. Usually a smaller pear. Keeping Quality Another plus for Forelles is their keeping quality. With flesh a little more dense than other varieties, these smaller pears maintain their firm-ripe condition longer then some others, after they have ripened. Side Dish Think of sautéed pears, lightly spiced with cinnamon or dusted very very lightly, with powdered clove. (Clove is a powerful spice and can overwhelm the delicate flavor of pear.) Sautéed pears can be a novel and delicious accompaniment as a side dish for lamb, veal or poultry. Be Certain Pears Be sure that you serve ripe pears, whether using them fresh or in a cooked dish. Unripened pears will have little juice or flavor, and an unripe pear, baked, poached or otherwise cooked, becomes rubbery and tasteless. Understand When A Know the pear ripening test: A pear will yield slightly to gentle thumb pressure at the stem end, not the fat, body part of the pear. Pears, like many fruits, ripen from the inside, around the core, to the outside. When the large part of the fruit ripens to softness, the fruit is over ripe on the inside. Nutrition In A Pear USA pears are nutritious and low calorie. You can be sure you are serving a healthy choice with pears. Only 100 calories to a 166 gram (medium) pear. As well, pears are an excellent source of potassium, dietary fiber, and vitamin C. Pears contain no saturated fat, cholesterol or sodium. They belong on your heart healthy menu section. Breakfast Starter For a great breakfast starter on the run, try a Pear Slushy. Blender fast, mix 1 cup of cored, pared and chopped Northwest Pears, 1/4 cup orange juice, 2 tablespoons lemon juice, 1 cup crushed ice. Blend 'til smooth. Makes 2 8-ounce servings. Red Pears Many different red pear varieties are available now, as production increases in the pear orchards of the Northwest. Red Bartletts and Red Anjous, both with thin, edible skins, are colorful additions to fruit and vegetable salads. Other summer and winter red varieties are also available. Pears Are Picked Before They Ripen Pears do not ripen satisfactorily on the tree, and if allowed to do so, will become grainy and dry. They are picked when they are mature, but still hard and not yet ripe. They will ripen at room temperature after they have been picked. The Right Pear for the Right Application . Bosc are a good baking, poaching pear because of their more dense flesh. Comice are best eaten as a dessert pear. Bartletts are a good all around pear, holding shape in cooking and as an aromatic and flavorful pear for salads. Anjous, Red or Green, are versatile enough to be used in any pear recipe. Source: USA Pears, Pear Bureau Northwest
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Headily perfumed, buttery and
dripping with juice, a ripe pear is one of autumn's most sensuous pleasures. Catching a
pear at this luscious moment of perfect ripeness is easier than you think. Unlike other fruits, pears are best picked mature but not fully ripe. Left to ripen on the tree, they develop a gritty texture. At the market, select pears that feel firm and are free from bruises, then let them sit two or three days at room temperature. Pears ripen from the inside out, so their color is not a reliable indication of ripeness. They are at their sweet, juicy peak when they are aromatic and the stem end yields to gentle pressure. (A really soft pear is apt to be mushy.) Once ripe, pears can be stored in the refrigerator for a few days. When ready to serve, let them first sit at room temperature until they lose their chill and you can fully enjoy their rich flavor. Pears release gases as they ripen, so placing several of them in a bowl, or a brown paper bag, hastens the process. Never store them in a plastic bag; they will turn brown around the core. The most common pear varieties are:
Besides eating pears as is, add them, sliced or diced, to salads, pancakes and muffins. They are also outstanding poached or baked. AICR "Something Different" is written for the American Institute for Cancer Research (AICR) by Dana Jacobi, author of The Joy of Soy, and recipe creator for AICR's Stopping Cancer Before It Starts.
MAPLE
BAKED PEARS 2 large Bartlett pears Preheat the oven to 375 degrees. Peel the pears. Halve them. Scoop out the core, using a melon baller Combine the maple syrup, juice concentrate and butter in a shallow, ovenproof dish that can be used on the stove, or a small Dutch oven. Over medium-high heat, cook until the butter melts and the liquid just comes to a boil. Remove from heat and add the pears in one layer. Spoon the hot liquid over the pears, basting them several times. Bake until a knife pierces the pears easily, about 30 minutes, basting them 2 or 3 times. When the pears are done, transfer them to a serving plate. Heat the cooking liquid on top of the stove over medium-high heat until thick and syrupy, 1 to 2 minutes. Spoon this over the pears. Serve warm or at room temperature, accompanied by a small scoop of vanilla low-fat ice cream, if desired. Makes 4 Servings. Per Serving: 157 Cal; 3 g Total Fat (2 g Sat Fat); 33 g Carb; 8 mg Cholesterol; 7 mg Sodium; 2 g Fiber. Exchanges: 1 Fruit; 1 Other Carb (Starch).
PEAR BISCUITS 1 ripe pear, peeled, cored and cut up coarsely Preheat oven to 425°F. Spray a baking sheet with nonstick cooking spray and set aside. In a food processor or blender, purée the pear with the lemon juice until smooth. Set aside. Sift the flour, sugar, baking powder, baking soda and salt into a mixing bowl. Cut in the butter until coarsely crumbled. Make a well in the center of the mixture and pour in the pear purée, stirred together with 3 tablespoons butter until smooth. Stir the ingredients together quickly, adding just enough buttermilk to form a sticky but manageable dough. Turn the dough out onto a floured surface and pat gently to a thickness of about 1-inch. Use a floured cutter to cut out 2-inch rounds, or cut the dough into squares or triangles. Reroll remaining dough as necessary. Tranhsfer to prepared baking sheet and brush the tops with beaten egg. Bake until the biscuits are golden brown, about 15 minutes. Serve hot, with sweet (unsalted) butter. Makes 12 Biscuits. Per Biscuit: 151 Cal; 7 g Total Fat (4 g Sat Fat); 20 g Carb;
34 mg Cholesterol; 260 mg Sodium; 3 g Protein; 1 g Fiber;
SPICED PEAR SALAD FOR
ONE 1 large pear of choice, seeded, cut into chunks Mix all ingredients except lettuce. Spoon on top of lettuce leaves to serve. Makes 1 Serving. Per Serving: 170 Cal; 1 g Total Fat; 43 g Carb; 00 mg Cholesterol; 144 mg Sodium; 6 g Fiber; 2 g Protein; 33 g Sugars. Exchanges: 3 Fruit.
SAGE PORK WITH PEAR
CHUTNEY 2 firm ripe pears, chopped Combine pear and cherries in a 1-1/2-quart saucepan. Grate 1 teaspoon rind from one orange; add rind to pear mixture. Squeeze juice from both oranges; combine orange juice, ginger, and cinnamon. Add to pear mixture. Bring mixture to a boil; reduce heat, and simmer, uncovered, 4 minutes or until pear is crisp tender, stirring often. Remove from heat; let stand 10 minutes. Combine chopped or dried sage, salt, and pepper in a small bowl. Rub both sides of pork with sage mixture. Coat a large nonstick skillet with cooking spray, place over medium-high heat until hot. Add pork; cook 4 minutes on each side or until browned. Serve pork with pear mixture. Garnish with sage leaves, if desired. Makes 4 Servings (serving size: 1 pork chop and about 1/2 cup pear mixture). Per Serving: 349 Cal; 8 g Total Fat (3 g Sat Fat); 41 g Carb; 28 g Protein; 5 g Fiber; 73 mg Cholesterol; 203 mg Sodium. Exchanges: 3 Fruit; 4 Lean Meat; 2 Fat.
APRICOT-PEAR CRISP 1 (29-ounce) can pear halves in light syrup, drained Coarsely chop pear and apricot halves. Combine chopped fruit and raisins; spoon into an 8-inch square baking dish coated with cooking spray. Combine oats and next 3 ingredients; cut in margarine with a pastry blender until mixture resembles coarse meal. Sprinkle oat mixture over fruit. Bake in preheated 375°F oven for 30 minutes, or until golden. Makes 6 Servings. Per Serving: 203 Cal; 6 g Total Fat (1 g Sat Fat); 37 g Carb; 00 mg Cholesterol; 76 mg Sodium; 3 g Fiber; 3 g Protein. Exchanges: 1/2 Starch; 2 Fruit; 1 Fat.
NORTHWEST FRUIT STUFFING 1/2 cup butter or margarine (1 stick) In 12-inch skillet, melt butter over medium-high heat. Add onion and fennel and cook, stirring occasionally, until vegetables are golden brown and tender, 10 to 12 minutes. Add pears and apple and cook 5 minutes longer. Transfer to large bowl. Add bread cubes, broth, cherries, raisins, parsley, thyme, sage, salt, and pepper to bowl with pears and apple; toss to combine well. Use to stuff a 12- to 16-pound turkey or serve in baking dish alongside poultry or ham. To bake separately: Spoon stuffing into a 13- x 9-inch baking dish which has been sprayed with nonstick cooking spray; cover with foil and bake in preheated 325°F oven until heated through, about 45 minutes. Makes about 12 cups stuffing. Per (1/2 cup) Stuffing: 151 Cal; 5 g Total Fat (3 g Sat Fat); 24 g Carb; 11 mg Cholesterol; 351 mg Sodium. Exchanges: 1 Starch; 3/4 Fruit; 1 Fat.
ROASTED PEARS WITH
MARSALA 1 lemon Preheat oven to 450°F. From lemon, using a vegetable peeler, remove peel in strips (2-1/2" x 1/2" each); squeeze juice. With melon baller or small knife, remove cores from pears by cutting through blossom end (bottom) of unpeeled pears (do not remove stems). With pastry brush, brush cavity of each pear with lemon juice, then sprinkle each cavity with 1/4 teaspoon sugar. In shallow 1-1/2- to 2-quart baking dish, combine lemon peel, wine, and water. Place remaining 1/3 cup sugar on waxed paper. With pastry brush, brush pears with melted butter, then roll in sugar to coat. Stand pears in baking dish. Sprinkle any remaining sugar into baking dish. Bake pears, basting occasionally with syrup in dish, until tender, 40 to 45 minutes. Cool slightly to serve warm, or cool completely and cover and refrigerate up to 1 day. Reheat to serve warm, if you like. Makes 8 Servings. Per Serving: 172 Cal; 4 g Total Fat (2 g Sat Fat); 33 g Carb; 1 g Protein; 8 mg Cholesterol; 33 mg Sodium Exchanges: 1 Fruit; 1 Starch; 1 Fat.
CHOCOLATE CHIP PEAR
BREAD 1-3/4 cups whole wheat pastry flour Preheat the oven to 350°F. Spray a 9- x 5- x 3-inch loaf pan with nonstick cooking spray; set aside. In a mixing bowl, combine the first 5 ingredients plus the optional cardamom. In another bowl, combine the next 5 ingredients and beat together. Make a well in the center of the dry ingredients and pour in the wet mixture. Beat together until smoothly combined. Stir in the diced pear and chocolate chips. Pour the batter into prepared pan. Bake for 45 to 50 minutes, or until the top is golden and a knife inserted in the center tests clean. Makes 1 Loaf. Per (3/4-inch thick) Slice: 232 Cal; 6 g Total Fat; 39 g Carb; 22 mg Cholesterol; 146 mg Sodium; 5 g Protein. Exchanges: 3 Starch; 1/2 Milk; 1 Fat.
BLUE CHEESE-PEAR SALAD 1 large pear, peeled, cored and coarsely chopped Combine the first 5 ingredients in a blender; process until smooth, stopping once to scrape down sides. Place 2 cups salad greens on each of 4 plates. Arrange pear slices over greens, and top with cheese. Drizzle dressing evenly over salads. Makes 4 Servings. Per Serving: 141 Cal; 8 g Total Fat (3 g Sat Fat);14 g Carb; 4 g Protein; 3 g Fiber; 11 mg Cholesterol; 350 mg Sodium. Exchanges: 1 Vegetable; 1/2 Fruit; 1-1/2 Fat.
SHRIMP, PEAR AND
PASTA SALAD 8 ounces rotini (spiral) pasta Prepare the pasta according to the package directions, omitting any oil and salt. Drain. Combine the pasta, pears, peppers, onions, and shrimp in a large bowl. Toss with the Dill Dijon Dressing just before serving. Line a salad bowl with lettuce; top with the pasta mixture and serve immediately. Makes 6 Servings. Per Serving: 239 Cal; 2 g Total Fat; 42 g Carb; 15 g Protein; 3 g Fiber; 2 mg Cholesterol; 175 mg Sodium. Exchanges: 2 Bread; 1 Very Lean Meat; 1/2 Fruit; 1/2 Veg. DILL DIJON DRESSING 1 cup plain nonfat yogurt Combine yogurt, mustard, dill and hot pepper sauce, blending well. Add the dressing to the salad when ready to serve. Holly's Tip: You can use this dressing as a low-fat accompaniment to poached or grilled fish or chicken breast.
PEAR MINCEMEAT BARS 3/4 cup Fleischmann's lower fat margarine, softened Cream butter and sugar. Stir in flour, oats, nuts, salt and soda until crumbly. Press 2/3 of crumb mixture into a 9- x 13- x 2-inch pan. Combine pears, mincemeat, lemon juice and grated lemon peel; spread over crumb crust. Top with remaining crumb mixture; pat lightly. Bake in preheated 375°F oven for 25 to 30 minutes, or until crust is golden. Cool on wire rack. Yield: 24 Bars. Per Bar: 145 Cal; 5 g Total Fat (1 g Sat Fat); 24 g Carb; 00 mg Cholesterol; 150 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1 Fat.
PEAR COFFEE CAKE 1 cup unbleached flour Preheat oven to 350°F. Coat a 9-inch pie pan with nonstick vegetable spray; set aside. Combine flour, sugar, baking powder, baking soda, cinnamon, nutmeg, ginger, allspice, and salt in a large mixing bowl. Combine pear baby food and egg whites in a small bowl and blend well. Add pear mixture to dry ingredients and mix with a fork until blended. Add sliced pears and mix until they are coated with batter. Spoon the mixture into the prepared pie pan. Bake for 50 minutes. Serve while still warm or at room temperature. Makes 8 Servings. Per Serving: 181 Cal; 1 g Total Fat; 41 g Carb; 00 mg Cholesterol; 98 mg Sodium; 2 g Protein; 2 g Fiber. Exchanges: 2 Starch; 1 Fruit.
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