Pears
Benefits
Pears are rich in vitamins B2, C, E, and K, as well as copper and potassium, and they
are a great source of fiber. Pears are the least acidic of common fruits, so they are
recommended for both babies and adults with gastric reflux or a tendency to heartburn.
An Australian project on the influence of foods on asthma found that pears
(along with apples) seemed to protect the young adults studied both from asthma
attacks and from developing asthma. And although any food may cause an allergy
in a person sensitive to it, pears are so rarely allergenic that they are included in the
allergen-restricted diets used to determine and control food allergies.
Red-hued pears, such as Red Anjou and Red Bartlett, have more antioxidant
anthocyanins than the green, yellow, and brown varieties.
nutritional composition
One medium pear provides 103 calories, 27.5 g carbohydrate, 0.68 g protein, 0.21 g fat, 5.5 g dietary fiber, 41 IU vitamin A,
7.5 mg vitamin C, 0.28 mg niacin, 8 mcg vitamin K, 16 mg calcium, 12 mg magnesium,
20 mg phosphorus, and 212 mg potassium.
Bringing It Home
Pears are widely cultivated in cool temperate regions of the earth and grow across
the northern half of the United States. There are many varieties, so we have lots of
fresh choices throughout the late summer and early fall. Some are brown, others
blush red, and still others are ready to eat when green in color. Pears left to ripen on
the tree sometimes develop gritty starch crystals, so they are commonly picked
when somewhat unripe and allowed to ripen in storage. Fully ripe pears are very
perishable, so they are usually shipped to the store still relatively hard. They will
ripen at room temperature in a few days. You can speed the process by putting them
in a paper bag. The pears will have more antioxidant value if you eat them when
fully ripe.
Pecan Pear Chutney
Great to dress up grilled chicken or a sandwich!
¼ cup pecans, chopped
1 cup white grape juice or apple juice
4 firm, ripe Bosc pears, peeled, cored, and coarsely chopped
¼ cup apple cider vinegar
1½ teaspoons peeled and minced fresh ginger or ½ teaspoon ground ginger G
Carbohydrates: Fruits 45
½ teaspoon ground cinnamon
½ teaspoon mustard seed
¼ teaspoon red pepper flakes
In a small, heavy skillet, toast the pecans o • ver medium to low heat until they are crisp
and lightly aromatic. Stir constantly and watch them carefully, because once they are heated
through they can go from brown to burnt very quickly. Shake them out of the skillet and
into a dish so that they don’t continue to cook. Set aside.
• In a saucepan over high heat, bring the juice to a boil. Reduce heat to low, and simmer until
the juice is reduced by half, about 5 to 10 minutes. Add the pears, vinegar, ginger, cinnamon,
mustard seed, and red pepper flakes to the reduced juice. Increase heat to medium and bring
the mixture to a boil. Reduce heat and simmer, uncovered, stirring occasionally, until the pears
are tender and the juices have thickened, about 20 minutes. Remove from heat and let cool
to room temperature. Stir in the toasted pecans.
• Store in the refrigerator in a covered container. Bring to room temperature before serving.
• note Chutney will stay fresh in the refrigerator for up to a week.
yield 2 cups
nutrition analysis per serving 81 calories, 15 g carbohydrate, 1 g protein, 3 g fat, 2 g dietary fiber
