December's Superfood: Pears

Why Pears?

Referred to as “a gift of the Gods” in Homer’s The Odyssey, the pear is a time-tested favorite. Just like our good friend the apple, pears are delicious—and healthful—nutrient powerhouses. That’s especially good news for this time of year if you’re looking to cut short a winter visit from the cold and flu bugs.

Pears are rich in vitamin C and other antioxidants which support immune system health. One pear contains about 25% of your daily recommended dietary fiber, making them one of the most fiber rich fruits. This makes for an especially filling snack, that will also aid in or help regulate digestion. Additionally, pears contain folate, which is important for expecting or nursing moms.

A recent study published by The American Journal of Clinical Nutrition found that the flavonoids present in pears may reduce the risk of developing type 2 diabetes in women. For those with diabetes, a pear is a smart snack choice because it is low in carbohydrates and calories, but high in fiber.

Pears are uniquely “hypoallergenic” meaning they are less likely to produce an allergic response. This means that even those with food intolerances can likely enjoy pears without any risk of negative side effects. This is also why pears are a favorite “first fruit” given to babies who are transitioning to solid foods.

Buying:

Depending on region, you may find pears available year-round. The peak time for buying this fruit begins in September and may last through late Spring. There are over 3,000 known pear varieties, but your supermarket is most likely carry Anjou, Bartlett, Bosc, and Comice. Unlike apples, pears do not tend to ripen while on the tree, and thus, pears that have become too mature before getting picked have an undesired, rough texture. Look for pears without bruises or spots, that are just slightly starting to soften (similar to selecting an avocado). Then allow pears to ripen at home on your countertop. If your pears start to get to ripe, transfer them to your refrigerator and enjoy within 2-3 days.

Prepping:

Just wash and enjoy! Pears are perfect for adding crunch to your salad, sweetness to your smoothie, or pizazz to a pizza. Or—simply grab and go—for  solid snack on the run. Try our Baked Pear recipe below for a simple side or healthy dessert.

Baked Pear + Ricotta Recipe (no sugar added!)

Ingredients

1 small pear (halved and cored)

¼ cup part-skim ricotta cheese

¼ tsp. ground cinnamon

Instructions

1. Preheat broiler or toaster oven to 350 degrees fahrenheit.
2. Place pear on baking sheet and broil for 10-12 minutes until tender.
3. Combine ricotta and cinnamon in a small mixing bowl.
4. Remove pear from oven and top with ricotta mixture. Sprinkle with more cinnamon if desired.

 How do you like your pears? Let us know in the comments section below!