Pears - Recipies.pdf

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Fruit of the Month
Fruit of the Month: Pear
Pears (Pyrus communis) are a pome fruit relative of the apple. One of the
earliest written histories or records comes from Homer's reference to them
as "Gifts from the Gods." The first pears arrived in the United States by
European settlers in the 1700s. Pears rank second to the apple as the most
popular US fruit. They can be eaten and used in a lot of the same ways as
the apple. One distinct feature of the pear besides the shape is the soft
texture. This soft texture is the result of the starch converting to sugar
after being picked from a tree to ripen. (Wellness Encyclopedia of Food and
Nutrition, 1992).
The very shape of a pear speaks of its luscious nature. When ripe and ready
to eat, the pear has a honeyed flavor and beckoning perfume that bewitch
your senses. There are more than 3000 known varieties in the world. US
production comes from states in the Northwest, plus New York,
Pennsylvania, Michigan, and California. Imports come from South America,
Canada, New Zealand, and South Africa.
With the numerous varieties and extended growing seasons, pears of all
sizes and colors are available year-round.
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Varieties
There are several varieties of pair including Anjou, Bartlett, Bose, Comice,
Forelle, and Seckel. These fruits have a sweet, rich flavor and come in a
variety of colors including green, golden yellow and red. Among these
varieties there are only subtle differences in flavor and texture.
Pear Varieties
Pears come in a variety of shapes, sizes, and colors from tiny Seckels to
long-necked Boscs to colorful Red Bartletts. Check out their availability and
use below.
Green Anjou — Available October through June
Firm and green, even when ripe; this large, thin-skinned yellowish-green pear
is best eaten fresh. When slightly under-ripe, it can be baked or poached,
but once it ripens, its sweet, mellow flavor and abundant juice make it an
excellent choice for salads and snacks.
Red Anjou — Available October through May
Much the same flavor, use and texture as the green Anjou. Red Anjous
(generally dark, maroon red in color) show little to no change in color as they
ripen, which is another characteristic shared with their Green Anjou
counterparts. Red Anjous are recognizable for their near egg-shaped
appearance.
Yellow Bartlett — Available August through December
One of the most common and popular pears, this large, bell-shaped all-
purpose pear has a yellow skin sometimes blushed with pale red. It is very
sweet, juicy, aromatic and perfect for salads, eating fresh, and excellent for
canning or cooking. It holds its shape and flavor in baking and cooking.
Red Bartlett — Available August through December
Firm, bright red skin, very sweet and juicy when ripe. This variety is a bit
smaller, with the same flavor, texture, and use as yellow Bartletts. They
make an excellent choice as a color accent in a fresh-fruit dessert or salad.
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Bosc — Available August through April
The Bosc has a firm, dense, yet tender flesh with brown skin that hides a
deliciously, sweet and spicy flavor. Its dense flesh makes it ideal for baking
and cooking. Color doesn't change as it ripens, excellent for baking. Its mild,
not-too-sweet flavor is great for microwave recipes, salads, and snacks.
Comice — Available August through March
Is hard, green, and rounder than a Bartlett, but similar in flavor and
texture. One of the largest, sweetest and juiciest varieties. Best used fresh
in salads, served as an elegant dessert pear, or as an excellent
accompaniment with cheese.
Forelle — Available September through February
Slightly larger than a Seckel, with freckled skin and a red blush. For what
they lack in size, Forelle pears make up in sweet flavor and beautiful
appearance. They're an excellent snack or lunch-box pear…sweet, juicy, and
crisp.
Seckel — Available August through February
Tiny pears with ultra-sweet flavor, so sweet in fact they are called "sugar
pears." Maroon and olive green in color, with no color change when ripened.
They are an excellent choice for children's snacks, pickling, or as a garnish.
Fresh Pears are a Healthy Choice!
They have no cholesterol, sodium, or saturated fat. They offer a natural,
quick source of energy, due largely to high amounts of two monosacharides:
fructose and glucose, plus Levulose, the sweetest of known natural sugars,
found to a greater extent in fresh pears than in any other fruit. A pear is a
nutrient dense food, providing more nutrients per calorie, than calories per
nutrient. Carbohydrates make up 98% of the energy provided by a pear, and
carbohydrates are helpful in weight reduction diets because they contain
half as many calories as fat.
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Fiber
Fresh pears offer dietary fiber, much of it in
the form of Pectin. A pear weighing 166 grams
provides 2.32 grams of crude fiber, and 4
grams of dietary fiber, of which 41% is pectin.
Fiber contains no calories, and is a necessary
element of a healthy diet, helping to sustain
blood sugar levels and promoting regularity.
High fiber diets may also help reduce the risk
of colon cancer and can help reduce serum
cholesterol. Pears are a good source of natural
fiber.
Potassium
Fresh pears offer potassium; 210 mg in a
medium size pear. Although it is an element
lost easily through dehydration or
perspiration brought on by active lifestyles or
strenuous exercise, potassium is necessary
for maintaining heartbeat, muscle contraction,
nerve transmission, as well as carbohydrate
and protein metabolism. Replenish potassium
by eating fresh vegetables, fruits or legumes
containing high potassium content— pears are
an excellent choice.
Vitamin C
Fresh pears contain Vitamin C. One medium size pear provides 7 mg, or 10%
of the RDA for Vitamin C. As one of the antioxidant vitamins, Vitamin C is
essential for normal metabolism and tissue repair, helping prevent free
radical damage the destructive by-products of the body's metabolic
process. Vitamin C improves the immune system and promotes healing of cuts
and bruises and guard against a number of infectious diseases. Fresh pears
are a good source for Vitamin C.
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Selecting
Sweet, succulent pears are perhaps the most glorious of fall fruits.
Selecting them can be easy if you consider the following: avoid pears with
bruises or cuts and dark brown colors; purchase pears while slightly green
because they ripen better and faster off the tree; look for pears with a
smooth unblemished skin; ripe ones will yield slightly to gentle pressure at
the stem end. If you plan to bake pears, select those that are fairly firm.
Storing
If pears are unripe, place them in a paper bag at room temperature for 2 to
3 days or store them in a ventilated fruit bowl in a cool, dark place, and
refrigerate as soon as they ripen. Ripe pears should be stored in the
refrigerator in a plastic bag up to 3 days. They continue to ripen after
harvest.
Wash and Eat
There's no need to peel a pear... their tender, edible skin is an additional
source of fiber. A medium sized pear provides 4 grams of fiber, or 16% of
the recommended daily value. Always wash all fresh fruits and vegetables
before serving.
Make Pears Part of Your 5 A Day Plan
It is easy to include pears in your 5 A Day Plan. Take a pear for lunch, either
fresh, dried or in a flip top can. Snack with pears during the day. Use baked
or broiled pears with a sauce as a light tasty dessert. Use pear slices dipped
in lemon as a garnish to jazz up foods. Sliced thin wedges served with chunks
of cheese, smoked turkey and seedless grapes on a skewer make a healthy
appetizer or side dish.
Toss chopped pears into a chicken, tuna, green, fruit or cottage cheese
salad. When roasting vegetables, add pear slices to the vegetable mix. Try
using pear slices on your next grilled chicken sandwich. Use pears where you
would use apples…… Enjoy!
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