Walking in Beauty
December is National Pear Month
HEALTH BENEFITS
• Great for gut health due to high fiber content. One medium pear contains 6 grams, which is a quarter of the recommended daily amount for adults. • Anti-inflammatory properties. Vitamin C helps prevent iron deficiency, boosts immunity, and may lower risk of heart disease. Vitamin K plays a role in blood clotting, bone metabolism, and regulatory blood calcium levels. Potassium helps regulate fluid balance, muscle contraction, and nerve signals.
By Katie Sharpton All month long, pears are recognized for their flavor and versatility. While they may not be the most popular fresh fruit consumed in the United States, pears are loved for how they can be used in cooking. Whether they are enjoyed fresh or preserved, pears add significant health benefits. In the U.S., there are 10 varieties and range from various color, texture, and sweetness. Pairs well with: • Apple, citrus fruits, cranberries, pomegranate • Blue, goat, brie, feta, and ricotta cheeses • Thyme, rosemary, vanilla, cinnamon • Walnuts, pecans, chocolate, balsamic vinegar Other varieties include Red Anjou, Bartlett, Red Bartlett, Bosc, Forelle, Seckel, and Starkrimson. If you are shopping for pears, be sure to choose firm pears without cuts or bruises. Ripen pears at room temperature and press gently near the stem. If the neck feels soft, the pear is ready to eat. Once pears are ripe, use within 3-5 days or refrigerate to keep them longer. When ready to eat, wash pears under cool running water, even if you plan to peel them. Pear Oatmeal and Blueberry Smoothie • 1 large Comice or Anjou 55 g carb • 2 c milk 320 calories • ½ c quick oats 9g fiber • 1 c frozen blueberries 12g protein • 1 t cinnamon Roasted Butternut Squash and Pear Soup • 3 tablespoons extra virgin olive oil divided • 4-5 cups butternut squash cut into 1” cubes (about 1 medium butternut squash) • 1½ lbs. Bartlett pears peeled, cored, and quartered • 1 medium onion peeled and chopped • 4 cups low sodium vegetable stock • 2-4 tablespoons pure maple syrup • 1 tablespoon ginger Preheat the oven to 400 degrees. Toss the butternut squash with 2 tablespoons of the olive oil on a rimmed baking sheet, and roast 20 minutes. Remove from the oven and add the pear and toss gently to coat with the olive oil. Roast for an additional 20 minutes or until softened and caramelized. Remove from heat. In a large pot, heat the remaining tablespoon of olive oil over medium heat. Add the onion and cook until softened and translucent, about 5-7 minutes. Place the squash, pear, onion, broth, 2 tablespoons of the maple syrup and fresh ginger in blender, processing in two batches if necessary. Stir in the remaining 2 tablespoons of maple syrup. Place the soup in the large pot and bring to a boil over medium heat. Reduce the heat to medium low and simmer for 15-20 minutes. *Leftover soup can be stored for 5-7 days or freeze for up to 3 months. Green Anjou: refreshingly sweet and juicy with a hint of citrus; bright green. It is in season from October-July. All-purpose pear (canning, roasted, grilled, smoothies, or raw). Comice: succulent, buttery, and exceptionally sweet. It is in season from SeptemberFebruary. Best served with Brie cheese or blended in a smoothie. Concorde: Crunchy and sweet with a distant vanilla flavor. It is in season from SeptemberDecember. Served well with cheese, grilled, roasted, or eaten raw.
16 December 2020
