December Dietitian Pick of the Month: Pears

Apples have been the craze for the past few months in apple picking, apple pies and apple cider, but now is a good time to turn our attention to another fruit that is packed with flavor and health benefits. The December Dietitian Pick of the Month is pears, a delicious, juicy and nutritious fruit full of fiber and flavonoids. Similarly to apples, there are a variety of pears and, while they are all nutritious, they each have a little variation in nutrients and flavor. For an example, red pears contain an additional compound called anthocyanin, which promotes heart health and anti-aging. In addition, you can use a pear just like you would an apple: bake into desserts, make a sauce, roast them, and use them to top toast, oatmeal or yogurt. They are also particularly good with strong cheeses and drizzled with honey. For more information on the health benefits of pears and a recipe, take a look below.

5 Reasons to Try Pears

1. Pair pears with blue cheese, parmesan or aged white cheddar for a quick snack.

2. Pears are a good source of dietary fiber with 5.5g and only 100 calories for a medium-sized pair.

3. Overripe pears are best used in cooked recipes such as poached pears or grilled pears over pork chops.

4. Pears are rich in antioxidants and vitamin C that can be beneficial for the immune system.

5. Pears are a wonderful source of potassium, which means that they can have a significant impact on heart health.

Holiday Pear Salad with Glazed Pecans

Serves 6

All you need:

1 egg white, beaten

2 tbsp Hy-Vee select maple syrup

2 tsp dark brown sugar

1/4 tsp salt

1 ½ cups organic pecan halves

2 small ripe pears, sliced

6 cups mixed baby greens

1/2 to 2/3 cup light raspberry vinaigrette or red wine vinaigrette dressing

Fresh raspberries, optional

All you do:

1. Preheat oven to 300°F. For glazed pecans, combine egg white, maple syrup, sugar and salt in a large bowl. Stir in pecans, tossing to coat. Spread pecans on aluminum foil-lined baking sheet. Bake 25 minutes or until crisp and lightly browned, stirring once. Remove from oven. Stir pecans to release from foil; set aside.

2. In large salad bowl toss sliced pears and greens together. Drizzle with dressing and sprinkle with glazed pecans. Top with fresh raspberries, if desired.

Nutrition per Serving: 280 calories, 21g fat, 290mg sodium, 23g carbohydrate, 4g dietary fiber, 4g protein

-West Lakes Hy-Vee Dietitians Team