Wednesday, April 16, 2014
Inquirer Daily News

Cooking this week with pears

Looking to add some sweet flavor to your fall dinners? Pears are your perfect ingredient due to their sugary taste and nutritional benefits.

This fruit – which is in season right now – is high in fiber, with six grams per medium-sized pear. A high-fiber diet provides many benefits, such as aiding in digestion, keeping cholesterol levels down, and preventing certain cancers. Pears also contain other nutrients, such as vitamins C and K.

Plus, recent studies have shown that consuming pears can help lower the risk of type 2 diabetes in both men and women, according to This fruit contains certain flavonoids, which are known to improve insulin sensitivity.

Although you may think that this fruit is just good for fruit salad and sweet desserts, pears can also complement meat, pizza and even soup nicely with its juicy texture and honey-buttery flavor.

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  • So start off November right and try these recipes below:

    Monday: Honey-wheat pizza with pear-prosciutto salad

    Here’s a nice lightened-up pizza you can make that’s less than 400 calories! This recipe mixes whole-wheat and all purpose flower, and includes spinach, honey and prosciutto.

    Per serving: 393 calories, 12.7g fat, 56.8g carbohydrates, 18.1g protein, 5.3g fiber

    View recipe on >

    Tuesday: Red pepper-and-pear soup

    This low-calorie soup is full of fruits and veggies, such as red peppers, carrots, and of course, pears! Add some fat-free chicken broth and a few spices, and the soup will be ready in 40 minutes.

    Per serving: 103 calories, 5.2g fat, 14.4g carbohydrates, 1.9g protein, 3.6g fiber

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    Wednesday: Peppered pork and pears

    The sweet pears complement the peppered pork nicely in this low-fat meal. Also included in this meal is pear brandy, fat-free chicken broth, and white wine.

    Per serving: 259 calories, 7.5g fat, 16.8 g carbohydrates, 28.8g protein, 3.3g fiber

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    Thursday: Hot ham and pear melt

    This sandwich if full of tasty ingredients, such as ham, apricot, arugula, goat cheese, and pears. Served on a whole grain baguette, this meal is only 300 calories.

    Per serving: 300 calories, 10g fat, 36g carbohydrates, 16g protein, 3g fiber

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    Friday: Chicken thighs with pear and leek sauce

    This recipe combines currant jelly with a variety of fall flavors, such as pears, walnuts, and leek for a quick pan sauce. It only takes 35 minutes to make this protein-packed meal.

    Per serving: 333 calories, 18g fat, 20g carbohydrates, 23g protein, 3g fiber

    View recipe on >

    Lauren Mennen
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