One medium pear is 100 calories, has 5.5 grams of fiber, 10% of the daily value of vitamin C, and 5% of the daily value of potassium! The high pectin in pears makes them ideal for jams and spreads.
A member of the rose family, pears are delicious in both sweet and savory dishes and can be enjoyed raw, stewed, sauteed, baked, roasted, poached and grilled!
If you enjoy pears, here is a wonderful salad to share with family and friends during the Fall season!
Pear waldrof salad:
4 large crisp, green pears, unpeeled, chopped into chunks
5 stalks of celery trimmed, coarsely sliced
1/2 cup golden raisins
1/2 cup walnuts
1 teaspoon grated lemon rind
1 cup low fat cottage cheese
1/4 cup plain Greek yogurt
1 tablespoon lemon juice
1 tablespoon honey
Place chopped pears, celery, raisins, walnuts and lemon rind into a large bowl and toss together. Place cottage cheese, yogurt, lemon juice, and honey into the container of a blender and process for 2 minutes until smooth and creamy. Pour cottage cheese dressing over pear mixture and stir to combine well. Chill until serving. Serves 8 people.
Serving size: 1 cup
Total fat: 6g
Sat. fat: 1g
For more information: Food and Nutrition Journal September/October 2014. Academy of Nutrition and Dietetics.