Healthy is Strong

Bosc Heart
February is American Heart Month, and taking care of yourself and the ones you love is the perfect way to say I love you this Valentine’s Day. According to the Million Hearts® Healthy is Strong campaign, heart disease is the leading cause of death in men and women. Instead of giving your sweetie chocolates this Valentine’s Day, why not give your heart? For men and women, one small change can add up to one healthy heart!

One simple way to boost heart health is with physical activity. No, you don’t have to run five miles every day, but increasing activity slowly, such as a romantic walk with your sweetie, improves cardiovascular health. As a rule of thumb, aim for 150 minutes of activity each week – and if you #PearUp with a partner, you’re more likely to stick to your plan!

Another quick fix is to add in heart-y foods to your diet, such as fresh fruits, vegetables, no salt added nuts and seeds, fish, and healthy oils, such as olive or canola. To keep it simple, try a piece of fruit for a snack, such as the delicious Anjou, Bosc or Bartlett pear – all American Heart Association Heart-Check certified for health. For a delectable option that still feels sinful, try sliced pears drizzled with dark chocolate. Yum!

So this February when love is in the air, remember that a healthy heart is a strong heart! Visit Healthy is Strong or Go Red for Women for more tips to take charge of your heart health.

Dark Chocolate Dipped Pears

Valentine pears dipped in chocolate and topped with fun toppingsMove over strawberries—chocolate dipped pears are a fresh twist on this decadent Valentine’s Day treat. Rich dark chocolate pairs perfectly with Red Anjou pears, which just so happen to be heart-check certified by the American Heart Association. (Happy National Heart Month!) Decorate your dipped pears with a variety of creative options for sprinkling, like nuts, coconut flakes, and even vivid red chile powder for a kick. With this thoughtful homemade gift, your Valentine will definitely be yours!

Makes 32

2 USA Red Anjou pears (about 1 pound)
1 teaspoon Fruit-Fresh® Produce Protector
8 ounces dark chocolate (60 to 70% cacao), chopped

Options for Sprinkling:
Finely chopped pistachios or other nuts
Flaky sea salt
Shredded coconut
Chile powder
Curry powder
Sesame seeds
Chopped colorful dried fruit, such as apricots, cranberries, or goji berries

Fill a medium saucepan with about 1 inch of water and bring it to a simmer over medium-high heat. Line a baking sheet with wax paper.

Halve, core, and stem the pears and cut each one into 16 wedges. Sprinkle with the Fruit-Fresh and toss the pears gently to coat evenly. (This will prevent the cut pears from browning for several hours.) Arrange the pears on the prepared baking sheet and place it next to the stove.

Place the chocolate in a medium stainless-steel bowl and set the bowl over the pan of simmering water. (Make sure the water doesn’t touch the bottom of the bowl.) Once the chocolate begins to melt, stir until melted and smooth, about 3 minutes. Remove the chocolate from the heat.

Immediately begin dipping the wide ends of the pears in the chocolate, coating about half the length. Allow the excess chocolate to drip back into the bowl and place the dipped pears on the wax paper. Working quickly before the chocolate dries, sprinkle with your choice of the optional garnishes. Refrigerate, uncovered to allow the chocolate to set, about 1 hour.

Once set, cover loosely with plastic wrap and keep the pears in the refrigerator until served. Enjoy them within the day.

Chocolate Pears 3

Pear, Pistachio & Parmesan Pinwheels

PinwheelsYou’ll be the host with the most when you present these warm, flaky hors d’oeuvres to guests on New Year’s Eve. Diced USA pears are rolled up in puff pastry, with crunchy pistachios, piquant Parmesan, and a kick of cracked pepper, creating bite-sized bursts of flavor. Deceptively simple to prepare, and sweet and savory at the same time, they make the perfect cocktail accompaniment.

1 sheet frozen puff pastry (half a 17.3-ounce package), thawed
1 large egg, lightly beaten
1 cup finely diced USA Red Anjou or Bartlett pear (about ½ a large pear)
¼ cup ground pistachios
¼ cup freshly grated Parmesan cheese
1 teaspoon coarsely ground black pepper

Place the pastry sheet on a clean work surface and roll it out to smooth the seams and create a 10-inch square. Cut the square in half, forming two 10-by-5-inch rectangles. Brush the entire surface of each half of the pastry lightly with some of the beaten egg. Leaving a 1/2-inch border along a longer edge of each rectangle, sprinkle with the pears, pistachios, Parmesan, and pepper, dividing each ingredient evenly between the two.

Starting at the long side opposite the plain border, roll up each pastry like a jelly roll, pressing gently to seal the ends, creating a long log. Wrap each log individually in plastic wrap and chill in the freezer until firm, at least 1 hour and up to 3 days.

To bake, position racks in the top and bottom thirds of the oven and preheat it to 400°F. Line 2 large baking sheets with parchment paper.

Cut each pastry log crosswise into about 24 round pinwheels. Arrange the pinwheels on the lined baking sheets, spacing them about 1 inch apart. Bake until the pinwheels are puffed and golden brown, about 20 minutes, rotating the pans from top to bottom in the oven about halfway through.

Cool briefly on the pans, and serve warm. Makes 48 hors d’oeuvres.

Waiting for the Weight?

Copyright: <a href='http://www.123rf.com/profile_rosipro'>rosipro / 123RF Stock Photo</a>Ah, the holidays. That magical time of year when friends and family come together, airports are overrun, siblings fight, and we all pack on a few pounds that we resolve to lose in January. (Actually, a study in the New England Journal of Medicine in 2000 suggests we only gain about one pound over the holidays!) My first holiday gathering is this week, and since I have a terrible sweet tooth I’ve already pictured the dessert table. It looks delicious and is full of my favorites, so what do I do? I say it every year – plan, plan, plan! So where to start?

First, never arrive hungry. If I’m hungry when I walk in the door, within minutes I might have a bottle of wine and an entire cake in my hands. That’s not good, so carry filling snacks with you or stop on the way to the party for a filling bite.

Second, eat well throughout the day to avoid peaks and valleys in blood sugar that may cause overindulgence. A good tip I tell my clients is to always eat two macronutrients together, such as a high-fiber carbohydrate with a protein or fat – for example, a fresh, fiber-rich pear with a few cubes of cheese or a smear of nut butter. Fiber, fat, and protein help us stay satisfied in different ways, so we can stay on track when temptation dances in front of us.

Third, step away from the table! We tend to linger in the kitchen or over the treats; this makes sense because we’re social eaters and eating together connects us, especially at the holidays. But if you move the party away a few feet, you’re less likely to mindlessly nibble. Likewise, use a beautiful fruit bowl as your centerpiece – happy and healthy!

Fourth, watch the libations! If your indulgence is more of the liquid kind, try a low-calorie mixer or follow what I call the sandwich method: Have your cocktail, but follow it with a glass of water before the next cocktail. This will help you avoid overindulgence and help you stay hydrated – another cause of overindulgence.

Finally, if you do overindulge, cut yourself some slack, stick to your exercise routine, and get back on track with the next bite . Eating healthfully, enjoying plenty of fruits and veggies, and drinking more water will help you fight the holiday overindulgence and stay on track through the New Year!

Staying Fit and Healthy Through the Holidays

peartapemeasureToo many indulgences and fewer workouts can wreak havoc with your energy level and your waistline this time of year. However, there are simple ways to create balance that don’t require sacrificing your favorite goodies, or even stepping into a gym. Check out my realistic three-step strategy for staying fit through the holidays.

Step One: Whip up some healthy holiday dishes
Go ahead and enjoy your very favorite holiday foods prepared traditionally. But commit to lightening up others. For example, replace one pie with baked pears, or a mock pear cobbler. Simply sauté chopped ripe pears over low heat in a little water seasoned with a bit of fresh squeeze lemon juice and fresh grated ginger. Top with a healthy “crumble” made from mixing rolled oats and ground cinnamon into almond butter. Or instead of creamed spinach, serve a fresh spinach salad, dressed in balsamic vinaigrette, topped with sliced pears and chopped walnuts.

Step Two: Move in ways you look forward to
You don’t have to spend hours on the elliptical to burn off holiday calories. In fact, this is a great time of year to be active with family and friends in fun ways that can still keep you fit. Head to an ice skating rink, have a dance off, or organize a group hike, walk, or game.

Step Three: Make room for special indulgences.
Many of my clients find themselves eating things they don’t even really like during the holidays, simply because they’re there. When faced with a treat, take a moment to rate it, using a 5-star scale, 5 being “can’t-live-without” and 0 being “meh, if I pass it up, I won’t feel deprived.” If a food rates a 3 or less, skip it. And if it’s a worthwhile splurge create balance in simple ways. For example, if it’s carb-heavy, like a brownie, opt for a protein topped salad rather than a sandwich or wrap for lunch. This strategy literally allows you to have your cake (or pie) and eat it too!

Four Recipes for Diabetic Eating

Nourishing, naturally sweet and truly delicious, pears are in season which makes it the perfect time of year to celebrate the joy of eating well. National Diabetes Month (November) is coming to a close, but eating diabetes-friendly foods is important year-round and it’s my personal mission to change the conversation around the diabetic diet from one of deprivation to one of gratifying intentions to eat to nourish your body. Whole foods, like pears, are nutrient dense and sustaining which makes them easy to love. I also love the concept of “food gratitude” as it offers you a positive way to celebrate the good-for-you foods on your plate like the many reasons to be grateful for pears. The fiber content of the pear, 6 grams per medium piece of fruit, helps to naturally keep blood sugars in check. Plus, they are a good source of vitamin C, a powerful antioxidant that boosts immune function and rids the body of disease causing free radicals. You can enjoy a pear as a snack or incorporate them into more savory meal preparations.

No matter how you enjoy pears, the right ripeness is most important. Check the neck near the stem with your thumb. If it yields to pressure you’ll know it is ripe. Here are a few of my favorite snack recipes using pears that are perfect for the diabetic and non-diabetic alike.

Pears with Tahini, Chocolate, Honey and Hemp Seeds
Ingredients:
1 medium pear
1 tablespoon tahini (sesame seed paste)
1 teaspoon honey
1 tablespoon hemp seeds
1 teaspoon dark chocolate shavings

Instructions:
1) Core then slice the pear into 6 equal wedges.
2) Drizzle with tahini and honey.
3) Sprinkle the wedges with the hemp seeds and dark chocolate shavings.

Savory Yogurt Pear Parfait
3/4 cup plain low-fat Greek yogurt
½ teaspoon orange zest
½ teaspoon honey
½ cup diced pears (tossed with 1 teaspoon lemon juice)
1 tablespoon unsalted chopped hazelnuts
1/2 teaspoon Za’atar
1/2 teaspoon olive oil
Pinch of sea salt

Instructions:
1. In a small bowl, combine the yogurt, honey and orange zest.
2. Top with pears, hazelnuts, za’atar, olive oil and sea salt.
CoolWeatherCobblerCool Weather Cobbler (From my new cookbook, Whole Cooking and Nutrition)
Ingredients:
For the Filling:
6 medium pears or apples, peeled, cored, and sliced
1 cup fresh or frozen cranberries and/or pitted cherries
1 tablespoon arrowroot powder
1 teaspoon ground cinnamon
1 teaspoon grated fresh ginger
1 teaspoon freshly grated orange zest
For the Topping:
1 cup almond flour
2 cups gluten-free rolled oats
1/2 cup whole-wheat flour (or gluten free flour)
1/4 cup unsalted, toasted pumpkin seeds
1/4 cup raw, unsalted sliced almonds
1 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
2 tablespoons melted coconut oil or canola oil
1 tablespoon extra-virgin olive oil
1/3 cup pure maple syrup (preferably grade B)

Instructions:
1) Preheat the oven to 350 degrees.
2) For the filling, toss together the fruit, arrowroot powder, cinnamon, ginger, and orange zest in a medium bowl. Spread the filling in the bottom of an 8×12-inch baking dish.
3) To make the topping, stir together the almond flour, oats, whole-wheat flour, pumpkin seeds, almonds, cinnamon, and salt in another bowl. Drizzle in the coconut oil, olive oil, and maple syrup and mix until evenly combined.
4) Crumble the topping over the filling and bake for 40 minutes, or until the topping is brown and the fruit is bubbling. Remove cobbler from the oven and set aside to cool for 10 minutes before serving.

Ginger-Cardamom Pear Sauce with Pistachios (From my new cookbook, Whole Cooking and Nutrition)
Serving Size ½ cup
Ingredients:
2 pounds ripe pears
1 cup water
2 tablespoons freshly squeezed lemon juice
1 teaspoon ground cardamom
1 teaspoon fresh ginger
6 tablespoons roughly chopped pistachios

Instructions:
1) Combine all the ingredients except for the pistachios in a medium saucepan over medium high heat.
2) Cover the pan and bring the mixture to a boil; then reduce the heat to medium – love and simmer for 30 minutes or until the pears are very tender.
3) Remove the pan from the heat and cool slightly.
4) Transfer the mixture to a blender or food processor and puree until smooth (or desired texture).
5) Top each serving with 1 tablespoon of chopped pistachios.

Cauliflower Pear Soup

soupCauliflower and pear are blended together to form a rich and creamy soup with just a hint of sweetness. A garnish of pear and sage leaves adds a festive touch.

 Ingredients:               
2 Red D’anjou pears
1 head of cauliflower, about 4 cups roughly chopped
2 cups water
1 cup chicken or vegetable broth
1 cup whole milk
1/4 cup grated Parmigiano Reggiano
1 teaspoon kosher salt, divided
2 Tablespoons extra virgin olive oil
10-12 fresh sage leaves

Directions: 
Peel, core and chop one pear, then cut the other pear in half and peel, core and chop one half. Remove the core from the reserved pear half, and finely dice it, and set it aside for a garnish. Place the chopped pear and cauliflower in a soup pot and add the water and broth. Bring to a boil over high heat, then lower the heat and simmer until the cauliflower and pears are very soft, about 10 -15 minutes.

Meanwhile, heat a small skillet and add the olive oil. When hot, add the sage leaves and cook until crisp. Set aside to use as a garnish.

Add the milk, cheese and ½ teaspoon salt to the soup. Puree in a blender in batches or using a stick blender, until very smooth. Taste and add additional salt as needed. Note: amount of salt will depend on the broth you use.

Divide soup into bowls and garnish each with fried sage leaves, a drizzle of the oil and some diced pear.

prep time:10 minutes
cooking time: 20 minutes
yield: Serves 4

Why Alternative Protein Like Cricket Flours May Work for You

What do you do when you can’t eat 90% of the foods you used to enjoy? You start from scratch and that’s not such a bad thing.

Charles B. Wilson – Founder & CEO of CricketFlours.com

Many of us have shared that same feeling when we look around the kitchen and think, “There is nothing to eat in here!” However, in reality there many delicious recipes that could be made with ingredients at hand but sometimes we lack the inspiration or motivation. However, a little while ago I found myself along that same line of thinking but there was actually nothing that I could eat – literally nothing.

I confess, I have a vested interest in this topic, as I’m the founder of Cricket Flours. But let me tell you a little about my experience and why it led me to create this company. A few of you may be squeamish about the flour, and I totally understand! I’ve found it to work well with my many food allergies, but it’s not for everyone.

Here’s my story: Growing up my family had a couple of different food allergies and dietary restrictions, but I never really had any of those same issues myself. However after I started getting sick and not feeling like myself, I decided to undergo food allergy tests with my doctor. I never knew those tests would lead to a restrictive diet that removed over 60+ different foods from my diet. It is easy to remove foods that you don’t like or perhaps ones that you know you shouldn’t eat. But removing ingredients such as black pepper, shrimp, wheat, cocoa, coconut, and many others, it really made it difficult when you can’t eat 90% of the foods I used to enjoy.

tea-cakesRecipe idea: Pear and Cricket Financiers – A new twist on the classic almond tea cake with brown butter and all purpose cricket flour. Super easy and elegant to make. After I received those test results, I had to rebuild my diet from scratch. Baking flours I used to use growing up were now off the table. Even protein powders I used to love after a workout were gone. It was on this journey to find new foods and ingredients that worked with my new diet that I came across a new ingredient: cricket flour. I was searching for alternative flours and protein powders that could work, and found a few articles talking edible insects that are used by cultures around the world. Not only are insects sustainable, but also I could use them in my baking recipes or even in my protein shakes for a boost of protein and nutrition. I found that cricket flour worked great in a lot of our family’s recipes because it adds a slightly nutty or even a hint of cocoa to baked goods and is naturally gluten free.

brownies-3Recipe idea: Chocolate Decadence Cake with Pear Compote – A fudgy, flourless chocolate cake made with cricket powder and with pear ginger compote. When we use cricket flour in our baking recipes we can add a few tablespoons to our normal recipes, or add up to 1 part cricket powder to 4 parts normal baking flour. In shakes/smoothies 2 tablespoons adds 10g of protein along with calcium, iron, and even B12 for energy. We found it was great way to get the protein and nutrition again in our favorite recipes. So starting from scratch in our kitchen definitely hasn’t been easy, but it did get easier when we found alternative ingredients like cricket flour. So we put together these great recipes for you to try using cricket flour in new ways. Enjoy!

smoothie-2Recipe idea: Tropical Pear Juice Boost – Delicious pears, pineapple and mangoes get a boost of protein from cricket powder in this refreshing juice drink.

Check out other interesting alternative protein recipes!

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only those produced by the USA Pears

Pear, Buckwheat, and Gouda Scones with Fig Jam

SconesDo you have company coming for Easter brunch? Alongside the ham and asparagus, serve these delightfully unique savory scones. Honey-sweet pears, nutty buckwheat, and tangy Gouda cheese are a match made in heaven. Offer the scones with a side of fig jam and watch how quickly they disappear.

Pear, Buckwheat, and Gouda Scones with Fig Jam

Ingredients:
1 ¼ cups all purpose flour
¾ cup buckwheat flour
¼ cup sugar
⅛ teaspoon ground nutmeg
2 teaspoons baking powder
¼ teaspoon salt
6 tablespoons cold, unsalted butter, cut into small cubes
6 ounces firm, aged gouda cheese, grated
2 ripe USA Pears, such as Red Anjou or Bosc, small dice
¾ cup buttermilk (plus 2 tablespoons more if necessary)
Fig jam, for serving

Directions:
Preheat the oven to 400 degrees. In a food processor, combine the flours, sugar, nutmeg, baking powder, and salt and pulse to combine. Add the cold butter and the cheese and pulse briefly 8 – 10 times, or until the mixture becomes crumbly. Transfer to a large bowl, add the diced pears, and stir gently to combine. Make a well in the center of the mixture and pour in the buttermilk. Using a fork, gently bring the mixture together until just combined, adding more buttermilk if necessary. The mixture should be moist and crumbly, but not sticky. Turn the scone dough out onto a lightly floured board and using floured hands, gently press into a circle about ¾ inch tall. Using a 2 to 3 inch floured biscuit cutter or glass, cut as many scones as you can from the dough and gently transfer them to a baking sheet, leaving at least one inch of space between each scone. Gather the remaining dough and press into a circle again, continuing to cut out scones until all of the dough has been used up. Bake the scones for 22-25 minutes, or until a toothpick inserted into the center of a scone comes out clean. Allow the scones to cool for at least 15 minutes and serve with the fig jam.

Prep time: 20 minutes, plus baking
Yield: 8-12 scones

Snack Right to Stay Healthy Through the Holidays

Office candy dishes, gifts of baked goods, parties, dinners, and extra-packed to-do lists all shuffle in with the holiday season. And increased stress levels can also follow suit. While we can’t do your holiday shopping for you, we can offer up a helpful tool for keeping your energy level stable, your mood happier, and your weight steadier during the holiday season… snacks. But not just any old snacks will do, follow these four tips to ensure your snacks are energy-boosting powerhouses.

Use the Rule of 2: The combination of protein, high fiber/less processed carbohydrates, and fat is one that keeps blood sugar and energy levels stable for hours. At mealtime, make sure you have this triple threat (+ veggies!) on your plate. At snack time, aim for at least 2 of the 3…what we call the “rule of 2.” Examples: Sliced pear (carbs) with almond butter (fat); string cheese (protein) with hummus (fat); small latte (protein from milk) with walnuts (fat).
Recipe idea: Pear Slices With Goat Cheese, Pistachios, And Pink Peppercorns

Sip with Snacks: The winter air is dry. When you combine that with a hectic schedule with too few sips of water, dehydration often comes knocking. To ensure water intake throughout the day, hydrate along with snacks. A cup of herbal tea or sparkling water with lemon not only helps to hydrate but also makes your snack feel more satisfying by naturally slowing you down while you eat (because you’re also sipping). Including fruits and/or veggies in snacks also helps to hydrate, since these foods naturally contain lots of water.
Recipe idea: Pear And Pineapple Green Smoothie

Pear and Pineapple Green Smoothie smSQ

Practice Mindfulness: A busier-than-usual schedule mixed with more-abundant-than-usual treats lying around can lead to all-day noshing without really realizing or enjoying it. Mindfulness — having an internal conversation with yourself before eating to ask yourself if you’re actually hungry, what you’re really hungry for, etc. — is a vital component to ensuring that you don’t eat more than you need and also make choices that make you feel good. Before eating, ask yourself “Will this make me feel good now? In two hours? Tomorrow?” If you can answer yes to all three, and you’re genuinely hungry, then have enough to satisfy that hunger. If your answer is no, take a walk, sip some tea, catch up with a co-worker, or any other non-food related 5-minute activity.
Recipe idea: Grilled Chicken, Pear, and Avocado Toasts

Plan Ahead: Preparation is key during the holidays. Have a holiday party coming up? Think about your schedule, consider what time the party starts, what you want to eat there, and whether you need a snack beforehand. If you’re shopping on the weekend, plan where you’ll have lunch, how you’ll stay hydrated, and whether you need a snack or two in your bag (answer: you usually do.) The bottomline is that if you don’t plan out food choices ahead of time, you leave it up to chance and that doesn’t always bode well during the busy, sweet-filled holidays. But a little planning goes a long way to making you feel better all season long!
Recipe idea: Pear PB And J Bouquet

PBJ Bouquet 1