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

Mulligatawny Soup with Chicken, Pears, and Coconut

mulligatawny-soupThis autumn inspired version of Mulligatawny soup is sure to delight. Colorful pears, tender chicken, sweet potatoes, and rich coconut milk star in this adaptation of a classic English soup with Indian origins. The recipe comes together in about 30 minutes for an easy weeknight dinner, and the leftovers taste even better. Top the soup with crunchy toasted coconut and bright, fresh cilantro leaves.

Ingredients:
2 tablespoon butter, divided
1 pound chicken breast, cut into ½ inch pieces
salt and pepper
1 medium yellow onion, medium dice
3 cloves garlic, minced
2 teaspoon freshly grated ginger
1 ½ teaspoon Madras curry powder
1 teaspoon turmeric
1 teaspoon garam masala
4 cups chicken broth
1 pound sweet potatoes, medium dice
2 firm USA Pears, such as Concorde or Comice, medium dice
1 (13.5 oz.) can coconut milk
¾ cup unsweetened coconut flakes, toasted
1 cup loosely packed cilantro leaves

Directions:
In a large soup pot over medium heat melt 1 tablespoon of the butter. Add the diced chicken and season generously with salt and pepper. Saute for 3 to 4 minutes or until just cooked through. Transfer chicken to a small bowl. Add the remaining butter to the same pan and saute the onion until lightly browned, about 5 minutes. Add the garlic, ginger, and all three spices and saute for one minute more. Next, add the chicken broth to deglaze the pan, stirring to pick up any browned bits. Add the diced sweet potatoes to the liquid, cover, and bring to a boil. Once boiling, uncover and reduce to a simmer, cooking for 6 – 8 minutes or until sweet potatoes are tender. Add the diced pears and continue to simmer for 5 minutes more. Stir in the coconut milk and season the soup to taste with more salt and pepper if necessary. Divide the soup between bowls and garnish each with the toasted coconut and cilantro.

Prep time: 30 minutes
Yield: 4 – 6 servings

Pear Sweetened Spiced Molasses Cookies

pear-cookies-crop-1These delightful fall cookies are reminiscent of a classic soft molasses cookie, but are made with less than half of the sugar in a typical recipe. Pear puree stands in for much of the sugar, adding a wonderfully unique pear flavor to the cookies, along with fiber, vitamins, and minerals. Bake off a batch of these tender cookies and store the extras in the refrigerator for packing into lunches or for after school snacks.

Ingredients:
6 tablespoons unsalted butter, melted
¼ cup packed light brown sugar
1 egg
1 cup pear puree (from about 2 ripe USA Pears, such as Red or Green Bartlett, diced and
pureed in a blender until smooth)
¼ cup molasses
2 ¼ cups whole wheat pastry flour
1 teaspoon cinnamon
1 teaspoon ground ginger
½ teaspoon cloves
½ teaspoon baking powder
½ teaspoon salt
granulated sugar, for rolling

Directions:
In a large bowl, combine melted butter and brown sugar and whisk to combine. Add egg, one cup of the pear puree, and molasses and whisk again until smooth. In a second bowl, combine the flour, spices, baking powder, and salt, and stir to mix. Add the dry ingredients to the wet and stir until the mixture comes together to form a soft dough. Refrigerate the dough until firm, at least one hour.

When you are ready to bake the cookies, preheat the oven to 375 degrees. Prepare a small bowl of granulated sugar for rolling the cookies. Roll the chilled dough into 1 ½ inch balls and roll in the granulated sugar, placing the cookies onto greased baking sheets as you go. Lastly, flatten the cookies slightly with the bottom of a drinking glass that has been dipped in the remaining sugar to prevent sticking. Bake the cookies for 11-13 minutes, rotating once during cooking. Allow to cool before removing from pans.

Stuffed Avocado with Bay Shrimp, Pear, and Mango

This stuffed avocado recipe is both simple and elegant. Begin with sweet and salty bay shrimp, and add crunchy pears and tropical, ripe mango to provide great texture and flavor. Bright, fresh lime juice plays perfectly with the creamy, rich avocado, and a pop of fresh mint will bring it all together. Serve this salad for lunch on a warm day, or alongside some grilled meat at your next barbecue.

Stuffed AvocadoIngredients
8 oz. bay shrimp
¼ a red onion, finely minced
1 firm ripe USA Pear, small dice
1 ripe mango, peeled and diced small
1 tablespoon freshly squeezed lime juice
2 teaspoons neutral oil, such as grapeseed
¼ teaspoon sea salt
1 small handful fresh mint leaves, torn
2 ripe avocados, halved and pitted

Directions
In a medium bowl, combine the shrimp, onion, pear, mango, and lime juice and gently stir to combine. Add the oil and salt, and toss to coat. Gently mix in the torn mint at the last moment. Divide the mixture between the four avocado halves, filling the cavity and allowing the extra shrimp salad to overflow onto the plate. Serve immediately.

Prep time: 20 minutes
Yield: 4 servings

Smoky Red Pear and Grilled Corn Salsa

USA Pears are back in season, and this unique late summer salsa is the perfect way to show them off! Adding a few pinches of cumin lends the salsa a gentle smokiness which balances the honey-sweetness of the pears. Serve this salsa with your favorite tortilla chips or use it to generously top grilled chicken or pork.

red pear salsa
Ingredients
2 ears of corn, shucked
1 tsp. neutral flavored oil, such as grapeseed
½ a medium sweet onion, small dice
1 jalapeno, seeded and finely minced
2 firm ripe red USA pears, such as Starkrimson or Red Bartlett
1 lime (for zest and juice)
¼ tsp. ground cumin
¼ tsp. sea salt
2 Tbsp. chopped fresh cilantro

Directions
Preheat your grill to medium. Drizzle the oil over the corn and rub to coat with the oil. Once the grill is hot, cook the corn for about 15 minutes, turning occasionally, until hot and blistered in spots. Set the corn aside until cool enough to handle. Once cooled, cut the kernels from the cobs using a sharp knife. In a medium bowl, combine the corn, sweet onion, jalapeno, and pears. Zest half of the lime and add it to the salsa, then halve the lime and squeeze the juice over the ingredients. Add the cumin, salt, and cilantro, and gently toss to coat. Transfer the salsa to a bowl and serve.

Prep time: 35 minutes
Yield: 3 cups salsa

Grill Master

grilled pearsTo me, summer means sunshine, farmers’ markets and grilling. I personally love the flavors of grilled foods and regularly grill veggies as a side or base for meals. One of the greatest challenges I have faced in my years of counseling and teaching is that people have been trained to think they don’t like fruit and/or vegetables, and they don’t venture outside the norm for ingredients or culinary techniques. The remedy is simply to get a little creative in the kitchen – or backyard – and be okay with failing once in a while. I base most of my meals on produce, and in the summer that means adding a treat of grilled fruit at the end!

Grilling is probably one of the simplest culinary techniques for fruit and veggies. In the beginning, it’s a good idea to stay close to the grill to keep an eye on your food; err on the side of slightly lower heat so it doesn’t burn, then turn up the heat at the end for beautiful grill marks. Grilling infuses fruit with smoky and savory flavors and causes caramelization of sugars, leading to more color and flavor changes. It’s a whole new way to experience fruit! In my food science lab, we talk about how sugars in fruit, when exposed to high temperatures, start to melt: The sugars are inverted and water is released, resulting in sugar molecules rearranging and binding together to form chains. Organic acids and other flavor compounds also accrue, resulting in different flavors than the original sugars. Basically, the compounds are altered so we sense a unique flavor on our taste receptors.* Science is fun!

My favorite treat is to slice pears in half, set them on the top rack to soften, then pop it onto the heat for a bit at the end. I serve them drizzled with honey or chocolate sauce, then sprinkle with walnuts or a dollop of whipped cream. Delicious and a pretty presentation! Want more ideas? Check out a few of my favorite grilled pear recipes, including grilled pears stuffed with mascarpone and bacon, at USA Pears.
*McWiliams, Margaret. (2012). Foods Experimental Perspectives. New Jersey: Prentice Hall.

Pear and Fresh Vegetable Summer Rolls

summerrollsThese colorful and refreshing summer rolls aren’t just beautiful, they are absolutely delicious! You can use any variety of vegetables and herbs to fill the rolls, not just those I’ve mentioned here. Use firm pears for filling the rolls – they add just the right amount of sweetness along with a unique crunch. It takes a little practice to get the hang of working with the spring roll skins, but once you’ve got it down, you’ll be wanting to make fresh rolls all summer long.

Ingredients:
several handfuls spinach leaves, stems trimmed
half an English cucumber, cut into long, thin strips
1 large carrot, grated or cut into a fine julienne
1 sweet pepper, cut into long thin strips
2 firm USA pears, such as Anjou, sliced julienne style
several sprigs fresh basil
12 spring roll skins
your favorite peanut sauce or sweet chili sauce for dipping

Directions:
Prepare all of the vegetables first and place them in small dishes around your work area. Julienne the pears last to delay browning, and place them at your workstation as well. Moisten one spring roll skin by running it under cold water for about 5 seconds on each side. While the skin is still firm, transfer it to your work surface. Do not allow the skin to get too flexible before you place it on your work surface or it will be difficult to work with. Fill the roll by layering several spinach leaves across the center, leaving about one inch of open space on both sides. Top with the sliced vegetables, then the pears, and finally with a few basil leaves. By now the wrapper will be pliable. Starting at the bottom, carefully roll the summer roll up like a burrito, wrapping the ends in about halfway through your roll. Place the completed roll on a platter, and repeat the process until you are out of ingredients. Do not stack the rolls, as they can become quite sticky. Once all of the rolls are completed, slice them on a diagonal with a serrated knife, arrange, and serve with your favorite dipping sauce.

Prep time: 40 minutes
Yield: 12 rolls

Thai-Inspired Chicken and Pear “Noodle” Salad

PEARNOODLEThis fresh and fun recipe isn’t just chock-full of vegetables, it’s chock-full of delicious USA Pears! Firm, fiber-rich Anjou pears stand in for noodles in this salad, and the “noodles” couldn’t be more simple to make using a spiral vegetable slicer. Start by shredding leftover chicken (or pick up a rotisserie chicken). Next, shake together the Asian lime dressing, slice the veggies for the salad, and finally, toss it all together with the pear “noodles”. Top the salad with toasted, chopped peanuts and get ready to fall in love!

Thai-Inspired Chicken and Pear “Noodle” Salad

For the Asian Lime Dressing:
¼ cup freshly squeezed lime juice
2 tablespoons honey
2 tablespoons water
1 – 2 teaspoons fish sauce, according to your taste

Directions:
Combine the lime juice and honey in a small jar with a tight-fitting lid and shake vigorously to dissolve the honey. Add the water and fish sauce and stir to combine. Taste for seasoning, adding more fish sauce or honey if necessary.

For the Chicken and Pear “Noodle” Salad:
8 ounces cooked, cooled, and shredded chicken breast
2 packed cups finely shredded red cabbage
1 medium carrot, fine julienne
3 scallions, sliced thinly on the bias
3 firm USA Pears, such as Anjou, sliced into a noodle shape on a spiral vegetable slicer
1 cup loosely packed cilantro leaves
a handful of fresh basil leaves, torn
1/4 cup chopped roasted and salted peanuts

Directions:
In a large bowl, combine the shredded chicken, cabbage, carrot, and scallions with about half of the dressing and toss gently to combine. Spiralize the pears at the last moment to prevent discoloration, and add them to the salad along with the cilantro and basil. Toss the salad gently once again to combine. Taste for seasoning, adding more dressing if desired. Transfer the salad to a large platter or bowl and top with the chopped peanuts.

Prep time: 25 minutes
Yield: 4 – 6 servings