Every year I make a New Year’s resolution… and sometimes stick to it. Over the years, countless clients have told me they resolve to lose weight in the coming year, but most of us fail to reach our resolutions. What’s the problem? Instead of vague promises to lose weight or get healthy, perhaps we should focus on the causes of the issue: Small changes are what really add up. A more realistic goal may be to change a particular behavior that contributes to health. Here are a few ideas.
Slow down! When we eat quickly, we tend to eat too many calories before our brains register satisfaction. Take in the environment, enjoy conversation, and savor each bite. If you’re struggling to hit the brakes, make sure you’re spending at least 20 minutes enjoying your meal.
Prepare ahead of time. You don’t have to spend Sunday afternoon preparing the week’s meals – I know I don’t have an entire afternoon to spare! Instead, focus on one meal: Prep dinner while making breakfast. To save time, I make larger amounts and spread the meals over the week.
Drink up! Drinking more water is so simple, but even dietitians fail at this one. Water is necessary for metabolic processes and may help us feel fuller. I’m not a sipper, so I’ve set my phone to vibrate multiple times each day to remind me to drink a glass of water – and it works!
Wear an activity tracker. It’s easy, many are inexpensive, and they sync with your phone so you can track progress. I use mine for biofeedback and if I haven’t reached my steps in the evening I take the dog for a longer walk or get in some steps while brushing my teeth.
Reduce screen time. This recommendation isn’t just for kids! If you binge watch your favorite show or eat dinner in front of the TV each night, I’m talking to you. In the time it takes to watch just one episode, you can get in a workout or prepare dinner for the next night – two items on this list!
Small changes really do add up. But if you must focus on the scale, try a more realistic and measurable goal – such as, to lose 10 pounds and keep it off for the entire year. Isn’t that the hard part, anyway? Here’s to a happy and healthy 2017!
Do 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
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
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
This super simple compote is a beautiful and delicious way to preserve some of fall’s fading flavors. You’ll make a simple infusion which combines the unique flavor of Earl Grey tea with vanilla and orange, and then simply stir in sugar and fresh pears. Serve this compote over yogurt or ricotta for a delightful breakfast or snack, spoon it over vanilla ice cream, or try it atop crostinis spread with your favorite soft cheese.
Pear Compote with Earl Grey & Vanilla
1 cup boiling water
2 Earl Grey tea bags
1 tablespoon vanilla paste
¾ cup sugar
3 firm ripe USA Pears, such as Comice or Red Anjou, small dice
Place the tea bags into the cup of boiling water and steep for 2 to 3 minutes to make a very strong tea. Remove the teabags and discard. Peel two long strips of zest from the orange using a vegetable peeler. Stack them on top of one another and slice them on a diagonal into very thin strips. Slice the orange in half and squeeze the juice into a medium saucepan. To the same saucepan add the tea, orange zest strips and vanilla paste, and bring to a simmer over medium-high heat. Continue to simmer the mixture, uncovered, for 5 – 7 minutes or until reduced by half. Once reduced, add the sugar and stir to dissolve. Return to a simmer and cook for 2 minutes (but no longer) to lightly caramelize the sugar. Stir in the diced pears, cover, and cook for another 5 – 7 minutes until the pears are just tender. Allow to cool for one hour and then transfer to a pint jar, being sure the pears are submerged in the syrup, and refrigerate (the compote will thicken considerably as it cools). Store in the refrigerator for up to one month.
2 cups milk
2 chai tea bags
2 large eggs PLUS 2 egg yolks
⅓ cup packed brown sugar
1 cup heavy whipping cream
⅛ teaspoon salt
1 ¼ cups old-fashioned oats
1 firm ripe USA pear, such as Bosc or Anjou For garnish
1 ripe USA pear, such as Concorde or Anjou
½ cup fresh berries, such as raspberries or blueberries
Preheat oven to 325 degrees. Pour the milk into a medium saucepan and warm over medium heat until steaming. Add the teabags, cover, and steep for 5 minutes. In the meantime, combine the eggs and yolks in a small bowl and whisk thoroughly with a fork. Once the tea has infused the milk, remove and discard the teabags. Add the brown sugar to the hot milk and stir to dissolve. Next, add the cold whipping cream, followed by the beaten eggs and the salt, and whisk thoroughly to combine. Set the mixture aside.
Divide the oats evenly between six 6 – 8 ounce ramekins. Peel the firm pear and cut into ½ inch cubes (if your pear is still quite firm, try dicing into even smaller cubes so that it will become soft during baking). Divide the pear cubes between the ramekins. Lastly, pour the custard into the ramekins atop the oats and pear, filling all of the ramekins evenly. Place the ramekins in a baking pan and pour boiling water into the pan so that it comes halfway up the sides. Cover loosely with foil and carefully transfer to the preheated oven.
Bake for 20 minutes, and then check the custards for doneness. This is most easily achieved by pulling back the foil and very gently shaking the pan. If the centers are still jiggly, they need more cooking time. Continue to check every 5 minutes until the centers are just set. Once set, carefully remove the pan from the oven and then remove from the hot water bath individually using tongs or a kitchen towel. Serve the baked oatmeal hot or warm with slices of fresh, ripe pears and a few of your favorite berries.
Here is a fun fall take on the classic morning glory muffin, a popular recipe published in Gourmet Magazine back in the 1980s. These muffins are chock-full of fruit, vegetables, and nuts, making them hearty and filling, but they retain a soft, light texture, as any great muffin should. They will keep very well in the refrigerator and reheat wonderfully thanks to their high moisture content. If you prefer your muffins warm from the oven, you can even mix up a batch and bake off just a few at a time, saving the remaining batter for up to 5 days in the refrigerator.
2 cups whole wheat pastry flour
1 cup lightly packed brown sugar
2 teaspoons cinnamon
⅛ teaspoon nutmeg
1 ½ teaspoons baking soda
½ teaspoon salt
1 ½ cups finely shredded carrot (about 2 medium carrots)
1 ½ cups finely diced pear (from about 2 ripe USA Pears, such as Bartlett)
⅔ cup unsweetened shredded coconut
½ cup walnuts, roughly chopped
¾ cup neutral-flavored oil, such as canola or safflower
2 large eggs
1 teaspoon vanilla
2 tablespoons demerara sugar, for sprinkling on top (optional)
Preheat the oven to 350 degrees. In a large bowl, combine the flour, sugar, cinnamon, nutmeg, soda, and salt, and whisk to combine. Add the carrot, pear, coconut, and walnuts to the flour mixture and stir gently to coat the fruit and vegetables. In a separate small bowl, whisk together the oil, eggs, and vanilla. Add the liquid mixture to the dry and stir gently until no dry pockets of flour remain. Line a muffin tin with papers and fill each cup ¾ full with the batter. Sprinkle each muffin with a little demerara sugar. Transfer to the preheated oven and bake the muffins for 25-30 minutes, or until a toothpick inserted in the center of a muffin comes out clean.
4 ounces extra virgin olive oil
3 garlic cloves
2 tablespoons walnuts
¼ cup parmesan cheese
¼ cup fresh basil leaves, torn Sandwich
½ USA Pear, sliced
¼ cup crumbled gorgonzola cheese
Sliced walnuts for topping
4 slices of Dave’s Killer Bread
Add ingredients to make the pesto to high speed blender or food processor in the order displayed. Blend until smooth. Toast bread until light brown. Spread pesto on toasts. Add sliced pears and top with cheese and walnuts. Serve immediately.
Here is an elegant and delicious breakfast recipe that is incredibly easy to make. The simple batter is whipped up in the blender and poured into a muffin tin filled with warm, cinnamon-spiced pears. Just 25 minutes in the oven and the popovers become light, fluffy, and irresistibly golden brown. Make a double batch and freeze the extras in a heavy-duty zipper bag. Just pop them into a hot oven for a few minutes to reheat for a quick breakfast.
¼ cup (half a stick) butter
2 firm ripe USA Pears, such as Green Anjou or Bosc, medium dice
½ teaspoon cinnamon
1 cup milk
½ teaspoon vanilla
1 cup flour
⅛ teaspoon salt
Maple syrup for serving
Preheat the oven to 425 degrees. Melt the butter in the microwave in a medium bowl, about 30 seconds. Dip the corner of a paper towel in the butter and lightly grease a 12-muffin tin, including about ½ an inch around the edges of each muffin cup. Add the diced pears and cinnamon to the bowl with the remaining butter and gently stir to combine. Divide the pear mixture between the 12 muffin cups and place in the preheated oven for 5 minutes. While the muffin tin preheats, combine the eggs, milk, and vanilla in a blender and whiz for 5 seconds to mix. Whisk the flour and salt together in a small bowl and add it to the blender. Cover and blend about 10 seconds to thoroughly combine the ingredients, scraping down the sides if necessary. Once the timer goes off, remove the muffin tin from the oven and immediately pour the batter over the pears, leaving about ¼ inch of room at the top of each muffin cup. Return the tin to the oven and bake for 22-25 minutes, undisturbed, or until the popovers have puffed up and are beginning to turn golden brown. Loosen the popovers from the tin and serve immediately. Top each popover with any bits of pear that remain in the tin and drizzle with maple syrup, if desired.
This delicious savory-and-sweet strata is the ideal recipe for this holiday season. It’s so versatile that it can act as the main course or a side dish for any meal—breakfast, lunch, or dinner. Ham, gruyere cheese, and fresh thyme add a rich, savory element, and pears and real maple syrup add a subtle sweetness that creates the perfect balance. Put this together the night before and pop it in the oven in the morning for an easy but elegant brunch to feed the whole family.
Butter for greasing pan
2 ½ cups half and half
6 large eggs
½ teaspoon salt
1 teaspoon orange zest (from about half an orange)
½ teaspoon fresh thyme, roughly chopped
3 tablespoons pure maple syrup
10 loose cups good-quality, artisan bread, cut into 1 ½ inch cubes (from one small loaf)
⅓ pound best quality ham, thinly sliced
2 ripe USA Pears, such as Red or Green Bartlett, cut into large cubes
1 cup (loose) grated gruyere cheese (vintage sharp cheddar would be great, too)
Preheat oven to 375 degrees and lightly butter a 9 x 13 baking dish or large casserole. In a large bowl combine the half and half, eggs, salt, orange zest, thyme, and maple syrup and whisk to combine thoroughly. Add the bread cubes (be sure not to use more than 10 cups or the strata will be too dry) and toss to combine. Next, add the ham (tearing into smaller pieces if necessary), the pears, and about half of the cheese. Toss once again to evenly distribute the ingredients. Transfer the mixture and all of its liquid to the prepared baking dish and sprinkle with the remaining cheese (at this point the strata may be covered and refrigerated overnight). Bake the strata for 45-50 minutes, or until nicely browned and very hot in the middle. If baking the strata directly from the refrigerator, add 15-20 minutes to its cooking time, covering it loosely with foil for the additional time to prevent over-browning.
Buttery Comice pears are generally not used in cooking, but create a custardy rich filling in this luscious stuffed French toast. Using cinnamon swirl bread adds plenty of spice and a hint of sweetness. Recipe developed by Amy Sherman.
4 slices cinnamon swirl bread, 1 inch thick
1 ripe Comice USA Pear
1 cup whole milk
1 teaspoon unsalted butter
Maple syrup or powdered sugar
Using a sharp bread knife, cut a pocket in one end of each slice of bread. The pocket should leave a border of about one inch from the sides of the bread.
Peel the pears, cut in half and core them. Working over bowl, use a knife or the vegetable peeler to cut the pear into very thin strips. Spread open the pocket in the bread and fill it with pear slices using a butter knife.
Transfer stuffed bread to a baking dish large enough to hold all the slices in a single layer. In a medium bowl, beat together milk and eggs and pour over the bread. After 5 minutes, flip the bread and using a fork, prick the bread to help it absorb the liquid. Repeat. Allow the bread to absorb all the liquid, about 15 minutes.
Melt butter on non-stick griddle or skillet over medium heat. Fry the French toast in two batches until golden brown and cooked through, about 3 minutes per side. Serve with maple syrup or dust with powdered sugar.
This large pancake puffs up in the oven but quickly deflates. Anjou pears hold their shape beautifully and add plenty of flavor to this breakfast entrée.
1 cup whole milk
1 cup all-purpose flour
½ teaspoon vanilla extract
½ teaspoon salt
3 Anjou (Red or Green) USA Pears, peeled, cored, and sliced, about 3 cups
½ teaspoon cinnamon
2 tablespoons unsalted butter
¼ cup sugar
Preheat oven to 450 degrees.
In a large mixing bowl, whisk the eggs then add the milk, flour, vanilla, and salt. Continue whisking until batter is smooth.
Melt the butter in a cast iron or ovenproof 10-inch skillet. Add the pears and cinnamon and cook, stirring gently, until the pears begin to soften, about 5 minutes. Add the sugar and cook over medium heat, stirring, for 3 minutes. Pears will still be somewhat firm.
Pour the batter evenly over the top of the pears. Transfer the skillet to the oven and bake until the edge of the pancake begins to turn brown and puffs, about 15 minutes.
Remove the skillet from the oven and sift powdered sugar on top using a sifter or fine mesh strainer. Slice into quarters and serve immediately.