Green Pear Juice

Green pear juiceThere’s perhaps no better way to start the day than a fresh pressed juice. Especially for those of us trying to reboot in January for a healthful start to 2017. With juicy, ripe pears as the base—delivering Vitamin C, sweetness, and flavor—this recipe is packed with nutrient-rich kale, cucumber, ginger, and lemon. It provides a burst of vitality on a chilly winter morning, but what’s more, it’s straight up delicious. If you aren’t yet on the juice kick, consider this a great place to start!

Makes 40 ounces (serves 2 to 4)

2 pounds ripe or slightly overripe USA Green Bartlett Pears, halved
1 bunch kale
1 ounce fresh ginger (about 3-inches long by 1-inch wide)
2 lemons, peel and outer pith cut away
1 large cucumber, cut into thirds

Pass all ingredients through a produce juicer in the order in which they are listed. Pour into glasses and serve, with ice cubes if desired.

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.

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

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.

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

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

Three Different Dips for Fresh Pears

peardIpsHere is a fun and simple way to serve fresh USA Pears as a snack or appetizer. I’ve taken already fiber-rich pears and added ingredients containing protein, calcium, and antioxidants. Whip up these three dips and store them in the refrigerator for up to three days. Simply pull them out to soften slightly before the kids get home from school or while waiting for guests to arrive. All that’s left to do is slice up a few of your favorite USA Pears for dipping!

Three Different Dips for Fresh Pears

Ingredients
¼ cup of your favorite nut butter
2 tablespoons dried cherries, finely chopped
4 oz. low-fat cream cheese, softened
⅛ – ¼ tsp. almond extract
3 tablespoons sliced almonds, toasted and chopped
1 (6 ounce) container plain or vanilla flavored Greek yogurt
8 – 10 fresh raspberries
cinnamon, for sprinkling
2 firm ripe USA Pears, such as Red or Green Anjou

Directions
Arrange three small bowls at your workstation. Into the first, add the nut butter and stir until smooth and blended. Top the nut butter with the chopped dried cherries. Into the second bowl, add the cream cheese and almond extract, and stir to combine. Sprinkle the cream cheese mixture with the toasted almonds. Into the third bowl, add the yogurt and raspberries, and stir well until the berries begin to break up and color the yogurt pink. Sprinkle the yogurt mixture with cinnamon. Lastly, cut the pears into wedges and serve alongside the three delicious dips.

Prep time 20 minutes
Yield: 6 snack-sized servings

The Two Diet Changes to Make in 2016

When it comes to personal meal goals, it’s important to focus on making changes that will make an impact, but aren’t unrealistic or overwhelming. So, we’ve put together our top two big-impact changes. These are changes that studies have shown will help you stay at a healthy weight, prevent disease and have more energy!

1. Keep track of the colors on your plate: Mind your fruits and veggies and aim to get 1 1/2 – 2 cups of fruit and at least 2 1/2 – 3 cups of veggies each day. For more information about exactly how much you should be eating based on your age and activity level, check out ChooseMyPlate.gov. Research shows that getting enough colorful produce can help keep weight off and ward off nasty diseases like cancer and heart disease. This is why the new 2015 – 2020 US Dietary Guidelines for Americans continues to recommend eating a variety of fruits (specifically whole fruits) as one of the keys to a healthy diet.

One way to help you meet your goals is to set a general guide for when you will have your fruits and veggies each day. For instance, many people find that having 1 cup of fruit at breakfast and 1/2 cup with a snack or after dinner works well. 1 cup of fruit is equivalent to one medium whole piece of fruit, such as a medium pear, or 1 cup of pear slices. For a fast snack on-the-go, we love to pair (pun intended!) a pear with 2 tablespoons of sliced almonds (or 14 whole almonds).

As for veggies, a great way to divide the servings up is to eat at least 1/2 cup with breakfast or a snack, 1 cup with lunch and 1 1/2 cups with dinner. In the winter, it’s great to include veggie based soups with lunches and dinners to make it extra easy to get your servings in. And don’t forget salsa and tomato sauce, which also count as veggies. Click here for a downloadable pdf that makes tracking colors each day a fun challenge for kids and adults alike.

Inspired? Try this crunchy and delicious Watercress Pear Slaw. Watercress Pear Slaw

2. Make the switch to unrefined carbohydrates: Many fad diets make carbs out to be the enemy – but not all carbs are bad! Refined sources of carbohydrates, such as those made from white flour (white bread products)), white rice, and those with added sugars (cookies, cakes, soda, sweetened cereals, etc.) are quickly digested and don’t offer much staying power. Plus, they can contribute to weight gain and elevated triglycerides. Think of these carbs as treats–– you can still have in small amounts, but not as the main part of a meal.

Less refined carbs, which include whole grains (rolled or steel-cut oats, bulgur wheat, wheat berries, 100% whole grain pasta), whole fruits (like pears!), starchy vegetables (winter squash, peas, and corn), and beans and legumes (black beans, lentils, etc.), contain more nutrients, particularly fiber and protein. These carbs keep you feeling satisfied and your blood sugar and energy level at a more even keel.

Inspired? Try starting the day with this refreshing and satisfying Pear Oatmeal and Blueberry Smoothie!pear-oatmeal-blueberry-breakfast-smoothie-sm

If you make these two changes you will notice a huge difference in the way that you feel within days! Have a healthy and happy new year!