Pear “Toasts”

Pears sliced lengthwise topped with delicious toppingsYou’ve probably noticed how trendy the idea of toast has become, with food magazines, cooking shows, and restaurant chefs across the country coming up with enticing toppings for a humble slice of bread. There are even entire cafes dedicated to the concept. But what happens when you have the wacky idea to exchange a slice of pear for the bread? Magic!

Here are four delicious ideas for topping pear “toasts” at home. Consider this a jumping off point for coming up with your own creative combinations, using whatever variety of pear you have ripening on the counter, and any tasty toppings sitting in your fridge or pantry. The options are practically endless, since pears taste amazing with both sweet and savory flavors. These quick creations are a yummy snack for kids and adults alike, whether the craving strikes after school or at the office. But really they are great anytime of the day, from breakfast on the go to a midnight snack.

The first step is to slice a ripe USA pear lengthwise, cutting on either side of the core to create 1/4-inch thick planks. Next, get topping!

Toast 1:
USA Green Anjou Pear
Almond Nut Butter
Banana Slices
Honey Drizzle
Cinnamon Sprinkle
Poppy Seeds

Toast 2:
USA Bosc Pear
Roasted Red Pepper Hummus
Cucumber Slices
Crumbled Feta
Chopped Kalamata Olives
Dill Sprigs

Toast 3:
USA Bosc Pear
Gorgonzola Dolce Cheese
Salami Slices
Chopped Hazelnuts
Chopped Parsley

Toast 4:
USA Red Anjou
Vanilla Greek Yogurt
Chopped Dried Apricots
Mint Leaves
Black Sesame Seeds

Spring is in the Air

pear blossoms on a tree in springSpring is in the air. And along with that, at least for me, comes the feeling of renewal – out with the old, in with new. First thing I like to do is go through my closet; sandals to replace boots, t-shirts replace sweaters, and long sleeve dresses make room for sleeveless ones.

Next stop, the kitchen. I try year-round to make sure my cupboards and refrigerator aren’t stocked with foods that have expired. But part of my spring-cleaning ritual still includes a thorough review. And after the gloominess of winter, I long for a kitchen stocked with fresh produce that make me feel great.

Well, hello, Anjou pear.

Yes, I could have enjoyed you when it was snowing outside, but honestly, I got sidetracked. Packed with satiating fiber and with the powerful antioxidant of Vitamin C, you are a welcome addition to my refreshed, spring lifestyle. Since I’ll be even more active than I was in the winter (just completed my yoga teacher training last month!), I’m going to need to stay satiated and energized with the right foods.

Here are some of my favorite ways to enjoy pears:

1. Sliced and cooked into my morning bowl of oatmeal for some sweetness.

oatmeall topped with pears and walnuts in a bowl2. Thin slivers on a slice of 100% whole wheat bread with peanut butter for crunch and sweetness (instead of jam). Perhaps with a drizzle of honey. Whole wheat toast topped with peanut butter and sliced pears
3. Slices or cubes added to any type of mixed green salad with olive oil and white balsamic vinegar for crunch and sweetness. Goodbye croutons and sugar-laden salad dressings.Mixed greens topped with fresh, sliced pears
4. Cut into wedges served with a tablespoon of almond butter for a delicious snack.Sliced pear wedges with nut butter for dipping

And now, I’m feeling properly prePEARed for spring!

Put Your Best Fork Forward!

Woman with curly blonde hair in an orchard excitedly about to bite a fresh pearHappy National Nutrition Month! Every year, the Academy of Nutrition and Dietetics encourages getting back to the basics of a healthful diet, and moving toward healthful habits can be as simple as changing the next bite. Lately, I have been hearing of more nutrition and food fads and myths than usual. It seems the internet has made everyone a nutrition expert. (Insert a shrug and a sigh.) My personal pet peeve is the use of the phrases good food and bad food. Unfortunately, nutrition isn’t black and white unless you’re eating a hot fudge sundae. When I was an obese teen, I’d come home after school and cram my mouth full of snack cakes, potato chips, whatever packaged food I could find in our overstuffed pantry. These, of course, were not nutrient-dense choices and I don’t ever recommend eating this way. But can we still splurge on perceived bad foods while maintaining a healthful diet?

Yes. Eating well doesn’t have to be complicated, it can be as simple as starting with the next forkful. Each bite is important, but never splurging is an impossibility. I eventually overhauled my diet and my palate – but I didn’t start there. I started with one simple change. I added more fresh produce. Notice I didn’t say I cut out the junk, ran five miles a day, and added fresh produce, because I didn’t (at first). I made a conscious decision to add fresh foods to my plate. Sometimes it was as simple as a few carrots in addition to my chips. Sometimes it was a piece of fruit after a meal. Over time, I started to feel a little better and liked how fresh foods tasted – and it wasn’t terribly difficult to maintain one bite at a time. Now, I feel great and I definitely still splurge!

Considering it is National Nutrition Month, let’s focus on a simple change, such as improving the next bite. Do I wish as a teen I had stuffed my face with pears and carrots instead? Of course. But starting with the next bite can turn into a lifelong habit!

Go green and get your culinary jig on this St. Patrick’s Day

Many Irish staples carry an impressive nutrient profile. You can boost the benefits even further by complementing them with flavorful, nutritious pears. Here are 4 ways to do it:

steel cut oatmeal in a small mason jar1) Irish Oatmeal
Start the day with a festive batch of oatmeal. Prepare this simple recipe for Slow Cooker Steel Cut Oats, then speckle with pieces of bright green Anjou pear (in season now!).

pretty diced pear and apple chutney in a jar2) Soda Bread
This quick and easy 5-Ingredient Whole-Wheat Irish Soda Bread is hearty and satisfying without breaking the calorie bank. Serve with a spread of pear jam or spoonfuls of pear chutney and chunks of sharp cheddar cheese.

Hearty sheppard's pie slice with bosc pears on a white plate with a green napkin3) Potatoes
Spuds get a bad reputation for being unhealthy but are actually filled with important nutrients, including potassium, iron, fiber and B-vitamins. Bake, mash or cut into fries and roast in the oven. Serve with roasted chicken and a side of Cinnamon Pear Sauce. For a one-pot meal, add chopped, firm Bosc pears to your favorite recipe for a tasty spin on a classic Shepard’s Pie.

sliced pears atop red cabbage with green onions in a white bowl4) Cabbage
There’s more to this cruciferous and cancer-fighting veggie than corned beef. Enjoy cabbage year-round in salads and slaws. Stick with the green theme by combining cabbage with kale in a fresh and crunchy Kale Cabbage and Pear Slaw with Citrus Dressing.

#PearUp with a Pal for Lasting Results!

Red Pear SuccessNow that 2017 is fully underway, you may be feeling less motivated to maintain your New Year’s resolution. You’re not alone: By two weeks into January, approximately 1/3 of us have failed to maintain our resolutions. So maybe it’s time to #pearup with a friend or group!

Studies suggest that people who participate alongside a partner or group, whether for weight loss or physical activity, tend to stick with the program longer (1, 2). Weight management programs that incorporate meetings or phone calls tend to have greater success partly due to encouragement and accountability (3). Newer research even suggests that online weight loss communities via various social media platforms are associated with greater weight loss (4, 5). From my personal experience, friends make the journey fun and we feel less alone. Friends and I sometimes get together to prep recipes for the week, incorporating lots of fruit, veggies, and fun into what can be an otherwise dull task!

Likewise, partner or group exercise tends to be more effective than going solo. This is partly due to the Köhler effect, which is when weaker members are motivated to keep up with more capable members of a group (6, 7). Additionally, if the group relies on everybody completing the task at hand, the weakest members tend to step up their performances, such as finishing a group jog (8). This seems to happen because we try to match our partner’s performance (9, 10), and virtual workout partners may have similar effects – noteworthy for those just starting out or who have anxiety around group fitness or gyms (11). Personally, I’m a fan of group exercise because meeting a friend makes me show up, we cheer each other on, and it feels less like work and more like fun. I’ve made some of my closest friends this way!

Whether you’re off and running with your resolution or still trying to get off the couch, think about enlisting a friend. Chances are, your friends need motivation and want to #pearup, too!

  1. Wing RR, Tate DF, Gorin AA, Raynor HA, Fava JL. Self-regulation program for maintenance of weight loss. N Engl J Med. 2006;355:1563-71.
  2. Dishman RK, Buckworth J. Increasing physical activity: A quantitative synthesis. Med Sci Sports Exerc. Jun 1996;28:706–19.
  3. Kulik NL, Fisher EB, Ward DS, Ennett ST, Bowling JM, Tate DF. Peer support enhanced social support in adolescent females during weight loss. Am J Health Behav. 2014;38:789-800.
  4. Pappas GL, Cunha TO, Bicalho PV, Ribeiro A, Couto Silva AP, Meira W Jr, Beleigoli AM. Factors associated with weight change in online weight management communities: A case study in the LoseIt Reddit community. J Med Internet Res. 2017;19:e17.
  5. Turner-McGrievy GM, Tate DF. Weight loss social support in 140 characters or less: Use of an online social network in a remotely delivered weight loss intervention. Transl Behav Med. 2013;3:287-94.
  6. Kerr NL, Hertel G. The Köhler group motivation gain: How to motivate the “weak links” in a group. Soc Pers Psychol Comp. January 2010;5:43–55.
  7. Weber B, Hertel G. Motivation gains of inferior group members: A meta-analytical review. J Pers Soc Psychol. 2007;93:973–93.
  8. Steiner ID. Group process and productivity. New York: Academic Press; 1972.
  9. Stroebe W, Diehl M, Abakoumkin G. Social compensation and the Köhler effect: Toward a theoretical explanation of motivation gains in group productivity. Mahwah, NJ: Lawrence Erlbaum; 1996. Witte E, Davis J, eds. Understanding group behavior: Consensual action by small groups; No. 2.
  10. Kerr NL, Messé LA, Seok DH, Sambolec EJ, Lount Jr. RB, Park ES. Psychological mechanisms underlying the Köhler motivation gain. Pers Soc Psychol B. 2007;33(6):828–41.
  11. Feltz DL, Forlenz ST, Winn B, Kerr NL. Cyber buddy is better than no buddy: A test of the Köhler motivation effect in exergames. Games Health J. 2014;3:98-105.

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

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

Crunchy Vegetable and Pear Salad

crunchy saladDid you know that many varieties of USA Pears are delicious when not yet ripe? Red and Green Anjou Pears are a perfect example. Though they might not seem ready to eat, they are already full of juicy pear flavor with a great, lightly crunchy texture. That makes unripe Anjous the perfect addition to salads and slaws.

This tasty salad is full of crisp, colorful vegetables and sweet Red Anjou Pears. Toss it with my almond butter-based dressing (sweetened with dates instead of refined sugar), and enjoy it as a quick lunch or an easy dinner side.

Crunchy Vegetable and Pear Salad

Ingredients
For the Almond Butter – Date Dressing:
3 tablespoons unsalted almond butter
3 tablespoons rice wine vinegar
2 Medjool dates, pitted and finely chopped
½ cup water
½ teaspoon sea salt

Directions:
Combine all of the ingredients in a blender and puree until smooth. Set the dressing aside until ready to use.

Ingredients
For the Salad:
4 packed cups chopped cabbage (red and/or green)
1 medium carrot, julienned or grated
1 yellow pepper, thinly sliced
3 scallions, sliced thinly on a diagonal
1 bunch watercress
2 firm USA Pears, such as Red Anjou, thinly sliced
¼ cup roasted almonds, roughly chopped

Directions:
In a large bowl, combine all of the salad ingredients except for the almonds. Drizzle with the dressing and toss gently to coat. Sprinkle the almonds over the top and serve.

Prep time: 20 minutes
Yield: 4 – 6 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!