Fall is the Pear-fect Time for Sweet Swaps

Let me set the record straight: there’s no one food that’s a miracle cure for all ailments, nor is there just one food that is responsible for causing all of our health issues. Balance is what’s key when it comes to a healthy diet.

If there is one food that adds calories without adding much value, it’s sugar. Sugar is what I call, The Master of Disguise, appearing more often on food labels than you might realize, and not always spelled as s-u-g-a-r. These aliases can show up on ingredient lists as molasses, high fructose corn syrup, organic cane juice, and dozens of other names.

The good news is that our new food labels (on or before January 2020) will finally differentiate between natural sugar (the sugar that is inherently within foods like milk, yogurt and fruit) and added sugar (the sugar and its substitutes that food companies add to their products).

In the meantime, it’s best to get your sweets from natural sources, like fruit, which don’t even need to wear any labels. Pears are an example of a delicious fruit that not only satisfies your sweet tooth, but also brings a bushel of other nutritional benefits.

Did you know that one medium-sized pear provides 6 grams of fiber, a nutrient most of us don’t seem to get enough of? Fiber helps you feel fuller for longer and helps food move through your system more efficiently, two important factors that could help promote weight loss and better digestion. Pears also contain important nutrients including vitamins C and K, potassium, calcium, and an array of antioxidants…and contain only 100 calories!

Although a juicy pear can stand on its own as a snack or even dessert, you can also purée pears and use them as a “sweet swap” in a variety of recipes. For example, pear purée can be substituted for refined sugar in baked goods – like cookies, cakes and breads – as a natural sweetener. With Halloween and the holidays on the horizon, sugary temptations are inevitable. Don’t be afraid to put a spin on a classic recipe by trying a pear purée sweet swap. You might just be creating a new crowd favorite!

Inspired to try a sweet swap recipe? Try my Crunchy Pear Cobbler for dessert tonight — it’s so easy to put together and even easier to enjoy!

Add Pears to Your Tailgate or Watch-Party Spread

Tailgate and game watch party food are among my favorite meal categories. While I love indulging in some of the heartier game-day fare, I also like to balance things out and cleanse my palate with fresh produce. Juicy and naturally sweet USA Pears, which offer an excellent source of fiber (6 grams for a medium size), can play a crave-worthy role in any game-day menu.

A fresh, fruit salad is a staple dish I always enjoy on game day, whether it’s a get-together that I’m hosting or one where I’m attending as a guest. A fruit salad is also a crowd-pleaser, from toddlers to adults. (On a side note: The other day, my 4-year-old spotted the first pears of the season on our kitchen counter and literally squealed, “Ooh! Can I have one?” True story.)

While pears are in peak season during fall and winter, mix them into a salad with other fall fruits, like I did here in this Pear, Apple, and Grape Salad with Thyme and Walnuts. Or, if you’re a true pear connoisseur like me, use a few different pear varieties with a range of colors and textures and use just pears in your fall fruit salad!

I also add pears in my White Wine Sangria with Winter Fruits and in my mixed green salad made of spinach, arugula, pears, toasted almonds, and vinaigrette.

Happy tailgating!

Michelle Dudash, RDN, is a registered dietitian nutritionist, Cordon Bleu-certified chef, and author of Clean Eating for Busy Families. Join her on Instagram at @michelledudash for more delicious and healthy eating inspiration.

Want more fun pear-ific recipes to please a crowd? Check out our Recipes page!

Eating Seasonally

Pears with mother and son

You may have heard mention of the importance of eating seasonally, but what does that mean and why does it matter? Eating produce when it is in season is not a new idea, in fact, it was the norm before industrialized agriculture and giant grocery stores. The general idea is that we eat foods when they are naturally harvested, such as berries in the summer and pears starting in the fall. The nutritional benefit is that seasonal fruits and vegetables tend to pack more nutrients and richer flavors than foods that should ripen before being harvested or during shipment. And in this way, seasonal foods tend to be cheaper and less damaging to the environment. An interesting fact about pears is that optimal ripening actually occurs after being harvested and cold storage, and therefore, they are available nearly year-round!

So which fruits and vegetables should I eat now? Interestingly, autumn is the season when the most produce is harvested, including pears, apples, grapes, persimmons, kale, broccoli, squash, and brussels sprouts. Check out SNAP-Ed for a more detailed list to get your mouth watering! Try adding fresh seasonal produce to recipes for added flavor and texture. On a side note, since canned and frozen fruits and vegetables are picked during their peak seasons, these are also excellent choices as additions to your dishes. Look for products without added sauces and fruits packed in juice to limit added sugars. Happy eating!

For more information, visit the American Heart Association.

Three Reasons & Ways to PEAR More Often This School Year

By Ashley Koff RD*

An apple for the teacher? Why not a pear?! I love pears, so I get especially excited during this time of year. Pear season is kicking off (look for Bartletts, Red Bartletts and Starkrimsons!), and before I share some of my favorite ways to enjoy pears, I thought I would tell you a little about the nutritional benefits of this healthy, in-season fruit.

  1. Pears pack fiber – If you are trying to improve your fiber intake,** then pears are your better choice. A medium pear provides about 6 grams, which is a great way to help you meet your daily fiber goals. Plus, fiber helps you feel full and satisfied longer, so when it comes to smart snacking, fiber is a must.
  2. Pears have excellent skin – with pears it’s best to eat the skin for the better nutrition win! Rich in a variety of plant compounds like flavonoids, as well as providing fiber, I recommend enjoying your pear skin and all!
  3. Pears offer variety – different flavors, colors and textures for different dishes means there are so many ways to bring pears into your better nutrition plan more often.

So, with all that good news here are some of my favorite ways to snack on pears – perfect to help power parents and kids through the new school year:

Slice ‘em up and use them as “toast” or “crackers” for a better nutrition upgrade more often.

  • I love topping mine with nut butter, delicious spices (like turmeric) and cacao nibs for extra crunch (see my photo).
  • Take slices, add nut butter or cheese or dairy-free nut cheese and make mini sandwiches to take with you as an easy midday better nutrition pit stop and a great after school or pre-workout snack.

Pear Egg Boats

  • Halve a pear, scoop out a little space in the center, add an egg and bake/broil.
  • Top with cayenne pepper and/or a pinch of sea salt. Share on Instagram or just eat it on up J

Dice ‘n Swap

  • Move over croutons, pear cubes just took your salad from a 50 to 100% delicious and packed with better nutrition.
  • You can roll your pear cubes in oil and some spices and bake them for a different taste.

Pear Dippers

  • Slice firm pears lengthwise to make dippers
  • Dip in yogurt, hummus, and even chocolate (oh and you can freeze these too for an awesome bite later on!).

*Ashley Koff RD is a raving fan of pears (I love writing about myself in the third person 😉 but I am also told its proper for legal disclosures). She is a paid sponsor for this post by USA Pears

** Adults need >25g fiber minimum daily and many of you are not hitting that number often enough. How do you know if you are meeting your better fiber needs? Try the Better Fiber Evaluation to assess your current fiber nutrition intake and needs.