Pear Kimchi

Pear Kimchi

Sweet pears and spicy flavors make for a winning combination. Kimchi, the mainstay of every Korean table, has been gaining mass appeal in recent years. Prized for its health benefits and irresistible spiciness, kimchi is becoming a staple condiment in many homes. If you’ve never made your own, then this version, featuring pears and crunchy root vegetables, is a great place to start. This is a quick kimchi recipe, meant to enjoy immediately. Serve it alongside a simple roast pork with steamed rice and sautéed greens, add it to a vegan grain bowl, place it atop ramen noodles or in lettuce wraps—you’ll find that the ways to enjoy fresh kimchi are endless.

Makes 8 to 10 servings

Ingredients: 

2 large white root vegetables, such as kohlrabi or turnips

2 large slightly underripe USA Pears

1/4 cup kosher salt

1/4 cup plus 1 1/2 tablespoons sugar

1/3 cup chives cut into 1 1/2-inch pieces

1/4 cup coarsely ground gochugaru (Korean red chile flakes)

2 1/2 tablespoons fish sauce

1 (1 1/2-inch) piece ginger, peeled and sliced

2 cloves garlic, peeled

3 to 4 tablespoons water

Black or toasted white sesame seeds, for garnish

Directions:

First, trim and peel the root vegetable bulbs and cut them into 2-inch-long by 1/4-inch-thick rectangular sticks (like French fries). Peel and core the pears and cut them the same way. Combine the pear and vegetable sticks in a large bowl and sprinkle with the salt and 1/4 cup of the sugar. Gently but thoroughly massage them in. Set the bowl aside at room temperature until the pears and veggies are tender and pliable and have given up a lot of juices, 20 to 30 minutes, tossing once about halfway through.

Drain off the accumulated juices, and rinse in several changes of cold water, then drain well and gently press out as much moisture as possible. Return the pear mixture to the bowl and add the chives.

Process the remaining 1 1/2 tablespoons sugar with the gochugaru, fish sauce, ginger, garlic, and 3 tablespoons water in a food processor to a smooth paste. Add the remaining 1 tablespoon of water, if needed. Thoroughly mix the paste into the pear mixture.

The fresh kimchi can be enjoyed immediately, or it can be kept in a container with a tight-fitting lid and kept in the refrigerator for up to 1 week. Sprinkle with sesame seeds before serving.

Want more pear recipes? Visit our recipe page!

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Photography: George Barberis (@georgebarberis)
Recipe and Styling: Andrea Slonecker (@andreaslonecker)

To Snack or Not to Snack? Intuitive Eating Answers the Question

That is the question of the hour! Popular media is full of nutrition advice, often encouraging wacky diets that cut specific food groups, macronutrients, or favorites. (Like cupcakes, I can’t live without cupcakes!) In this landscape of restrictive eating, I see people struggling with the constant merry-go-round of weight loss, weight gain, loss, gain… I know people not eating for long stretches each day or only eating every other day. The truth is, most of us can lose weight if we’re motivated. But, diets don’t teach us to listen to our bodies, which can lead to weight gain.

Intuitive eating is a lifestyle strategy that encourages mindfulness – listening to your body, rather than telling it what to do. It’s not a radical concept, but it’s one that encourages a healthy relationship with food and the body. By letting go of the diet mindset, rejecting the good food/bad food dichotomy, and allowing ourselves to enjoy food while listening to what we need, we can cast off the media spell that our bodies were all made from the same mold — and live better lives. Here are five of my favorite principles of intuitive eating…

1. Honor your hunger. This is simple: If your body is hungry, nourish it.

2. Respect your fullness. Listen to your body. When it tells you it’s no longer hungry and is comfortably sated, it is appropriate to stop eating. If you’re a fast eater like me, consciously take your time, rest your fork, and listen to what your body is saying.

3. Discover the satisfaction factor. If you truly “allow” yourself to enjoy favorite foods, you will feel more satisfied – likely with less food.

4. Honor your feelings without food. Instead of finding comfort in food when you are sad, stressed, or bored, find other activities that fill emotional needs.

5. Honor your health. Your health is a composite over time, not one snack or meal. Listen to what your body needs, choose foods that nourish, and eat with compassion.

So, what is the answer, should we snack or not? If your body says it needs a snack, then, listen to your biology. When a little hunger kicks in I try to reach for a yummy snack that fuels my busy life, like a pear with peanut butter. Living healthfully feels good, but it feels better off the carousel.

For more information, visit http://www.intuitiveeating.org.

Want more pear recipes? Visit our recipe page!

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5 Tips for Plant-Powering Your Eating Style

Plant-based eating is hot, hot, hot! More and more people are turning away from the traditional American plate – with a slab of meat at the center – towards a gorgeous, colorful, plant-centric plate filled with pulses (beans, lentils, peas), whole grains, vegetables, fruits, nuts, and seeds. No wonder this eating style is catching on—it’s downright delicious! From a whole grain bowl filled with chickpeas, pears and sunflower seeds, to a homemade veggie burger with avocado slices, there are so many delicious offerings.

A plant-based diet doesn’t mean that you have to give up meat altogether if you don’t want to; it just means that your diet focuses mostly on plants. This flexitarian eating style is linked with a boatload of benefits, such as lower risks of heart disease, type 2 diabetes, certain types of cancer and obesity, as well as lowering your carbon footprint. With so many reasons to go crazy for plants, what are you waiting for?

My Top 5 Tips for Plant-Powering Your Diet

1. Breakfast with Plants 

Kick off the day by flooding your body with feel-good nutrients from plants. Try nutritious, tasty starters, such as oats topped with pear slices and walnuts, buckwheat waffles with almond butter and berries, or a veggie burrito stuffed with sautéed veggies and black beans. See what I mean?

2. Whiz Up a Plant Smoothie

For energy and protein fuel, turn to your blender to create a plant-powered smoothie for a healthy snack or light meal. Throw in soymilk, a handful of nuts or seeds, sliced pears, and greens to create a lean, mean, green smoothie

3. Meal Prep

Instead of turning to takeout or fast food, pack your own nutritious lunch combinations by prepping your meals at the beginning of the week following this easy formula:

In an individual, airtight container layer: Salad greens (kale, arugula, spinach) + whole grains (quinoa, brown rice, farro) + plant protein (beans, lentils, tofu) + veggies (bell pepper, broccoli, snow peas) + fruit (diced pears, raisins, blueberries) + sauce (tahini dressing, vinaigrette, hummus) = nutritious and delicious.

4. Let Plants be the Star on Your Dinner Plate

When you ask the question, “What’s for dinner tonight?”, go straight to the plants in your fruit bowl, refrigerator and pantry. With simple ingredients, such as pears, quinoa, carrots and pistachios, you can create a flavorful pilaf. Yum!

5. Snack on Plants

You don’t have to limit your plant offerings to mealtime; munch on them between meals by dipping snow peas into tahini, pear wedges into almond butter, and whole grain flatbread into hummus.

Looking for more ins-pear-ation? Here’s my easy, delicious recipe for Jade Pear Pistachio Salad.

Want more pear recipes? Visit our recipe page!

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5 Pear Salads To Freshen Up Your Spring

When you think of spring, what comes to mind? Nourishment, freshness and rejuvenation may all describe it, and not just the season but also your diet and lifestyle. If you’re the type who hibernates all winter, then spring is ideal from coming out of your shell and embracing healthy choices and better eating habits before summer hits.

Besides their sweetness, pears make a great addition to salads as a way to elevate the nutritional value of the dish. One medium-sized pear packs 6 grams of fiber and contains zero sodium, fat or cholesterol, so you get all of the flavor and texture without the unhealthiness. Plus, when it comes salads, there are endless pear-ssibilities! We recommend kicking off spring with these five flavorful pear salads to suit any occasion.

1. Grilled and Fresh Pear Salad with Chile Oil and Togarashi

Try this flavorful Thai inspired salad with grilled and fresh pears for contrasting flavor and texture. The complex spice and chile blend to brighten a meal.

2. Warm Greens with Balsamic Lentils and Roasted Pears

Here is a hearty salad to warm and nourish you. Honey sweet roasted pears and tangy balsamic lentils are tossed with winter greens to make this simple and balanced meal. Serve the salad while still warm, but be sure to save the leftovers – this salad will be delicious straight from the refrigerator the next day after the flavors have continued to meld. If you desire a little more richness, try topping the salad with long curls of parmesan cheese.

3. USA Pear Super Simple Signature Salad

A classic salad suitable for a delicious, nutritious entree! The tangy crumbled blue cheese is delightfully offset by the sweet and juicy pear. Woodsy balsamic vinegar gives this salad further depth and hearty flavor. The greens can also be changed to spinach to give the salad extra nutrients. Roasted almonds or candied walnuts are good options with spinach.

4. Pear and Watercress Salad with Goat Cheese Gouda and Walnuts

This salad pairs sweet and juicy pears with peppery watercress and pungent cheese in a perfect blend to welcome spring to your dinner table.

5. Crunchy Vegetable and Pear Salad

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

Want more pear recipes? Visit our recipe page!

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6 Ways to Eat Well, Waste Less and Save Money

Each March ushers in spring and National Nutrition Month! This annual celebration of nourishing the body through food began with the presidential proclamation of National Nutrition Week in 1973. This year’s theme is Go Further with Food, which encourages us to achieve the benefits of eating well while reducing food waste. In other words, planning and managing food resources will save both nutrients and money! The message of eating well while saving money is particularly close to my heart, and who doesn’t want more money in the bank?

We can also think about nutrition status as a bank. We have nutrients stored in the body; when we eat we make a deposit and when we’re active we make a withdrawal. Throughout the day, the goal is to maintain appropriate fuel for living our best lives, and the same idea is true for your food budget. If you eat mindfully, you’ll get more out of your resources on hand rather than be relying on the bank. How can you eat well, waste less, and save more money? Start with these six steps…

1. Plan ahead! Some people spend an afternoon preparing food for the week. My weekends are too busy for this, but I still manage to plan at least 1-2 days ahead to prevent splurging. This means I eat better and spend less on food!

2. Visit the grocery store more often. This seems counterintuitive, but shopping more often means you can purchase less at a time, have fresher food on hand, and waste less food.

3. This may be the easiest change to make: Think about what you already have in the fridge before purchasing at the store. This deters spending more and prevents food waste!

4. Eat only until you’re satisfied. Overeating means spending more calories and money over time. Instead, portion out how much your body needs and slow down!

5. Fuel properly. Being active is important, so fuel your body with a wide variety of foods to go further.

6. Think about alternatives to more expensive foods. Usually, the most expensive choices are animal proteins and out-of-season or exotic produce. Consider vegetarian protein choices, such as legumes, whole grains, eggs, and low-fat dairy. Likewise, choose fruit and vegetables that are in season, or choose frozen or low-sodium canned options. Some fruit, such as pears, are available year-round for a delicious, nutritious option!

With a little forethought, you can go further with food. Visit the Academy of Nutrition and Dietetics for more ideas!

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Want more ideas? Check out delicious, heart-healthy recipes at USA Pears!

Cast-Iron Skillet Roasted Pears with Hearty Whole-Grain Panzanella (Vegan)

A good cast-iron pan works wonders on pears. When just-ripe Anjous are cut in half and seared in a hot skillet then placed in the oven, it brings out a rich and roasty caramelized flavor that renders the pears entrée worthy. They take on depth of flavor and luscious texture to make them a deliciously satisfying substitute for meat, whether you practice a vegetarian or vegan diet, or are just looking to reduce the amount of meat you consume. Here the roasted pears are offered with a warm, whole-grain panzanella, that ubiquitous Italian bread salad usually involving fruity tomatoes and basil in the height of summer. Fruity roasted pears are a perfect alternative at the end of winter. Packed with hearty greens and chicories, olives, and a maple-scallion dressing, this recipe makes for a nutritious one-dish meal.

Serves 4-6

Ingredients:

6 ounces seedy whole-grain artisan bread, torn into bite-size pieces (about 4 packed cups)

4 to 6 USA Red Anjou pears

Kosher salt and freshly ground black pepper

1/4 cup extra-virgin olive oil, plus more for drizzling

1 bunch scallions, white and green parts, trimmed and thinly sliced on a bias

2 garlic cloves, minced

2 tablespoons red wine vinegar

1 tablespoon pure maple syrup

4 packed cups torn radicchio leaves, soaked in cold water for 20 minutes and drained

2 packed cups baby kale or arugula leaves

3/4 cup green olives, smashed, pitted and very coarsely chopped

3 tablespoons chopped toasted almonds

Directions:

Spread the torn bread on a large rimmed baking sheet and broil in the oven until lightly charred all over but still a little soft inside, turning once, 3 to 5 minutes (be careful not to let them burn!). Remove the croutons from the oven and set aside.

Switch the oven to preheat to 475˚F. Halve and core the pears and sprinkle the cut sides lightly with salt and pepper.

In a large cast-iron skillet, heat 1 tablespoon of the oil over medium-high heat. When wisps of smoke appear, add the pears to the skillet in a single layer with cut sides down. Transfer the skillet to the oven and roast until the pears are deeply browned and caramelized on the cut sides and very tender inside when pierced with a fork, 20 to 25 minutes.

Transfer the roasted pears to a platter and loosely tent with foil. Place the pan of hot pear drippings over medium heat and immediately whisk in 1 more tablespoon of the oil, the scallions, and garlic and cook briefly, until just softened, 2 to 3 minutes. Turn off the heat and whisk in the vinegar, maple syrup, and the remaining 2 tablespoons of oil. Season to taste with salt and pepper.

In a large bowl, combine the croutons, radicchio, kale or arugula, and olives. Pour in the warm dressing and toss very thoroughly. If needed, drizzle in a little more olive oil so that all ingredients are nicely coated. Serve the pears over the warm salad, garnished with plenty of the toasted almonds.

Want more pear recipes? Visit our recipe page!

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Photography: George Barberis (@georgebarberis)
Recipe and Styling: Andrea Slonecker (@andreaslonecker)

Do’s and Don’ts of a Heart-Healthy Diet

Did you know that heart disease is the leading cause of death in the United States? In response, the American College of Cardiology and American Heart Association recently released stricter high blood pressure (hypertension) guidelines, narrowing the diagnosis from ³140/90 mmHg to ³120/80 mmHg. These numbers represent the amount of pressure exerted against the blood vessel walls when the heart contracts and relaxes. Over time this elevated pressure damages the heart, blood vessels, and increases risk for heart attack and stroke. The stricter guideline means more people will be diagnosed with hypertension, but instead of a push for pharmacologic remedies, the American Heart Association recommends improving diet for long-term heart health. February is American Heart Month, the national campaign to tackle heart disease. Is there a better time to love your heart?

A heart-healthy diet is attainable for everyone, with more DOs than do NOTs. For instance…

-Do eat more fruits and vegetables and whole grains, such as oatmeal or whole wheat bread.

-Do replace solid fats with unsaturated liquid fats or unsalted nuts and seeds.

-Do eat more fish and plant-based proteins.

-Try not to eat excessively salty or processed foods. This may mean eating fewer meals and snacks on the go.

For me, eating hearthealthy means running out the door with portable food in hand to prevent vending machine and fast food temptations. Preparing larger amounts and portioning them into portable containers for one-pot meals is my secret! Try

– Sprinkling sliced pears, cherry tomatoes, pine nuts, and gorgonzola atop a bed of lettuce or quinoa; drizzle with olive oil and vinegar.

– Mixing grilled veggies, chicken, brown rice, and a splash of seasoning or lite soy sauce.

– Tossing together oats, diced pears, dried cranberries, a dash of cinnamon or brown sugar (if you like), and low-fat milk. Refrigerate overnight for refreshing overnight oats, pop in the microwave for a comforting breakfast or lunch, or check out this One Pot oatmeal recipe!

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Want more ideas? Check out delicious, heart-healthy recipes at USA Pears!

Instant Pot Pear Oatmeal Jars

The Instant Pot, that magical cooking appliance that allows you to do everything from sautéing to pressure-cooking, is all the rage right now. I put it to use in the morning to cook steel cut oats in no time. What’s even better is that the oats can be combined with any variety of ripe USA Pears and cooked right in individual mason jars for the family on the go. After cooking, the jars are topped with a variety of toppings to jazz up this heart-healthy breakfast.

Makes 4 one-pint jars

Ingredients:

2 cups diced USA Pears

1 cup steel cut oats

1/4 cup chopped dried fruit, such as cranberries, cherries, dates, or raisins

6 tablespoons honey

8 teaspoons chia seeds

1/2 teaspoon cardamom

1/2 teaspoon ground ginger

Sea salt

About 3 cups water

Topping Ideas:

Coconut Milk Yogurt or Greek Yogurt

Dried fruit

Toasted Coconut Flakes

Cacao Nibs

Directions:

In each of 4 pint-size mason jars, combine 1/2 cup of the pears, 1/4 cup of the oats, 1 tablespoon of the dried fruit, 1 1/2 tablespoons of the honey, 2 teaspoons of the chia seeds, 1/8 teaspoon each of the cardamom and ground ginger, and a pinch of salt. Pour about 3/4 cup water into each jar, leaving at least 1 inch of headspace. Screw on the tops and shake the jars vigorously to mix everything together. Loosen the lids slightly to allow steam to release as they cook.

Prepare the Instant Pot by placing a wire rack in the bottom and pouring in 1 cup of water. Place the jars on the rack and secure the top of the pot. Select high pressure and set the timer for 20 minutes.

When done cooking, allow the pressure to naturally release for at least 10 minutes, then release any remaining pressure. (Consult the manufacturer’s instructions for safe use.) Open the pressure cooker and carefully remove the hot jars. Allow them to rest until the contents stop bubbling. Remove the lids using hot pads, being careful for steam. Stir each jar, then top as desired with the optional toppings. The oats can be served immediately or the lids can be put back on to serve them later.

Want more pear recipes? Visit our recipe page!

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Photography: George Barberis (@georgebarberis)
Recipe and Styling: Andrea Slonecker (@andreaslonecker)

I’ve Fallen Off The Wagon. Now What?

The holidays are behind us and grey months are ahead of us, which makes today a good day to consider the rest of 2018. Many of us make health-related New Year’s resolutions, and only 9.2% of people feel they successfully meet these goals. The problem may be that our goals were too drastic or too restrictive. We are all guilty of this type: “I’m going to run five miles every day” or “I’m only eating 1000 calories a day!” Unfortunately, drastic pledges that limit enjoying our lives generally don’t work. Plus, shouldn’t we enjoy life? YES! So, what can you do?

Step 1: Keep it simple. Counting calories or minutes on the treadmill may not be the best way to tackle your goals. If you currently don’t exercise, try adding one or two short walks during the day – even just ten minutes adds up to 70 minutes each week! If eating out is your doom, split a meal, try an appetizer instead of an entrée, or swap a side of fruit for a sugary dessert. Small changes really do make for long-term changes.

Step 2: Start fresh. Instead of drastically cutting calories, swap fresh fruit and a glass of water for a sugary/salty snack or side dish. Or maybe you don’t love veggies or you’ve grown tired of your go-to items – try something new! I get in ruts like everyone else, but a stroll through the produce section usually produces fresh ideas. It’s also easy to start the day fresh, I add sliced pears to cereal, oatmeal and yogurt, or diced veggies and salsa to eggs.

January 1 is no more magical than February 1 (or today, for that matter!). Start fresh and see how you feel in a few days! For more ideas, check out what the USDA suggests for small changes that lead to lasting results.

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Want more pear recipes? Visit our recipe page!

5 Hearty Pear Soups to Warm Your Winter

Few things warm the body and soul like a bowl of soup in the wintertime. When it’s cold outside, soup can bring a sense of nourishment and comfort. The winter months also happen to be an ideal time to experiment in the kitchen since the frigid temperatures keep many of us inside. Pears may not be an ingredient that immediately comes to mind when you think of soup, but they can bring a unique flavor and texture to both sweet and savory soups. They’re also an excellent source of fiber and a good source of vitamin C, making them a nutritious and delicious ingredient. Whether sautéed with vegetables before stock is added, roasted and pureed to blend with stocks, or simply chopped and added to an already simmering broth, pears are a fun and tasty way to step up your soup game. These five soups will add plenty of warmth and sweetness to the winter months.

1. Curried Butternut Squash and Pear Bisque

Developed by chef Vitaly Paley of the acclaimed restaurant Paley’s Place in Portland, OR, this vegetarian soup is simultaneously simple and decadent. Rich flavors take center stage as the creaminess, heartiness and sweetness strike a heavenly balance with squash and pears getting a nice curry kick.

2. Mulligatawny Soup with Chicken, Pears and Coconut

This 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.

3. Roasted Pear and Delicata Squash Soup with Parmesan Croutons

Simplicity is the key in this recipe with basic ingredients and cooking directions that are easy to follow. This velvety smooth soup can be made up to three days ahead of when you plan to eat it. Once it’s ready just cover, cool and refrigerate, warm it up just before serving whenever you’re ready! Homemade croutons make it a total crowd-pleaser too!

4. Pear and Sunchoke Soup with Chanterelle Mushrooms and Bacon

Sunchoke is a root vegetable also known as a Jerusalem artichoke because of its artichoke flavor. This recipe, developed by Ethan Stowell of Seattle’s Staple & Fancy, Tavoláta, How to Cook a Wolf and Anchovies & Olives, brings a sweet start to any meal with an unusual combination of ripe pears and sunchokes. Oh yeah…and bacon!

5. Pear and Sweet Corn Soup with Basil-Macadamia Pesto

Basil-macadamia pesto serves as a zesty compliment to the sweetness of the pear and corn soup. This is yet another recipe that is uncomplicated and quick to whip up, which makes it a satisfying dish to make for the family on those hectic weeknights. It’s also meatless and fairly low on oil!

Want more pear recipes? Visit our recipe page!

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