Tag Archives: Spring

Love Your Heart!

Amy Kweller MS, RD By on

This Valentine’s Day, love your heart! Have you heard of phenols, flavonoids, and antioxidants? Phenols and flavonoids are families of phytonutrients, nonessential nutrients found in plant foods that provide color, flavor, and health benefits, particularly as antioxidants. In the body, antioxidants inhibit molecules that cause damage to body cells. Because of these antioxidants and other nutrients, increased fruit and vegetable consumption has been linked to decreased risk for many chronic illnesses, including heart disease, cancer, and neurodegenerative diseases. Does this mean pears are good for your heart? Well, a systematic review of pears and health published in the November/December 2015 issue of Nutrition Today supports what I’ve been saying all along. To be specific, pears contain many nutrients, including fiber, vitamin C (an antioxidant!), potassium, and phytonutrients that act as antioxidants – in particular, pears provide between 27 and 41mg Continue reading →

The Two Diet Changes to Make in 2016

Willow Jarosh MS, RD & Stephanie Clarke MS, RD By on

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 Continue reading →

Pear Compote with Earl Grey & Vanilla

Hilary By on

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 Ingredients 1 cup boiling water 2 Earl Grey tea bags 1 orange 1 tablespoon vanilla paste ¾ cup sugar 3 firm ripe USA Pears, such as Comice or Red Anjou, small dice Directions 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 Continue reading →

Six Simple Habits for the New Year

Amy Kweller MS, RD By on

A new year brings many things, a fresh start, a year of possibilities, and broken resolutions… We often set lofty goals and envision working out every day looking cute in our gym outfits, not the sweaty messes we really are. Visions are easy, reality is usually harder. Picking a healthy habit to work toward, rather than a resolution, might be simpler and more realistic. Give it a shot! 1. Make a plan. Whether you want to exercise more or lose fifty pounds, have a plan in place. Make it simple, such as walking 20 minutes twice a week or prepping meals on Sundays. Simple is easier to stick to and gives your schedule more flexibility. 2. Add a fruit or veggie. It’s not news that Americans don’t eat enough fruits and veggies. The Centers for Disease Control and Prevention found Continue reading →

Black Rice Salad with Cherries, Pears, and Gouda

Hilary By on

This simple and hearty salad is full of fresh fruit and contains fiber. Its lightly sweet flavor comes from the ripe pears, cherries, and just a touch of fresh-squeezed orange juice in the dressing. It also features wonderful savory notes courtesy of the rice, gouda cheese, and walnuts. Put them all together and the result is a beautiful salad full of unique flavors, colors, and textures. Try this salad for dinner on a hot summer day. Cook the rice and roast the onions in the morning and you’ll only need 10 minutes to complete this dish in the evening. Serve the salad alongside something simple from the grill, or as a vegetarian meal in and of itself. Ingredients Salad 1 small sweet onion, large dice 1 tablespoon canola oil 4 cups cooked and cooled black rice (or use any type Continue reading →

Creamy Spring Pea Salad with Pears

Hilary By on

Here is a quick and fresh salad recipe to welcome spring. Based loosely on the classic pea, bacon, and mayonnaise salad famously served at every Midwestern potluck, my version uses fresh sugar snap peas, bold radicchio, smoky bacon, and sweet, ripe USA Pears for balance. Toss the fruit and vegetables in a simple, creamy dressing and chill until crisp. Serve this salad on the first day you fire up your barbecue—it will pair perfectly with anything from the grill. Ingredients Dressing 1 tablespoon freshly squeezed lemon juice (from half a lemon) 2 teaspoons sugar ¼ teaspoon salt 2 tablespoons finely minced shallot ¼ cup sour cream ¼ cup mayonnaise Salad 6 slices thick-cut bacon, cooked, cooled, and chopped 1 head radicchio, quartered, cored, and thinly sliced 1 pint fresh sugar snap peas, strings removed and sliced on the bias 2 Continue reading →

Shaved Ham and Pear Sandwich with Brie Cheese

Hilary By on

After a long winter of baking, soup-making, and braising, picnic season has finally arrived! We headed out to the gorgeous Hood River Valley last weekend to enjoy the nice spring weather and I created this delightful ham, pear, and brie sandwich to take along and celebrate the occasion. Based on the traditional French sandwich of shaved ham, butter, and soft cheese, my version has added firm-ripe pear slices and a thin layer of honey mustard for texture and sweetness. Wrap the sandwiches in butcher or parchment paper and take them packing or slice them into smaller lengths to serve as an appetizer at your next gathering. We enjoyed these sandwiches on the sunny patio of a winery in Lyle, Washington overlooking the Columbia River. The next morning, we drove from Hood River to Portland via Highway 35, where we saw Continue reading →

Spring Means Fresh and Green!

Amy Kweller MS, RD By on

Green is the color of spring, when the world comes out of hibernation and bursts into vibrant shades, aromas, and flavors! Many of us, myself included, get into a winter rut: After months of hiding indoors and surviving on comfort foods, I’m ready for a fresh start. How about you? Why not use the inspiration of the season and think green? Have you heard that you should eat your greens? It’s absolutely true! Green fruits and vegetables contain phytonutrients, fiber, water, vitamins, and minerals to help you live and feel your best, and the more variety you eat, the more benefits you get. Try tossing some fresh green Anjou pears into your morning smoothie. Or perhaps try fresh spinach on a sandwich? One of my favorite go-to salads is to toss together diced green Anjou pears, arugula, a splash of Continue reading →

Chicken Salad with Pears, Bacon, and Avocado

Hilary By on

Spring is here, and I’m so relieved! By the end of winter I always feel utterly empty when it comes to cooking ideas, but show me a few blooming flowers and some 60-degree temperatures and new thoughts come flooding in. I’m so grateful that we can get pears nearly year-round, and USA-grown Anjou pears are not only easy to find, they have a super juicy and bright flavor that is perfect for spring recipes. My new recipe is inspired by spring and is full of beautiful shades of green – sweet Anjou pears, crisp endive leaves, creamy, ripe avocado, and crunchy chopped pistachios. This recipe will serve you well for many spring occasions. It would be a perfect addition to an Easter or Mother’s Day brunch, or make a lovely appetizer for a baby or bridal shower. Use store-bought rotisserie Continue reading →

Get Fresh with USA Pears!

Brittany By on

Here in Portland, the sun is finally starting to shine. I’m seeing signs of spring at my local grocer—fresh asparagus, strawberries, and salad greens—and in my yard. Tulips! Who knew?! Thanks to advanced storage techniques, fresh pears are in season through the spring, too, and they’re a great complement to other fresh produce in salsas, salads, and shish kabobs. Check out the following recipes for some fresh ins-pear-ation: Crostini with Feta and Pear-Strawberry Salsa Pear and Spinach Salad with Parmesan Vinaigrette Spicy Fish Tacos with Pear Mango Salsa Pear Kabobs with Strawberry Dipping Sauce Facebook Twitter Google+ Pinterest LinkedIn