Pear, the benefits and wonderful taste of which are undeniable, has a truly powerful composition containing fiber, vitamins and useful microelements.
Actually, this fall fruit has long been on the radar of nutritionists.
In one study, scientists found that regular consumption of pears can help avoid overweight problems.
Over the course of 10 years, researchers observed a group of adults: they analyzed the quality of their diet, the content of nutrients in it and the number of pears consumed. It turned out that those who ate at least one pear a day were 35% less likely to suffer from obesity.
The fact is that the pear is a low-calorie fruit: one pear contains about 70 kcal. Although this fruit contains simple sugars (17 g in one fruit), it has a low glycemic index (about 38), so pears can be used by people with diabetes.
In addition, pears have enough fiber, which speeds up metabolism and provides satiety. Pears also have organic acids, they improve metabolism and eliminate stomach problems. These fruits are easily digestible and can hydrate the body as they are 85% water.
Whether you are struggling with extra pounds or not, pears are the kind of food that will only benefit you if you include them in your diet. Moreover, these fruits are available all year round and are easy to find in most grocery stores.
Pears eaten whole, perhaps with a handful of nuts, will make a great healthy snack. They can also be easily added to cereal, especially oatmeal and semolina, salads and smoothies.
Popular cooking methods include baking, boiling in a small amount of water, frying and even grilling. Pears go especially well with chicken or pork. They also go well with cinnamon and nutmeg, cheeses (Gouda and Brie/Camembert are best), lemon/lime and chocolate.
Give pears a try and incorporate them into your diet with the help of these easy-to-make recipes:
Salad with chicken, blue cheese and pears
This salad has a wonderful flavor and is prepared quite quickly.
Ingredients: chicken fillet – 300 g; pear – 1 pc; valerian salad – 300 g; walnuts – 50 g; blue cheese – 100 g; salt, black ground pepper – to taste; olive oil.
Preparation. Wash chicken fillet, cut into cubes, salt and pepper. Heat a frying pan with 20 ml of vegetable oil and fry the chicken until cooked through.
Wash and pat dry the pear and valerian salad with a paper towel. Slice the pear into thin slices. Add chopped walnuts. Shred the cheese.
Place valerian leaves in a salad bowl, top with roasted chicken cubes, pear slices, nuts and cheese. Season with salt and drizzle with olive oil.
The salad has a perfectly matched set of ingredients, which under a weightless olive oil dressing create a perfect union.
Pear, arugula and tuna salad
This salad has every reason to be considered a holiday salad, because all these wonderful ingredients come together in a fabulously delicious dressing.
Ingredients:
For the preparation of fish: tuna, steak – 200 g; white sesame seeds – 4 tbsp.; salt, ground black pepper – to taste; vegetable oil – 1 tbsp.
For salad mix: arugula – 75 g; pear – 1 pc.; radish – 4 pcs.; fresh cucumber – 2 pcs.
For dressing: lime juice – 3 tbsp.; vegetable oil – 2 tbsp.; sesame oil – 2 tsp.; fresh ginger root – 30 g; honey.
Preparation: Season the tuna with salt and pepper. Pour the sesame seeds into a shallow plate, gently press the tuna steak into the seeds, then turn over to coat the meat with the seeds on all sides.
Heat the oil in a frying pan until hot, keep over medium heat. Place the tuna steak in the pan and fry for 30 seconds to 1 minute on each side, depending on desired doneness.
Squeeze lime juice into a separate bowl and add both types of oil. Grate the ginger root – you will need 2 tsp of grated ginger. Add the ginger to the bowl and stir. Add the honey and whisk the dressing well again with a fork.
Wash and dry all the vegetables for the salad. Slice the radishes and cucumbers into thin circles. Slice the pear.
Arrange the radish, cucumber and pear slices on a large platter. Place the arugula on top and drizzle the greens with half of the dressing. Gently mix the ingredients together.
Very carefully slice the tuna meat and place on top of the salad. Drizzle with the remaining sauce and serve.
Regarding the salad – you can use my suggestion and add tuna meat to the salad, but the salad will also be delicious with slices of fried red fish to taste.
Baked pear with nuts and mascarpone cheese
In the fall, I love picking nuts and enjoying delicious fruit, and pears are no exception. My baked pear recipe will please the taste buds of the most sophisticated critic.
Ingredients: pear – 1 pc; mascarpone cheese – 0.05 kg; nut mixture – 0.07 kg; honey – 30 ml; maple syrup – 15 ml.
Preparation: Take the nut mixture and grind it with a madler to medium crumbs.
Add the mascarpone, maple syrup and honey and mix thoroughly.
Cut the pear in half, remove the center and sprinkle with a little cinnamon. Stuff with the prepared mixture and place on a baking sheet. Preheat the oven to 356° F. Place the filling in the oven for 10 minutes at 356° F.
Decorate the dessert as desired.
TIP: The pear should be firm so that it retains its shape after baking.
Enjoy these recipes to the fullest! And if you want to try other delicious pear dishes, just let me know.
All good!