Hi there! Let’s talk about the Red D’anjou Pears that you have received in your FarmGate Order.
We all know pears taste delicious but let’s delve a little deeper into the health benefits they offer you.
This week it is pretty simple to quantify what one serving of fruit looks like on a plate. One pear = one serve of fruit. For more information about serving sizes or your daily requirements, visit my previous posts or check out the Eat for Health website which has lots of helpful information.
So what is so special about pears?
Pears are unique fruit. On average they contain approximately 6g of fibre per serve which is 1.5 – 2 times more fibre than most other fruits. As a result of this, pears can legally claim to be a ‘good source of fibre’ and are great at keeping your digestion ‘regular’. In addition to this, they provide 10% of your daily potassium requirements and 25% of your Vitamin C requirements. They have a low glycemic index which can help you feel fuller for longer and has been shown to be helpful for disease management of those with Type 2 Diabetes.
Pears contain four times higher fructose and five times higher sorbitol content than commonly consumed fruits. Fructose and sorbitol are two naturally occurring sugars which can cause mild stomach discomfort in some individuals. Naturally occurring sugar has been getting some negative press recently. This is by no means a reason not to consume this fruit. These naturally occurring sugars are perfectly healthy for you. It’s only those with a diagnosed fructose or sorbitol intolerance that should limit their consumption of pears. If you are concerned, I suggest you make an appointment to see an Accredited Practicing Dietitian.
So what are you waiting for? Get stuck into your pears this week.
If possible, try to leave the skin of these pears on as they are rich in antioxidants.
- As an easy, on the go snack – just eat these fresh. A simple snack to pop into the school lunch boxes too.
- Poached pears are a delicious breakfast/snack/dessert.
- There are so many scrumptious pear cake recipes out there. A personal favourite combination is pear, dark chocolate and pistachio. Go on, give it a go!
- Add slices of pear to your cheese platter for a touch of sweetness
- Spice up your salad with slices of pear for an extra crunch
Ideas to avoid food waste:
- Substitute extra ripe pears into your favourite banana bread recipe
- Add these to your morning smoothie
- Stew extra ripe pears for a simple compote to top your breakfast
Recipe for the week:
Breakfast is absolutely my favourite meal of the day. There’s nothing quite like a steaming hot bowl of porridge in the morning to warm me up and fuel me for the day ahead.
Recently I stumbled across this recipe for a pear and ginger porridge. It was divine. If you are looking for a simple way to change up your morning routine, I highly recommend giving this recipe a go.
I tend to top my porridge with a drizzle of maple syrup and some toasted pepitas, sunflower seeds and flaked coconut for a little crunch.