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The Pear is the Perfect Fall Fruit

Why pears?

One of the most delicious fruits of the fall is pears. Did you know that sweet, juicy, delicious pears are a great source of fiber?

• Women should consume at least 25 g of fiber per day and men 38 g per day. • One large pear with skin contains 7 g of fiber. • Pears come in different colors, flavors, and textures. • Most popular varieties include Bartlett, Anjou and Red Anjou, and

Bosc. • They are cholesterol, sodium, and fat free and contain a good source of vitamin C. Pear skins are especially high in Vitamin C.

Fiber is very important in our diet for gut health. Fiber may also help prevent heart disease by lowering cholesterol levels. Fiber digests slower therefore keeps you fuller longer and may aid in weight management. Fiber helps regulate blood sugars and is important for the gut by adding bulk to stool which may prevent constipation. According to Dietary Guidelines for Americans 2020-2025, it is recommended to consume at least 2 cups of fruit per day, not including fruit juice. At least 50% of fruit consumption should come from fresh fruit. One medium pear provides one cup of daily recommended fruit intake and will help you reach your fruit consumption goal easier. According to CDC, only 1 out of 10 Americans consumes the recommended amount of fruits and vegetables a day.

Storage

Look for firm pears and store them on the counter in a paper bag until ripe. Store ripened pears in refrigerator to prolong their life. Serving suggestions

Wash pears thoroughly under cold running tap water right before use. Here are some serving tips:

• A visual cue can help you form a new healthy habit. Leave a fruit bowl on your kitchen table. • Add pear chunks along with your favorite fruits for a delicious fruit salad. • Add pear chunks to your breakfast cereal. • Top whole grain crackers or toast with pear slices for a delicious and quick snack. • For a delicious wrap, spread low fat cream cheese on a tortilla and layer with pear slices. Wrap and enjoy! • Cut pears in half or into thick slices to make a perfect comfort food by sprinkling some cinnamon on pears and baking them at 350˚F for approximately 30 minutes. Top with low fat granola for extra crunch if desired.

Simple Pear Snack Idea

Create a nutritious Nut Butter and Pear Sandwich by spreading your favorite nut better on two slices of whole grain bread and layer thinly sliced pears between the slices of bread.

Crock Pot Pear Chutney

Slow cooking the pears, allows for the natural sugars to come out. Best part about this chutney is that you don’t need to add additional sugar because pears are naturally sweet.

Prep time: approximately 10 minutes Cook time: 6 hours

Ingredients: • 12 pears cored and cubed • 3 tsp cinnamon • 1.5 tsp nutmeg • ½ tsp dry ginger • ¼ tsp cloves • 1 Tbsp vanilla extract • ½ cup water

Directions: • Place all ingredients in the crock pot and cook on low heat for 6 hours.

Serving suggestions: • If you would like a smooth consistency, place your chutney into a food processor and blend until smooth. • Serve over hot cereal, yogurt, parfait, ice cream, or simply eat out of the bowl.