Pear: A Lucious Fall Fruit

In case you missed the chill in the air, the abundance of seasonal autumn produce – crisp apples, colorful squash, and pears should tell you that winter is just around the corner. Why pears? Why now? They are a truly versatile, luscious, flavorful and healthful fall fruit. Most North American pears are grown in Oregon and Washington. Though you can find some variety from August through May as some type is harvested year-round, true ‘pear season‘ begins in September/October. That is when they are most abundantly available, less expensive and flavorful. In case there is any doubt – just look at the range of skin colors among pear varieties. They match the gorgeous hues of the fall leaves: gold, russet, mauve, pale green, ginger, crimson and more.

Pear Varieties

Not a fan? Perhaps it’s because you’ve always eaten canned pears or rock hard, out-of-season green Anjou pears which are available almost year-round in supermarkets. It’s time to broaden your horizons and enjoy new varieties…as there are many. The first pear varieties to explode on the scene in September are Bosc (russet-colored and firm even when ripe), Bartlett (green and red, ultra juicy) and Comice (green with brown flecks, firm flesh). By October you can find Anjou (red and green), Concorde (pale green), Forelle (green skin spotted with red flecks) and Seckel (shiny skin, often mostly a muted green color with a patch of reddish-orange) appear…and that’s hardly a comprehensive list!

Some varieties might be harder to find in your region than others but make it your goal to try at least one new variety this season. You’ll find in-season pears to offer a firm but juicy texture and flavors that range from very sweet to tart. Use this as a guideline, but keep in mind most pears, as with many fruits and vegetables, can be eaten raw or cooked (except Bartlett).

Eating versus Cooking

Best for eating raw: Bartlett (soft, lose their shape when cooked), Comice (also juicy, very sweet, may not cook well), French butter, Anjou and Asian (‘crisp’ flesh, like an apple, good for dicing and adding to salads or using in tarts or crisps)

Best for cooking: Bosc, seckel (tiniest variety, very firm, slightly acidic) and forelle (sweet-tart, snacking or cooking)

Pear Nutrition and Health Benefits

The pear is a relatively low-calorie fruit. One medium-sized fruit, or about 175 grams, offers about 95 calories. Calories per fruit vary according to variety and size. They are fat, cholesterol and sodium-free but high in dietary fiber, providing roughly 6 grams per medium-sized fruit. Pears (and apples) contain an appreciable amount of soluble fiber, which may help to lower cholesterol levels and stabilize blood sugar levels (slows the release of glucose into the bloodstream).

Selecting and Storing

Choose firm, blemish-free, stem-on pears with unbroken skin. They ripen quickly and bruise very easily so handle with care. Store them at room temperature until they reach desired ripeness. Though you can store them in the refrigerator for a couple of days to ‘hold’ them at a certain ripeness, pears are best, and juiciest, when eaten at room temperature. They are ripe when the flesh ‘gives’ gently when pressed at the neck of the fruit.

Robust Herbs Dictionary

Hearty, robust herbs offer more flavor than their delicate counterparts. They are versatile yet distinctive. Herbs, robust and delicate, add flavor and depth to everything from beverages to soups and stews. Salt-free, they have additional health benefits and contain substances that act as antioxidants and fight inflammation. Experiment with fresh and dried herbs.

• • Cilantro – AKA coriander. Slightly minty, fresh flavor. The root is more intensely flavored. Use in Mexican dishes and with veggies such as peppers, zucchini, yellow squash, tomatoes, eggplant and green salads. Add a boost of flavor to salsas, chutneys, pestos, marinades, and dressings.
  • Basil – Sweet taste. Many varieties available including purple opal, lemon and cinnamon. Tear and cut fresh leaves to release the flavor. Great with Italian dishes, soups, salads, tomatoes, eggplant, zucchini, yellow squash and more.
  • Bay leaf – Pungent and woody with sturdy leaves. Slight cinnamon taste. Whole leaves are flavor powerhouses. Great with tomato based dishes, soups, risotto and stews. Cook in dishes with at least some liquid to allow the herb to infuse. Remove leaf before serving.
  • Marjoram – Cousin to oregano (similar flavor) but more delicate. Add at the end of cooking. Great with vegetable dishes, tomato sauces, salad dressings, meat and poultry dishes.
  • Oregano – Peppery and intense. Works well in Mexican and Cuban dishes. Ideal with tomato-based dishes and condiments such as salsas, pasta and pizza sauces. Infuse with olive oil for a tasty pasta compliment.
  • Rosemary – Needle-like leaves that smell of pine. Chop fresh leaves or crush dried leaves to release the flavor. Works in potatoes, tomato sauces, in breads, infused in olive oil, with Mediterranean and poultry dishes, in casseroles, salads and soups.
  • Tarragon – Mild, has a licorice/anise flavor with citrus notes. Because of this, it pairs well with lemon juice and zest. Use with carrots, mushrooms, tomatoes and potatoes. Lovely in fish, shellfish and chicken dishes.
  • Thyme – Tiny leaves, slightly minty, tea-like flavor. Other varieties include orange, lemon, English and French. Use in vegetable dishes that include tomatoes, eggplant, summer squash and potatoes. Works with meat, soups, stews, bean dishes and Mediterranean cuisine.

Artichoke Health Benefits

Artichokes, though referred to as a vegetable, are actually a ‘thistle.’ Artichokes are high in dietary fiber, which promotes digestive health and may lower LDL (bad cholesterol) as well as promote heart health. They are rich in magnesium, a major mineral that is key for healthy blood pressure and folate, a B vitamin essential for nerve function.

One major benefit of eating artichokes is that they contain inulin, a type of fiber which acts as a prebiotic. Prebiotics are foods (typically high-fiber foods) that act as food for human microflora (aka, gut bacteria). Prebiotics can improve the balance of the  microorganisms in your gut. Healthy gut bacteria play a role in overall health, including immune system integrity. Other foods that contain prebiotics include almonds, bananas, whole grain wheat/corn/rye/barley, flaxseeds and cabbage.

Eat artichokes may hot or cold. To eat them, pull off the outer petals one at a time. Dip in a sauce, if you like and pull through your teeth to remove the soft, pulpy portion of the petal. Discard the rest of the petal. Then get to the heart by spooning out (and discarding) the fuzzy center part at the base. On the bottom you will find the heart, which is 100% edible.

Does uncovering the heart sound like too much work? Buy a bag of frozen artichoke hearts, a jar of artichoke hearts (in water) or canned. They add a tangy zip to salads.