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.

What is Clean Eating?

Eating clean or ‘clean eating’ refers to a popular diet trend characterized by a few key features. Some of these features include eating locally (and supporting sustainable practices), minimizing processed foods, nourishing yourself on whole foods, such as whole grains, fruits and veggies regularly throughout the day. Clean eating also recommends limiting unnecessary extras, such as alcohol, added sugars and sodium. Clean eating is not an ‘all or nothing’ concept. Small changes add up over time and can make a difference in your environment and your health.

One of the key characteristics of clean eating is minimizing processed foods. What is a processed food? A processed food is a food item that has been modified through mechanical or chemical operations to change it. According to the USDA, this includes, but is not limited to milling, chopping, heating, drying, canning…etc. Clean processed foods do exist such as whole grain pasta, whole oats and plain yogurt. However, many processed foods contain sugars and other additives (natural and man made). Part of the recommendation for limiting packaged foods is because of BPA, a chemical found in cans, as well as chemicals in plastic. Explore your grocery store for ‘cleaner’ versions of many packaged and bottled foods, such as condiments.

Clean eating is a trend geared towards minimizing food waste, promoting local foods and sustainable farms and minimizing the ‘junk’ in the American diet. It is not just a diet trend but a food movement.

Fruits and Veggies – More Matters Month

According to the U.S. Department of Health and Human Services’ National Health Observances calendar,  September is the month to remind yourself to increase your intake of fruits and veggies! This health observance is sponsored by the ‘Produce for Better Health Foundation.’ The significance of the health benefits gained by consuming a diet, rich in a variety of colorful fruits and veggies, is often underestimated. You cannot get the same benefits from pills and powders.

How are Americans doing? One in three adults eat the recommended number of fruit servings daily and only one in four consume the recommended number of vegetable servings daily. When you discount potatoes and fruit juice, the picture is grimmer. So let’s dispel common myths on…fruits and veggies:

Fruits and Veggies: Too Expensive?

They are NOT too expensive! Choose fresh (on sale) or frozen fruits and veggies (in bags without sauces or added sugars). Last choice: canned as they are processed and usually contain higher amounts of sodium and/or sugars. Plus there is the nutritive value to consider. Peaches, apricots, plums and apples (with skin) are good sources of soluble fiber, a type of dietary fiber that helps lower cholesterol and stabilize blood sugar levels. Tips to save $$$: shop in season for best taste, texture, quality and value and buy ‘bags’ versus by the lb. or ‘each.’ Such as? Bagged fruits and veggies such as avocados, apples, oranges, potatoes, sweet bell peppers, carrots, etc., are a better value and go farther in meals/snacks.

Fruits and Veggies: I don’t like ’em

Try them raw, cooked, plain, ‘doctored,’ and prepared in every way (including grilled) before you make that statement. Maybe you don’t like them mushy and overcooked…who does? Eating well-prepared and seasoned (especially for veggies) makes a huge difference in flavor and texture. Like smoothies? Invest in a high-quality blender that can turn even the toughest raw veggies and fruits into a creamy, delicious, filling drink. Just watch the sugar and calories. Investigate recipes online that balance the amount of fruits and veggies in the drink and keep calories at about 150 – 200 calories (snack) and 450 – 500 (meal).

Fruits and Veggies: No room in my diet!!

Not enough room in your diet for fruits and veggies? You just might find some extra room if you decrease the amount of full-fat ice cream, cheese, bread, bagels, pizza, pasta, cookies, wraps, scones, paninis, muffins, monster sugary coffee drinks and granola bars you consume. Consider this: In 2010, Americans consumed (and likely still do)about 109 lbs. of flour…that’s not much less than the average consumption before the low-carbohydrate diet craze, which was about 116 lbs. Remember those huge low-fat bagels?!

Stay tuned to upcoming posts for easy tips on how to increase your intake of fruits and veggies…painlessly!