Tag Archives: salad

#PearUp with a Pal for Lasting Results!

Amy Kweller MS, RD By on

Now that 2017 is fully underway, you may be feeling less motivated to maintain your New Year’s resolution. You’re not alone: By two weeks into January, approximately 1/3 of us have failed to maintain our resolutions. So maybe it’s time to #pearup with a friend or group! Studies suggest that people who participate alongside a partner or group, whether for weight loss or physical activity, tend to stick with the program longer (1, 2). Weight management programs that incorporate meetings or phone calls tend to have greater success partly due to encouragement and accountability (3). Newer research even suggests that online weight loss communities via various social media platforms are associated with greater weight loss (4, 5). From my personal experience, friends make the journey fun and we feel less alone. Friends and I sometimes get together to prep recipes Continue reading →

Stuffed Avocado with Bay Shrimp, Pear, and Mango

Hilary By on

This stuffed avocado recipe is both simple and elegant. Begin with sweet and salty bay shrimp, and add crunchy pears and tropical, ripe mango to provide great texture and flavor. Bright, fresh lime juice plays perfectly with the creamy, rich avocado, and a pop of fresh mint will bring it all together. Serve this salad for lunch on a warm day, or alongside some grilled meat at your next barbecue. Ingredients 8 oz. bay shrimp ¼ a red onion, finely minced 1 firm ripe USA Pear, small dice 1 ripe mango, peeled and diced small 1 tablespoon freshly squeezed lime juice 2 teaspoons neutral oil, such as grapeseed ¼ teaspoon sea salt 1 small handful fresh mint leaves, torn 2 ripe avocados, halved and pitted Directions In a medium bowl, combine the shrimp, onion, pear, mango, and lime juice and Continue reading →

Smoky Red Pear and Grilled Corn Salsa

Hilary By on

USA Pears are back in season, and this unique late summer salsa is the perfect way to show them off! Adding a few pinches of cumin lends the salsa a gentle smokiness which balances the honey-sweetness of the pears. Serve this salsa with your favorite tortilla chips or use it to generously top grilled chicken or pork. Ingredients 2 ears of corn, shucked 1 tsp. neutral flavored oil, such as grapeseed ½ a medium sweet onion, small dice 1 jalapeno, seeded and finely minced 2 firm ripe red USA pears, such as Starkrimson or Red Bartlett 1 lime (for zest and juice) ¼ tsp. ground cumin ¼ tsp. sea salt 2 Tbsp. chopped fresh cilantro Directions Preheat your grill to medium. Drizzle the oil over the corn and rub to coat with the oil. Once the grill is hot, cook Continue reading →

Pear and Fresh Vegetable Summer Rolls

Hilary By on

These colorful and refreshing summer rolls aren’t just beautiful, they are absolutely delicious! You can use any variety of vegetables and herbs to fill the rolls, not just those I’ve mentioned here. Use firm pears for filling the rolls – they add just the right amount of sweetness along with a unique crunch. It takes a little practice to get the hang of working with the spring roll skins, but once you’ve got it down, you’ll be wanting to make fresh rolls all summer long. Ingredients: several handfuls spinach leaves, stems trimmed half an English cucumber, cut into long, thin strips 1 large carrot, grated or cut into a fine julienne 1 sweet pepper, cut into long thin strips 2 firm USA pears, such as Anjou, sliced julienne style several sprigs fresh basil 12 spring roll skins your favorite peanut Continue reading →

Crunchy Vegetable and Pear Salad

Hilary By on

Did you know that many varieties of USA Pears are delicious when not yet ripe? Red and Green Anjou Pears are a perfect example. Though they might not seem ready to eat, they are already full of juicy pear flavor with a great, lightly crunchy texture. That makes unripe Anjous the perfect addition to salads and slaws. This tasty salad is full of crisp, colorful vegetables and sweet Red Anjou Pears. Toss it with my almond butter-based dressing (sweetened with dates instead of refined sugar), and enjoy it as a quick lunch or an easy dinner side. Crunchy Vegetable and Pear Salad Ingredients For the Almond Butter – Date Dressing: 3 tablespoons unsalted almond butter 3 tablespoons rice wine vinegar 2 Medjool dates, pitted and finely chopped ½ cup water ½ teaspoon sea salt Directions: Combine all of the ingredients Continue reading →

The Two Diet Changes to Make in 2016

Willow Jarosh MS, RD & Stephanie Clarke MS, RD By on

When it comes to personal meal goals, it’s important to focus on making changes that will make an impact, but aren’t unrealistic or overwhelming. So, we’ve put together our top two big-impact changes. These are changes that studies have shown will help you stay at a healthy weight, prevent disease and have more energy! 1. Keep track of the colors on your plate: Mind your fruits and veggies and aim to get 1 1/2 – 2 cups of fruit and at least 2 1/2 – 3 cups of veggies each day. For more information about exactly how much you should be eating based on your age and activity level, check out ChooseMyPlate.gov. Research shows that getting enough colorful produce can help keep weight off and ward off nasty diseases like cancer and heart disease. This is why the new 2015 Continue reading →

Six Simple Habits for the New Year

Amy Kweller MS, RD By on

A new year brings many things, a fresh start, a year of possibilities, and broken resolutions… We often set lofty goals and envision working out every day looking cute in our gym outfits, not the sweaty messes we really are. Visions are easy, reality is usually harder. Picking a healthy habit to work toward, rather than a resolution, might be simpler and more realistic. Give it a shot! 1. Make a plan. Whether you want to exercise more or lose fifty pounds, have a plan in place. Make it simple, such as walking 20 minutes twice a week or prepping meals on Sundays. Simple is easier to stick to and gives your schedule more flexibility. 2. Add a fruit or veggie. It’s not news that Americans don’t eat enough fruits and veggies. The Centers for Disease Control and Prevention found Continue reading →

Delicata Squash, Pear, Arugula, and Pomegranate Salad

Hilary By on

Here is an elegant, seasonal, and colorful first course for your Thanksgiving meal. Sweet roasted delicata squash rings make the perfect base for filling with this bright salad of arugula and thinly sliced pears. Drizzled with a creamy toasted pecan dressing and sprinkled with jewel-like pomegranate seeds, this salad will please everyone invited to your table this holiday season. Ingredients Creamy Toasted Pecan Dressing ½ cup pecan halves, toasted 1 tablespoon honey 2 teaspoons packed dark brown sugar 2 tablespoons freshly squeezed lemon juice 1 tablespoon apple cider vinegar ¼ teaspoon salt ½ cup neutral oil, such as sunflower oil Salad 1 large delicata squash 1 tablespoon olive oil ¼ teaspoon salt 1 firm ripe USA Pear, such as Green Bartlett or Concorde ½ teaspoon freshly squeezed lemon juice 6 ounces baby arugula ¼ cup pomegranate seeds Directions For the Continue reading →

Autumn Panzanella Salad with Pears, Butternut Squash, and Hearty Walnut Bread

Hilary By on

Based loosely on a traditional panzanella salad which combines garden fresh tomatoes with crusty bread to soak up the juices, this savory autumn panzanella features ripe, in-season pears, roasted butternut squash, and hearty walnut bread. Serve this salad throughout the fall and winter while pears and squash are abundant. It will also make a delicious and colorful addition to your Thanksgiving table. Ingredients 1 small butternut squash, cut into ½-inch cubes (to yield 4 cups of cubed squash) 2 large shallots, peeled and cut into ¼-inch slices 3 tablespoons olive oil for roasting squash PLUS 2 tablespoons for the salad Salt and pepper 4 cups cubed whole grain walnut bread from your favorite bakery ¼ cup dried cranberries 1 tablespoon balsamic vinegar 2 tablespoons real maple syrup 2 firm ripe USA Pears, such as Bosc or Red Anjou, medium dice Continue reading →

Pear, Fig, and Salami Salad

Brittany By on

This salad of pears, figs, greens, salami, and cheese is full of subtle flavors that celebrate transition from summer to fall in the Pacific Northwest. Enjoy it with simple pork chops cooked on the grill or a lovely fillet of roasted salmon. Ingredients Dressing ¼ cup fresh orange juice (from about half an orange) 2 tablespoons champagne vinegar 2 teaspoons whole grain mustard ½ teaspoon salt 1 tablespoon toasted almond oil 2 tablespoons grapeseed oil Salad 4 cups baby arugula, packed 2 heads Belgian endive, halved lengthwise and sliced into ½ inch strips 10 – 12 fresh figs, halved or quartered 2 ripe USA Pears, such as Red Bartlett or Starkrimson, sliced 3 oz. mild salami, cut into ¼ inch cubes (or salami slices, cut into strips) ¼ cup ricotta salata cheese, crumbled Directions For the dressing: Combine the first Continue reading →