Search Results for “pie” – USA Pears https://usapears.org Pear Bureau Northwest Tue, 27 Feb 2024 23:33:15 +0000 en-US hourly 1 https://wordpress.org/?v=5.5.14 Vietnamese-Inspired Fresh Spring Rolls https://usapears.org/recipe/vietnamese-inspired-fresh-spring-rolls/ https://usapears.org/recipe/vietnamese-inspired-fresh-spring-rolls/#comments Tue, 27 Feb 2024 23:27:47 +0000 https://usapears.org/?post_type=recipe&p=27703 The post Vietnamese-Inspired Fresh Spring Rolls appeared first on USA Pears.

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]]> https://usapears.org/recipe/vietnamese-inspired-fresh-spring-rolls/feed/ 1 Shrimp Pear Grilled Toastie Recipe https://usapears.org/recipe/shrimp-pear-grilled-toastie-recipe/ https://usapears.org/recipe/shrimp-pear-grilled-toastie-recipe/#respond Tue, 27 Feb 2024 23:17:41 +0000 https://usapears.org/?post_type=recipe&p=27701 The post Shrimp Pear Grilled Toastie Recipe appeared first on USA Pears.

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]]> https://usapears.org/recipe/shrimp-pear-grilled-toastie-recipe/feed/ 0 California Sushi Rolls with Pears https://usapears.org/recipe/california-sushi-rolls-with-pears/ https://usapears.org/recipe/california-sushi-rolls-with-pears/#respond Tue, 27 Feb 2024 22:56:42 +0000 https://usapears.org/?post_type=recipe&p=27698 The post California Sushi Rolls with Pears appeared first on USA Pears.

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]]> https://usapears.org/recipe/california-sushi-rolls-with-pears/feed/ 0 Spiced Pear Cinnamon Rolls https://usapears.org/recipe/spiced-pear-cinnamon-rolls/ https://usapears.org/recipe/spiced-pear-cinnamon-rolls/#respond Tue, 27 Feb 2024 22:41:16 +0000 https://usapears.org/?post_type=recipe&p=27696 The post Spiced Pear Cinnamon Rolls appeared first on USA Pears.

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]]> https://usapears.org/recipe/spiced-pear-cinnamon-rolls/feed/ 0 Pear Salad with Radicchio, Gorgonzola & Pecans https://usapears.org/recipe/pear-salad-with-radicchio-gorgonzola-pecans/ https://usapears.org/recipe/pear-salad-with-radicchio-gorgonzola-pecans/#respond Wed, 08 Nov 2023 00:34:51 +0000 https://usapears.org/?post_type=recipe&p=27562 The post Pear Salad with Radicchio, Gorgonzola & Pecans appeared first on USA Pears.

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]]> https://usapears.org/recipe/pear-salad-with-radicchio-gorgonzola-pecans/feed/ 0 Boost your nutrition knowledge https://usapears.org/canadian-nutrition-facts/boost-your-nutrition-knowledge/ Thu, 09 Mar 2023 20:33:10 +0000 https://usapears.org/?page_id=27436 By Cara Rosenbloom, RD As a Canadian nutrition professional, you’re always on the lookout for food-based solutions to everyday client […]

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By Cara Rosenbloom, RD

As a Canadian nutrition professional, you’re always on the lookout for food-based solutions to everyday client issues such as heart disease prevention and a healthy gut microbiome. Look no further than USA Pears!

Fruit is a cornerstone of plant-based diets, and pears make a nutritious and versatile addition to many meals and snacks. As a whole food, pears stand out as an excellent source of fibre, and are associated with a lower risk of heart disease, type 2 diabetes and better gut health due to their unique mix of nutrients.

This article will be your deep dive into the nutrition facts and clinical research about pears, so you can confidently share recipes and tips with others.

« View more Canadian Nutrition Facts

Photo of Cara Rosenbloom, RD

Pear Nutrition

Pears are an excellent addition to a balanced dietary pattern. According to the Canadian Nutrient File, a 100-calorie medium-sized pear has:

  • 18% DV fibre
  • 7% DV vitamin C
  • 3% DV potassium1
  • Several antioxidants including flavonoids, catechins and terpenoids2

Pears rank higher than almost any fruit when it comes to dietary fibre, with five grams per 140 g pear. They contain both insoluble and soluble fibre (including pectin), and this range of fibres means that pears are good for heart health, gut health and laxation.3

Neat fact: Pears contain 71% insoluble fibre and 29% soluble fibre4

Health benefits of pears

There have been numerous peer-reviewed clinical studies on the health benefits of pears. Notably, several meta-analyses have really shown the nutritional power of this super fruit:

  • A 2019 meta-analysis found that pear intake significantly decreased risk of cerebrovascular disease, cardiovascular death, type 2 diabetes, and all-cause mortality.5
  • A 2017 systematic review and meta-analysis looked at the relationship between different vegetables and fruits (including pears) and the risk of heart disease and mortality. The studies showed an inverse association between pears and the risk of stroke, cardiovascular disease and all-cause mortality.6
  • Another 2017 meta-analysis found that eating pears was associated with 18 percent reduction in the risk of developing type 2 diabetes.7 Interestingly, each additional pear that was eaten was linked to a three percent reduction in type 2 diabetes risk.

The health benefit from pears is likely due to their unique food matrix. Certainly, the soluble and insoluble fibre is part of the health benefit. Fibre may help reduce serum cholesterol and blood pressure levels, and research links a deficiency in fibre as a contributing factor to cardiovascular disease.8

Pears also contain a variety of antioxidants that are linked to heart health. Catechins, a type of naturally occurring flavonoid antioxidant, are shown to help reduce blood pressure, vasodilation and the risk of atherosclerosis.9 Studies show people who have more flavonoids antioxidants in the diet have an 18 percent risk reduction for cardiovascular disease mortality.10

Neat fact: Pears provide between 38 and 57 mg of phenolic antioxidants per 140 g.11

In addition to heart health, pears are also associated with improved gut health. Pears contain prebiotic fibres, which stimulate growth of probiotics in the gut microbiota and provides health benefits.12

Pears also contain the unique sugar alcohol called sorbitol, which pairs with fibre to account for the known laxative properties. Sorbitol is not well-digested, so it helps ease bowel movements.13

Pear varieties

All pears are nutritious and delicious! Here’s some information about USA Pears that are readily available in Canada.

Green Anjou Pear

Green Anjou

 Red Anjou Pear

Red Anjou

 Bosc Pear

Bosc
Season October to July October to July September to April
Flavour Refreshingly sweet and juicy with a hint of citrus Fresh, sweet, juicy and slightly tangy Crisp and woodsy with a honey-sweetness
When ripe they are Soft and juicy Soft and juicy Crisp
Culinary uses Great for salads, cooking, baking and pureeing for sauces Perfect for raw applications like salads and snacks Retain their shape and texture better than other varieties: great for baking, broiling and poaching
Ripening notes Ripen at room temperature, then refrigerate. They do not change color as they ripen; they will stay green. Ripen at room temperature, then refrigerate. These pears show only slight change in color as they ripen and become more red/maroon. Ripen at room temperature, then refrigerate. Boscs are sweeter and more flavorful earlier in the ripening process and can be enjoyed before their flesh has fully softened.

Popular Pear-ings

What pairs well with pears? Many things! This chart shows the fastest growing pear pairings, which include lemons, apples and walnuts. But don’t let that cap your creativity!

Pears are versatile and can be used raw or in cooking, baking, jams and preserves. They can even be made into a pear purée and be used for sauces, loaves, smoothies and salad dressing.

Here are some ideas for using freshly sliced pears in meals and snacks:

  • Atop whole-grain toast with cheese – try this version with ricotta, pistachios and honey
  • Wrapped with prosciutto
  • Spread with nut butter or make these dips
  • Partnered with blue or aged, hard cheeses
  • Dipped into vanilla Greek yogurt
  • Sprinkle with cinnamon
  • On salad – try this pear and lentil salad
Chart: 2017 popular, fastest growing pear pairings

Ready to cook and bake with pears? The possibilities are endless, but here is some inspiration to get you started:

Pears have thick peels containing pectin, which is gel-like and often used in jam-making.14 Pears are the perfect fruit to use for making jam due to their natural pectin. Here’s a recipe for pear jam.

Helpful tips for clients

Pears are a great addition to a balanced dietary pattern. If you are offering advice to your clients, share these good-to-know facts too:

  • When buying pears: Interestingly, pears are one of the few fruits that do not ripen on the tree. Instead, they are harvested when mature but not yet ripe, and then they ripen from the inside out at room temperature. So how do you know when they are ripe and ready to eat? Check the Neck. The pear is ripe when the neck is soft to the touch.
  • When storing pears: After the pear is ripe, put it in the fridge to stop the ripening process. But remember, don’t put unripe pears in the fridge – they won’t ripen there! Once ripe, pears store well for a few weeks in the fridge.
  • Neat fact: The antioxidants in pears stay potent for 8 months!15
  • When enjoying pears: Remind your clients not to peel the pears, since a lot of the vitamins and antioxidants are concentrated in the pear peel. Peeling decreases vitamin C and antioxidant content by 25 percent. Have an overripe pear? Use it in a smoothie or puree it into a sauce or salad dressing.

References:

  1. Canadian Nutrient File. https://food-nutrition.canada.ca/cnf-fce/index-eng.jsp
  2. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. Nov;50(6):301-305. (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/#R9
  3. Hong, SY  et al. A review of pears (Pyrus spp.), ancient functional food for modern times. BMC Complement Med Ther 21, 219 (2021). https://doi.org/10.1186/s12906-021-03392-1
  4. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. Nov;50(6):301-305. (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/#R9
  5. Gayer, B et al. Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis. Current Developments in Nutrition, 3(10) (2019) https://doi.org/10.1093/cdn/nzz109
  6. Aune D, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality—a systematic review and dose-response meta-analysis of prospective studies, International Journal of Epidemiology, 46 (3) 1029–1056 (2017).  https://doi.org/10.1093/ije/dyw319
  7. Guo XF, et al. Apple and pear consumption and type 2 diabetes mellitus risk: a meta-analysis of prospective cohort studies. Food Funct. 8(3):927-934. (2017). https://pubs.rsc.org/en/content/articlelanding/2017/FO/C6FO01378C
  8. McRae MP. Dietary Fiber Is Beneficial for the Prevention of Cardiovascular Disease: An Umbrella Review of Meta-analyses. J Chiropr Med. 16(4):289-299. (2017). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5731843/
  9. Mangels DR, et al. Catechins as Potential Mediators of Cardiovascular Health. Arterioscler Thromb Vasc Biol. 37(5):757-763. (2017). https://www.ahajournals.org/doi/10.1161/ATVBAHA.117.309048
  10. Gayer, B et al. Effects of Intake of Apples, Pears, or Their Products on Cardiometabolic Risk Factors and Clinical Outcomes: A Systematic Review and Meta-Analysis. Current Developments in Nutrition, 3(10) (2019) https://doi.org/10.1093/cdn/nzz109
  11. Reiland H, Slavin J. Systematic Review of Pears and Health. Nutr Today. Nov;50(6):301-305. (2015). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4657810/#R9
  12. Hong, SY, et al. A review of pears (Pyrus spp.), ancient functional food for modern times. BMC Complement Med Ther 21, 219 (2021). https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03392-1#citeas
  13. Hong, SY, et al. A review of pears (Pyrus spp.), ancient functional food for modern times. BMC Complement Med Ther 21, 219 (2021). https://bmccomplementmedtherapies.biomedcentral.com/articles/10.1186/s12906-021-03392-1#citeas

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]]> Grazing Boards for Kids https://usapears.org/grazing-boards-for-kids/ Fri, 16 Dec 2022 23:59:17 +0000 https://usapears.org/?page_id=27301 The post Grazing Boards for Kids appeared first on USA Pears.

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]]> Pear Vinegar https://usapears.org/recipe/pear-vinegar/ https://usapears.org/recipe/pear-vinegar/#respond Tue, 15 Nov 2022 17:41:17 +0000 https://usapears.org/?post_type=recipe&p=27228 The post Pear Vinegar appeared first on USA Pears.

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]]> https://usapears.org/recipe/pear-vinegar/feed/ 0 A Pear Walks into a Bar… https://usapears.org/summer-mailing-discovery/ Mon, 01 Aug 2022 20:23:54 +0000 https://usapears.org/?page_id=27082 Why did the pear go out with the prune? Because he couldn’t find a date.   We found a recipe […]

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]]> Why did the pear go out with the prune?

Because he couldn’t find a date.

 

We found a recipe that said it needed “five pears, cubed.”

125 pears is a lot for one pie…

 

What kind of fruit helps a lawyer?

A pearalegal

 

What do you call an island filled with fruit trees?

Pearadise

 

What are twins’ favorite fruit?

Pears

 

I was at the grocery store today and someone picked up a piece a fruit and asked me if it was a pear.

No… there is only one..

 

I gave my friend a peach. He said, “thanks, but I would rather have a pear.”

So, I gave him another peach.

 

I was told shoes come in pears.

Well, mine came in a box so someone is lying to me.

 

Where do fruits go on vacation?

Pear-is

 

I wondered if Noah liked apples, then I realized he preferred pears.

 

Why was the pear by himself?

Because the banana split.

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]]> Spiced Pear Chips https://usapears.org/recipe/spiced-pear-chips/ https://usapears.org/recipe/spiced-pear-chips/#respond Fri, 08 Jul 2022 19:59:51 +0000 https://usapears.org/?post_type=recipe&p=27077 The post Spiced Pear Chips appeared first on USA Pears.

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