Tag Archives: fruit

Beautiful on the Inside

Amy Kweller MS, RD By on

This week a coworker said to me, “My son doesn’t eat fruits and vegetables, but it’s okay. He looks healthy.” Uh oh, this sounds familiar. Rather than what’s on the outside, the question we should ask is, “What does he look like on the inside?” Thinness does not imply healthy, and those who look like they are a healthy or expected weight on the outside may, due to poor diet or lack of exercise, harbor risk factors for chronic diseases on the inside. Medically this is called metabolically obese normal weight and socially called “skinny fat.” Unfortunately, like obesity, this condition is associated with insulin resistance and elevated blood sugar, blood pressure, and blood lipids, predisposing individuals to premature diabetes and cardiovascular disease. [1] National data suggest that metabolically obese normal weight individuals make up more than 20% of the Continue reading →

Pear “Toasts”

Andrea Slonecker By on
Pears sliced lengthwise topped with delicious toppings

You’ve probably noticed how trendy the idea of toast has become, with food magazines, cooking shows, and restaurant chefs across the country coming up with enticing toppings for a humble slice of bread. There are even entire cafes dedicated to the concept. But what happens when you have the wacky idea to exchange a slice of pear for the bread? Magic! Here are four delicious ideas for topping pear “toasts” at home. Consider this a jumping off point for coming up with your own creative combinations, using whatever variety of pear you have ripening on the counter, and any tasty toppings sitting in your fridge or pantry. The options are practically endless, since pears taste amazing with both sweet and savory flavors. These quick creations are a yummy snack for kids and adults alike, whether the craving strikes after school or Continue reading →

Spring is in the Air

Keri Gans By on
Whole wheat toast topped with peanut butter and sliced pears

Spring is in the air. And along with that, at least for me, comes the feeling of renewal – out with the old, in with new. First thing I like to do is go through my closet; sandals to replace boots, t-shirts replace sweaters, and long sleeve dresses make room for sleeveless ones. Next stop, the kitchen. I try year-round to make sure my cupboards and refrigerator aren’t stocked with foods that have expired. But part of my spring-cleaning ritual still includes a thorough review. And after the gloominess of winter, I long for a kitchen stocked with fresh produce that make me feel great. Well, hello, Anjou pear. Yes, I could have enjoyed you when it was snowing outside, but honestly, I got sidetracked. Packed with satiating fiber and with the powerful antioxidant of Vitamin C, you are a Continue reading →

Pickled Pear and Irish Cheddar Toasties in a Bread Basket

Andrea Slonecker By on
Little grilled cheese and pickled pear snadwiches stuffed inside a hollowed out bread loaf on a green plate

Little toastie sandwiches, filled with melting Irish Cheddar and piquant pickled pears, are (adorably) presented right in their own hollowed out bread loaf. This recipe makes 2 pints of sweet and tangy pickled pears perfumed with caraway and bay. You won’t need that much for the toasties, so you’ll have pickled pears in your fridge for a month, if they last that long! Enjoy them with cheeses and charcuterie, in salads and sandwiches, or as a tasty snack. Makes 8 toasties; serves 4 (because everyone will want 2!) Caraway Pickled Pears 2 medium ripe or slightly underripe Bosc pears 1¼ cups apple cider vinegar 1 cup water 6 tablespoons honey 2 teaspoons kosher salt 2 teaspoons caraway seeds 2 bay leaves For the Toasties 1 unsliced loaf of hearty whole-grain sandwich bread (AKA a “Pullman” loaf) 3 tablespoons unsalted butter, Continue reading →

Put Your Best Fork Forward!

Amy Kweller MS, RD By on
Anjou pears on a tree in a sunny orchard with a dirt road

Happy National Nutrition Month! Every year, the Academy of Nutrition and Dietetics encourages getting back to the basics of a healthful diet, and moving toward healthful habits can be as simple as changing the next bite. Lately, I have been hearing of more nutrition and food fads and myths than usual. It seems the internet has made everyone a nutrition expert. (Insert a shrug and a sigh.) My personal pet peeve is the use of the phrases good food and bad food. Unfortunately, nutrition isn’t black and white unless you’re eating a hot fudge sundae. When I was an obese teen, I’d come home after school and cram my mouth full of snack cakes, potato chips, whatever packaged food I could find in our overstuffed pantry. These, of course, were not nutrient-dense choices and I don’t ever recommend eating this Continue reading →

Grill Master

Amy Kweller MS, RD By on

To me, summer means sunshine, farmers’ markets and grilling. I personally love the flavors of grilled foods and regularly grill veggies as a side or base for meals. One of the greatest challenges I have faced in my years of counseling and teaching is that people have been trained to think they don’t like fruit and/or vegetables, and they don’t venture outside the norm for ingredients or culinary techniques. The remedy is simply to get a little creative in the kitchen – or backyard – and be okay with failing once in a while. I base most of my meals on produce, and in the summer that means adding a treat of grilled fruit at the end! Grilling is probably one of the simplest culinary techniques for fruit and veggies. In the beginning, it’s a good idea to stay close Continue reading →

Pear Compote with Earl Grey & Vanilla

Hilary By on

This super simple compote is a beautiful and delicious way to preserve some of fall’s fading flavors. You’ll make a simple infusion which combines the unique flavor of Earl Grey tea with vanilla and orange, and then simply stir in sugar and fresh pears. Serve this compote over yogurt or ricotta for a delightful breakfast or snack, spoon it over vanilla ice cream, or try it atop crostinis spread with your favorite soft cheese. Pear Compote with Earl Grey & Vanilla Ingredients 1 cup boiling water 2 Earl Grey tea bags 1 orange 1 tablespoon vanilla paste ¾ cup sugar 3 firm ripe USA Pears, such as Comice or Red Anjou, small dice Directions Place the tea bags into the cup of boiling water and steep for 2 to 3 minutes to make a very strong tea. Remove the teabags Continue reading →

Thanks-Living

Amy Kweller MS, RD By on

The holidays are here, possibly the happiest and unhealthiest time of year. On Thanksgiving when we’re giving thanks and celebrating friends and family, we seem to put health last. Start a new tradition and make health a priority this year! Why not start the holiday with a Turkey Trot or family fun run/walk in your neighborhood? And eat breakfast, even though you may plan to eat a large meal later. Studies show that exercise and breakfast keep us from eating too much throughout the day. For breakfast try fiber and protein-rich foods to keep you satisfied, maybe a veggie omelet with a side of fruit. And, for the big meal, keep two or three of your family’s favorite traditional holiday foods and scrap the least favorites for fresh veggies and fruit salad. Research from the Cornell Food and Brand Lab Continue reading →

The Pear Witch Project!

Amy Kweller MS, RD By on

Halloween is here and so is the candy… I’ve devised some tricks, not treats, to keep the candy calories at bay. Start the holiday by filling a bowl full of yummy, healthful snacks that include pears, apples, and your other favorite fruits and nutrient-dense grab-and-go items. Snack on these instead of the bowl of candy while the ghosts and goblins ring your doorbell. Speaking of that bowl of candy, leave it by the door, on the porch, or somewhere where you can’t easily grab a treat. Even better, get out of the house and walk with your kids or your friends’ kids as they collect treats – you get the benefit of spending time with friends AND getting in your steps! Now that all of that collected candy is in the house, put it out of sight – maybe in Continue reading →

Fructose: Good or Bad?

Amy Kweller MS, RD By on

I am often asked if fructose is bad for one’s health. To be honest, this is a sticky question because there are different sources of fructose in the food supply, some of which are healthier than others. Fructose is a monosaccharide, meaning it is a simple sugar that the body can use quickly for energy. Eating fructose from natural plant sources, such as fruit, is a healthy way to get energy! In addition to supplying energy, fruit contains water, fiber, and important vitamins and minerals. On the other hand, processed foods that contain excess sugar or high fructose corn syrup are less healthful choices because eating too many processed foods may add calories to the diet without a lot of nutrition. In other words, many processed foods are high in sugar and not much else! If you want to eat Continue reading →