True Wellness

FOOD FOR THOUGHT: PEAR PERFECTION

With mottled skins reminiscent of fall foliage, and a mild sweetness whose flavor is hard to pin-down, sweet and juicy pears are a fall fruit that are often forgotten about due to those attention-grabbing apples. Although pears are one of the common fruits available year-round, a multitude of varieties comes to the market once fall arrives. With an expansive list of names and variety of flavor-profiles, the ho-hum pear becomes a produce department superstar during the colder months. While there is (always) a place for apples and oranges in your fruit basket, pair-up with pears this season, and read on to find out a few interesting tidbits, nutrition bites, and, of course, dig into a delicious seasonal recipe!

PREHISTORIC TRANSPLANTS:

Pears are one of the oldest cultivated fruits, whose remnants have been traced back to prehistoric times via pile-dwellings (ancient trade route/settlement sites) in Zurich, Germany! Grown on flowering trees (whose blossoms smell sublime,) and relatives of the rose family (just like apples) pears or “pyrus” in Latin, are thought to have originally grown in the temperate climates of Western China and Asia Minor. The “pear” and its equivalents is referenced in various dialects across the globe, including Celtic, Greek, Roman, and Middle Eastern. From them being deemed “a gift of the gods,” by Homer in “The Odyssey,” a symbol of the Roman Goddess of fruit “Pomona, ,” to their frequent and symbolic appearances in the artwork and writings of renaissance masters such as Shakespeare, Leonardo Davinci, and Botticelli- the pear has an extensive and diverse history.

The importation and cultivation of pears on U.S. soil is believed to be a doing of early colonists, who brought the seeds over to eastern-shore settlements. It wasn’t until pioneers brought the seeds over to the West that successful propagation and harvesting was done, as early plantings suffered from blight, which inhibited widespread cultivation. In the 1800’s, pear-crops thrived in the temperate weather and rich soils of the Pacific Northwest, and soon, the popularity and prevalence of pears in the American food system spread nationwide. Worldwide, nearly 3000 cultivars of pears are grown, all of which stem from three primary species: the European, Chinese white, and Nashi/Asian pears. In the US, ten common varieties are grown, but here are descriptions of the top five:

FLAVORS & “PEARINGS:”

◼ ASIAN: Large and cylindrical, these have a rougher skin and super juicy crunch. A very mild pear flavor, almost akin to a cross between an apple and jicama in texture, and perfect for salads and slaws.

◼ ANJOU: Most commonly green, but also found in red, these smaller varieties are sweet and dense, perfect for raw or baked preparation

◼ BARTLETT: Turning a golden yellow once fully ripened, these have a thin skin and delicate sweet flesh, perfect for pear butters, pear-sauces, and baked goods needing moisture, not heft.

◼ BOSC:  Tall and golden brown, these beauties stay firm when baked and are commonly used for poaching or in pies. They are mild and sweet with a firm flesh, perfect for raw snacking as well.

◼ COMICE: The best snacker of the bunch, small and rotund, these little babes are the least grainy, have a nice juice to crunch ratio, and are mildly floral in flavor.

POWERFUL PERKS: 

With a veritable line-up of inflammation-taming, immune boosting, and overall health promoting benefits, here are just a few of the highlights that snacking on these floral-kissed fruits will bring:

FANTASTIC FLAVANOLS:  Pears rank as one of the top food-sources of flavanols: potent phytochemicals that pack extreme antioxidant capacity!

a. SPRINKLE on the CINNAMIN-IC: Pears don’t just “pair” well with cinnamon for the flavor. Both contain a type of organic acid known as HYDROXY-CINNAMINIC ACID, which supports normal skin cell production, and inhibition of H.Pylori (a type of harmful bacteria.)  

b. VERY VANILLIC: VANILLIC ACID also makes pears a natural partner to vanilla extract. Aside from giving off delicious flavor, this organic acid helps to regulate oil secretions from the pores, as well as promotes healthy immune responses and supports white blood cell health.

FIBROUS FRIENDS: Providing about ¼ of the recommended daily fiber intake in one-medium sized pear, eat up to fill up- not out!

a. SOLUBLE: This form of fiber binds to water and basically acts to clear-out the intestinal tract, binds to bile and free-fatty acids which may promote healthy cholesterol levels, and supports blood sugar regulation by allowing a the slower transit and absorption of sugars.  

b. INSOLUBLE: This type of fiber is unable to be broken down in the human body; therefore, it assists bowel health and regularity  to keep things running smoothly!

SELECTING & STORING:

Depending on when you plan on eating them will dictate the “ripeness” of fruit to select at the market. If eating within 1-2 days, select fruits that give to slight pressure when pressed at the top near the stem (avoid overly soft fruits as this results in a mealy texture.) If opting for eating within 4-5 days, or for baking or poaching purposes, select ORGANIC fruits that are firm, with taught/blemish free skin, and no bruising. Store at room temperature to fasten the ripening process (for up to five days,) or store in the fridge if you don’t want them to ripen any further.

Want to learn more about the benefits of basil? The powers of cauliflower? The astounding impact of avocado’s? Join me in one (or all) of my culinary nutrition workshops, every Wednesday from 6-7:30PM! See October’s line-up below, and be sure to snag your spot, as space is limited!

OCTOBER TRUE KITCHEN COOKING CLASS

GUT HEALTH 101

WEDNESDAY, OCTOBER 18TH

6:00-7:30PM

$35.00 (pre-paid) OR $40 (at door)*

Hippocrates, the Father of Medicine stated, “all disease begins in the gut.” With over 100 trillion bacteria making up the human MICROBIOME (the environment within each and every one of us that is home to an array of bacteria,) an imbalance in this immense system can affect immune, cognitive, hormonal, and even cardiovascular health! Gain insight into the wonderful world of beneficial bacteria, the many interactions they have within the body, and how we can maintain the friendly-flora that reside inside of us through the foods we eat. Welcome the good, crowd out the bad, and come hungry to this not-to-miss dive into how to attain a good gut!

* Cost of class includes colorful informative handout, all of the recipes prepared in the class, and of course tasty plates of the food she whips up!

EMAIL: info@biologicalhealth.com

PHONE: 267-308-0777

Genevieve – “G”

Certified Plant Based Nutritionist | CHHC| Culinary Nutritionist

True Wellness Biological Health

Genevieve@biologicalhealth.com

Caramelized Spiced Pear “Butter”

Makes about 2 cups

Skip the jarred stuff, and utilize those over-ripened fruits bound for the composter! Pairing the sweetness of pears with the floral notes of honey, vanilla, and warm spices is an essential fall combo, and the addition of collagen powder make this creamy “butter” a gut healing combo that helps quell nausea/stomach spasms (thank you ginger,) while supporting the regrowth of the GI tract through the powers of collagen protein.

6 organic ripe Bartlett pears, cored and cubed

¼ cup local honey

3 tbsp. Vital Proteins collagen powder

3 tbsp. orange juice  

1-2 tsp. fresh grated ginger

1-2 tsp. fresh grated orange zest

1 tsp. organic vanilla extract

½ tsp. ground ginger

pinch of nutmeg & sea salt

Combine all ingredients (aside from vanilla) in a saucepan, mixing to coat. Turn heat to medium and bring to a boil, cover with a lid, and cook for 45-60 minutes until fruit is falling apart. Uncover, stir to mix ingredients, and place lid back on (half-on/half-off) and cook for additional 45-60 minutes until reduced, thickened and golden in color. Turn off heat; add vanilla and 1 tsp. orange juice. Store in sterile glass mason jars for up 1 week, refrigerated.