Free The 200 SuperFoods That Will Save Your Life by Deborah Klein Page A
Authors: Deborah Klein
influence of foods on asthma found that pears (along with apples) seemed to protect the young adults studied both from asthma attacks and from developing asthma. And although any food may cause an allergy in a person sensitive to it, pears are so rarely allergenic that they are included in the allergen-restricted diets used to determine and control food allergies.
Red-hued pears, such as Red Anjou and Red Bartlett, have more antioxidant anthocyanins than the green, yellow, and brown varieties.
NUTRITIONAL COMPOSITION One medium pear provides 103 calories, 27.5 g carbohydrate, 0.68 g protein, 0.21 g fat, 5.5 g dietary fiber, 41 IU vitamin A, 7.5 mg vitamin C, 0.28 mg niacin, 8 mcg vitamin K, 16 mg calcium, 12 mg magnesium, 20 mg phosphorus, and 212 mg potassium.
Bringing It Home
Pears are widely cultivated in cool temperate regions of the earth and grow across the northern half of the United States. There are many varieties, so we have lots of fresh choices throughout the late summer and early fall. Some are brown, others blush red, and still others are ready to eat when green in color. Pears left to ripen on the tree sometimes develop gritty starch crystals, so they are commonly picked when somewhat unripe and allowed to ripen in storage. Fully ripe pears are very perishable, so they are usually shipped to the store still relatively hard. They will ripen at room temperature in a few days. You can speed the process by putting them in a paper bag. The pears will have more antioxidant value if you eat them when fully ripe.
Livit Recipe
Pecan Pear Chutney
Great to dress up grilled chicken or a sandwich!
¼ cup pecans, chopped
1 cup white grape juice OR apple juice
4 firm, ripe Bosc pears, peeled, cored, and coarsely chopped
¼ cup apple cider vinegar
1½ teaspoons peeled and minced fresh ginger OR ½ teaspoon ground ginger
½ teaspoon ground cinnamon
½ teaspoon mustard seed
¼ teaspoon red pepper flakes
⢠In a small, heavy skillet, toast the pecans over medium to low heat until they are crisp and lightly aromatic. Stir constantly and watch them carefully, because once they are heated through they can go from brown to burnt very quickly. Shake them out of the skillet and into a dish so that they donât continue to cook. Set aside.
⢠In a saucepan over high heat, bring the juice to a boil. Reduce heat to low, and simmer until the juice is reduced by half, about 5 to 10 minutes. Add the pears, vinegar, ginger, cinnamon, mustard seed, and red pepper flakes to the reduced juice. Increase heat to medium and bring the mixture to a boil. Reduce heat and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from heat and let cool to room temperature. Stir in the toasted pecans.
⢠Store in the refrigerator in a covered container. Bring to room temperature before serving.
⢠NOTE Chutney will stay fresh in the refrigerator for up to a week.
YIELD 2 cups
NUTRITION ANALYSIS PER SERVING 81 calories, 15 g carbohydrate, 1 g protein, 3 g fat, 2 g dietary fiber
30 Persimmons
Benefits
The common, or American, persimmon is native to the eastern United States and is one of the Virginia foods described by Captain John Smith in 1612. Red-orange in color, persimmons are a good source of antioxidants and carotenes, vitamins A and C, and both soluble and insoluble fiber.
The Japanese persimmon originated in China and is grown throughout Asia, as well as in California. Larger than the American version, it contains many of the nutrients of its American cousin but has less vitamin C and calcium per gram. Asian persimmon varieties are divided into two groups: astringent and non-astringent. Astringent persimmons (such as the Hachiya) are high in tannins, which can serve as antioxidants but also render unripe fruit inedible. The non-astringent varieties (such as the Fuyu) contain fewer tannins and lose them earlier in the ripening
Red-hued pears, such as Red Anjou and Red Bartlett, have more antioxidant anthocyanins than the green, yellow, and brown varieties.
NUTRITIONAL COMPOSITION One medium pear provides 103 calories, 27.5 g carbohydrate, 0.68 g protein, 0.21 g fat, 5.5 g dietary fiber, 41 IU vitamin A, 7.5 mg vitamin C, 0.28 mg niacin, 8 mcg vitamin K, 16 mg calcium, 12 mg magnesium, 20 mg phosphorus, and 212 mg potassium.
Bringing It Home
Pears are widely cultivated in cool temperate regions of the earth and grow across the northern half of the United States. There are many varieties, so we have lots of fresh choices throughout the late summer and early fall. Some are brown, others blush red, and still others are ready to eat when green in color. Pears left to ripen on the tree sometimes develop gritty starch crystals, so they are commonly picked when somewhat unripe and allowed to ripen in storage. Fully ripe pears are very perishable, so they are usually shipped to the store still relatively hard. They will ripen at room temperature in a few days. You can speed the process by putting them in a paper bag. The pears will have more antioxidant value if you eat them when fully ripe.
Livit Recipe
Pecan Pear Chutney
Great to dress up grilled chicken or a sandwich!
¼ cup pecans, chopped
1 cup white grape juice OR apple juice
4 firm, ripe Bosc pears, peeled, cored, and coarsely chopped
¼ cup apple cider vinegar
1½ teaspoons peeled and minced fresh ginger OR ½ teaspoon ground ginger
½ teaspoon ground cinnamon
½ teaspoon mustard seed
¼ teaspoon red pepper flakes
⢠In a small, heavy skillet, toast the pecans over medium to low heat until they are crisp and lightly aromatic. Stir constantly and watch them carefully, because once they are heated through they can go from brown to burnt very quickly. Shake them out of the skillet and into a dish so that they donât continue to cook. Set aside.
⢠In a saucepan over high heat, bring the juice to a boil. Reduce heat to low, and simmer until the juice is reduced by half, about 5 to 10 minutes. Add the pears, vinegar, ginger, cinnamon, mustard seed, and red pepper flakes to the reduced juice. Increase heat to medium and bring the mixture to a boil. Reduce heat and simmer, uncovered, stirring occasionally, until the pears are tender and the juices have thickened, about 20 minutes. Remove from heat and let cool to room temperature. Stir in the toasted pecans.
⢠Store in the refrigerator in a covered container. Bring to room temperature before serving.
⢠NOTE Chutney will stay fresh in the refrigerator for up to a week.
YIELD 2 cups
NUTRITION ANALYSIS PER SERVING 81 calories, 15 g carbohydrate, 1 g protein, 3 g fat, 2 g dietary fiber
30 Persimmons
Benefits
The common, or American, persimmon is native to the eastern United States and is one of the Virginia foods described by Captain John Smith in 1612. Red-orange in color, persimmons are a good source of antioxidants and carotenes, vitamins A and C, and both soluble and insoluble fiber.
The Japanese persimmon originated in China and is grown throughout Asia, as well as in California. Larger than the American version, it contains many of the nutrients of its American cousin but has less vitamin C and calcium per gram. Asian persimmon varieties are divided into two groups: astringent and non-astringent. Astringent persimmons (such as the Hachiya) are high in tannins, which can serve as antioxidants but also render unripe fruit inedible. The non-astringent varieties (such as the Fuyu) contain fewer tannins and lose them earlier in the ripening
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