Pears – info & recipes
Pears are a nutrient dense food, containing significant amounts of potassium, and vitamin C.
Additionally, they have appreciable levels of magnesium, phosphorus, calcium, iron, folic acid, carotene, vitamin B2 and vitamin E. Pears also contain high amounts of fibre. They are good for the skin, the intestines and the heart, and according to Chinese medicine are extremely beneficial for the lungs.
Fresh pears contain no saturated fat, cholesterol or sodium. They are a natural, convenient source of energy. Always choose organic pears when possible to avoid harmful chemical sprays.
RECIPES:
EASY PEAR AND PISTACHIO TART
• 175g organic raw sugar
• 50g plain spelt flour
• 50g ground almonds
• 50g ground pistachios
• zest of 1 lemon
• 5 organic egg whites
• 175g butter, melted
• 2 large ripe organic pears
• 25g pistachios, chopped
Preheat oven to 190C. Butter a 23cm tart tin with a removable base.
Sift flour into a bowl, and then mix in almonds, ground pistachios and lemon zest. Whisk egg whites in a clean bowl for 1 minute, do not over-beat. Stir the egg whites and butter into the flour mixture until well combined. Pour into the tart tin.
Peel, core and quarter the pears, then slice each quarter lengthwise into approximately 6. Arrange pear on top of the cake in a circular pattern. Bake for 20-25 minutes, or until cake is cooked through. Sprinkle with chopped pistachios and serve with sheep’s milk yoghurt, organic vanilla ice cream, or organic cream.
This tart is also lovely with peaches or plums instead of the pears.
SAFFRON PEARS
• 4 organic pears
• 2 tbsp mild organic honey
• juice of 1 lemon
• 1 cup water
• 1 vanilla bean, halved lengthways
• 1 stick cinnamon
• 3 cloves
• 2 cardamon pods, crushed
• pinch of saffron threads
Peel pears, leaving stem, but cutting away hard core end. Place honey and lemon juice in a saucepan and stir over a low heat for a couple of minutes. Add water and spices, and simmer for 5 minutes. Carefully put pears into the syrup, bring back to a gentle simmer, and cook for 30 minutes or until pears are tender. Roll pears in the syrup every 5 minutes or so, and turn pears over half way through cooking time. Serve with organic cream or ice cream.
OTHER IDEAS:
• Stir diced pear, chopped dried figs and cinnamon through organic oat porridge for breakfast.
• Add sliced pear to a salad of rocket leaves, toasted walnuts, finely sliced fennel and shaved parmesan or pecorino.
• Start the day with a delicious fresh juice of pear, grapefruit and mint.
• Spread toasted grain bread with avocado and top with slices of pear.
• Serve pear with a cheese plate. (Pears are particularly good with goat’s cheese, blue cheese, parmesan, pecorino and washed-rind cheese).
