Pair up with pears: sweet summer treats

Quick, easy meals begin with foods needing minimal preparation. Canned pears provide just the ticket to tasty, tempting menus from your kitchen. Ripe, peeled, and flavor-filled, they can complement any appetizer, salsa, entree, or dessert.

Pears have been cultivated for a very long time They're first mentioned around 1000 B.C in western Asia. A Greek botanist spoke of them in his work in 300 B.C., and a Belgian priest developed the first pears with a soft, juicy flesh in the 1700s.

American colonists brought pears--mostly from France--with them to their new land. In the 1700s the Franciscan fathers carried the fruit to the West Coast and planted them in rows within their mission gardens.

Today, they're part of gardens and farms in almost every state.

Varieties Abound

Greater than 5,000 varieties of pears grow in temperate zones around the world. The majority of Asian and European types grown commercially in the United States hail from California, Oregon, and Washington. In Europe, France leads production.

Common names include Anjou, Bartlett, Bosc, Comice, Hardy, Seckel, Wilder, and Winter Nelis. Pear-picking dates range from June to September, but some varieties may be available year-round.

Pears should be harvested from the tree when the fruit is green and hard. If left to ripen on the branch, their centers become soft and mealy. When purchasing this sweet treat, choose those that are smooth, unblemished (no dents, holes, marks, or bruises), and firm to the touch. Avoid the soft, mushy ones.

Store them at a cool room temperature. Your fruit should yield to slight pressure in two to four days and will be ready to enjoy. Two or three pears stored in a paper bag will ripen quickly.

Nutritionally, pears add to our day's total requirement of vitamins and minerals and contain both soluble and insoluble fibers--a medium-sized pear provides around 3 grams total toward the recommended 25 grams per day. Pears also contain the flavonoid phytochemicals of the catechin family as well as the phenolic acids of the hydroxycinnamic acid family. Research continues to expand the role of phytochemicals as protectants from many chronic diseases.

Pear Pita

4 pita bread rounds, halved
4 large lettuce leaves,
washed and dried
8 slices Worthington Wham
1 15-ounce can pear slices,
drained
8 slices cheddar or soy
cheese
ranch dressing, reduced
fat

To assemble sandwiches,
open pita pocket halves and
line with lettuce. Layer
enough wham slices, pear
slices, and cheese to fill each
pocket evenly. Drizzle with
ranch dressing, as desired.
Serves 4. Per serving: calories:
593; protein: 34 grams; carbohydrate:
51 grams; fat: 28
grams; cholesterol: 0 milligrams.

Many Colors and Shapes

Almost half (48 percent) of the pear crop each year is eaten out of hand. Moist-chinned consumers enjoy the soft, juicy, flavorful fruit in its myriad of colors (saffron yellow to burnt orange, rusty and crimson reds, toasty browns to cinnamon) and its diversity of shapes (voluptuous bell-shape to slender to slightly rounded to small and squatty). Color, shape, texture, and flavor are peculiar to a given variety.

The balance of the crop is either canned (51 percent) or dried (1 percent). To savor this versatile fruit and benefit from its nutritional gifts, try some of the following recipes. You can add pears to breakfast items, main dishes, soups, salads, and/or desserts. Their delicious, sweet, juicy flavor will bring richness and variety to your family meals.

* PEAR AND NUT SALSA

1 15 oz. can pears, diced and
drained
1/2 cup walnuts, toasted and chopped
4 T. chives, chopped
1 cup garbanzo beans, slightly
mashed

In a bowl, combine pears, walnuts,
and chives; mix well. Stir in slightly
mashed garbanzo beans. Serve as a dip
with crackers or toasted pita bread triangles.
Yield: 2 cups. Per 2 tablespoon
serving: calories: 65; protein: 4 grams;
carbohydrate: 5 grams; fat: 4 grams;
cholesterol: 0 milligrams.

ALL-AMERICAN CHOPPED SALAD

6 cups mixed salad greens
1/2 cup kidney beans, cooked
1 15-oz. can pear slices, drained
1 large tomato, cut in wedges
2 T. sliced olives
3/4 cup Ranch-style dressing
(soy Ranch-style dressing) *

Arrange greens equally on four
plates. Top each with one-fourth of the
beans, sliced pears, tomato wedges, and
sliced olives. Drizzle dressing on top.
Serves 4. Per serving: calories: 381;
protein: 8 grams; carbohydrate: 23
grams; fat: 30 grams; cholesterol: 0
milligrams.

Pear and Almond Couscous

2 cups McKay's Chicken-Style
Seasoning broth
1/4 cup raisins
1/2 t. salt
1/8 t. ground cumin
1 15-oz. can pears, diced and
drained
1 T. lemon juice
1 cup couscous
1/3 cup almonds, sliced
1 T. cilantro, fresh, chopped
1 T. margarine
(olive oil) *

In a medium saucepan combined
broth, raisins, salt, and cumin; bring
to a boil. Remove from heat; stir in
remaining ingredients. Cover; let
stand 10 minutes. Stir before serving.
Serves 4. Per serving: calories: 341;
protein: 9 grams; carbohydrate: 60
grams; fat: 8 grams; cholesterol: 8
milligrams.

* NUTTY PEAR SLAW

3 cups (8 ounces) coleslaw mix,
packaged
1 15-oz can pear halves, chopped
1/2 cup dry roasted peanuts

Dressing:
1/4 cup olive oil
2 T. orange juice
2 T. lemon juice
1/8 t. garlic powder
1 t. onion salt

In a small bowl, combine dressing
ingredients, whisk until blended. In a
large bowl, combine coleslaw mix and
pears. Add dressing; toss lightly to
coat. Add chopped peanuts; retoss just
before serving. Serves 8. Per serving:
calories: 153; protein: 3 grams; carbohydrate:
12 grams; fat: 11 grams; cholesterol:
0 milligrams.

PEAR UP CARROT SALAD

1 cup carrots, coarsely shredded
1/4 cup celery, finely chopped
2 T. onion, finely chopped
1 T. parsley, chopped
1/4 t. salt
2 T. ranch dressing, reduced fat
(soy ranch dressing) *
1 15-oz. can pear halves, drained

In a bowl, combine carrots, celery,
onion, parsley, and salt. Mix well. Stir
in salad dressing. Mound 3 to 4 tablespoons
mixture on each pear half. Serve
on lettuce leaf, if desired. Serves 5. Per
serving: calories: 71; protein: 1 gram;
carbohydrate: 16 grams; fat: 1 gram;
cholesterol: 0 milligrams.

* THAI-STYLE PEAR SALAD

Dressing:
1/4 cup lemon juice
1/4 cup olive oil
2 t. light soy sauce
3/4 t. sugar
2 red pepper flakes, crushed

Salad:
1 15-oz. can pear slices, drained
8 cups romaine lettuce, chopped
1 medium carrot, cut in julienne
strips
1/3 cup peanuts, dry roasted
optional: mint, fresh, chopped
optional: egg-roll wrapper, deep-fried
strips

For dressing, whisk together lemon
juice, oil, soy sauce, sugar, and red pepper
flakes. Halve pear slices and marinate
in 1/4 cup of the dressing for about
one hour. In a large serving bowl, combine
Romaine lettuce and carrots. Top
with pears and remaining dressing. Toss
to coat evenly. Sprinkle peanuts on top
and add optional garnishes, as desired.
Serves 4. Per serving: calories: 280; protein:
5 grams; carbohydrate: 24 grams;
fat: 20 grams; cholesterol: 0 milligrams.

PEAR AND BUTTERNUT SQUASH SOUP

2 T. olive oil
1 t. curry powder
2 pounds (approx. 5 cups) butternut
squash, peeled, cut into 1-inch
pieces
1 medium onion, cut into 1-inch
pieces
1 15-oz. can pear slices, drained
3 1/2 cups McKay's Chicken-Style
Seasoning broth
3/4 cup nonfat milk (soymilk) *
1 t. salt
1 T. chives, chopped (for garnish)

In a large bowl, combine oil and
curry powder; add squash and onions,
tossing to coat. Transfer to 15" x 10"
inch baking pan; roast at 425[degrees]F for 35
to 45 minutes or until tender. Combine
squash mixture, pears, and half of the
broth in a blender or food processor;
process until smooth (Recipe to this
point can be made ahead; cover and
refrigerate up to 2 days.) Transfer to a
large saucepan; stir in remaining broth
and milk. Season with salt. Bring soup
to a boil; reduce heat and simmer,
uncovered, 5 minutes. For each serving,
garnish with chives, if desired. Serves 6
Per serving: calories: 180; protein: 4
grams; carbohydrate: 30 grams; fat: 7
grams; cholesterol: 2 milligrams.

Chinese Chicken With Pears

1 can diced Worthington FriChik
1 cup McKay's Chicken-Style Seasoning broth
1/4 cup soy sauce
1 T. cornstarch
1/2 t. ground ginger
1 t. Oriental sesame oil
2 red pepper flakes, crushed
1 T. olive oil
1 cup green onions, diagonally sliced
2 cloves garlic, minced
1 8-oz. can water chestnuts, sliced and drained
1 15-oz. can pear slices, drained

Combine broth soy sauce cornstarch ginger, sesame
oil, and red pepper flakes; set aside. In a large skillet or
wok, heat oil. Add onion garlic and Worthington FriChik.
Stir-fry over medium-high heat for 3 minutes. Add water
chestnuts and broth mixture cook and stir until thickened.
Stir in pear slices cook t minute to heal through. Serve
over chow mein noodles or hot cooked rice. Serves 4 Per
serving: calories 199; protein 6 grams; carbohydrate: 28
grams; fat: 7 grams; cholesterol: 0 milligrams.
Chinese Chicken Salad With Pears: serve hot chicken
mixture over shredded lettuce or in lettuce cups.

MOROCCAN CHICKEN STEW

1 can Worthington diced FriChik
2 T. olive oil
1 medium onion, thinly sliced
1 cup carrots, diagonally sliced
1/2 t. salt
3 T. flour
1/4 t. ground cumin
1/4 t. turmeric
2 red pepper flakes, crushed
2 cups McKay's Chicken-Style
Seasoning broth
1 15-oz can garbanzo beans, drained
1 15-oz can pears, drained and diced
1 cup zucchini, sliced
2 T. lemon juice

In a large skillet, heat oil. Add
FriChik, onions, carrots, and salt to
pan; cook until onion is wilted, about 5
minutes. Stir in flour and spices; add
broth. Cook and stir until thickened.
Stir in garbanzo beans and pears.
Simmer over low heat until heated
through. Add zucchini and lemon
juice; cook 10 minutes more. Serves 4.
Per serving: calories: 336; protein: 11
grams; carbohydrate: 46 grams; fat: 12
grams; cholesterol: 0 milligrams.

* PEAR SORBET

2 cups water
1 cup sugar
1 15-oz. can pears, drained
2 T. lemon juice, fresh

In a saucepan, heat water and sugar
until sugar is well dissolved. Cool
syrup to room temperature. In a
blender combine up to one half of
the syrup and pears; blend until
smooth. Stir in lemon juice and
remaining syrup. Freeze in small
(1-quart) ice-cream freezer according
to manufacturer's directions. Yields 3
cups. Per 1/2-cup serving: calories: 171;
protein: 0 grams; carbohydrate: 44
grams; fat: 0 grams; cholesterol: 0
milligrams.

Peanut Butter and Pear French Toast

1 15-oz. can pear halves, drained
cup peanut butter
8 slices whole-wheat bread
2 large eggs
1/4 cup nonfat milk or soymilk
1 T. honey
1 T. margarine
honey or maple syrup to taste

Cut pears into 1/4-inch thick slices; set aside. Spread 1
teaspoon peanut butter on each slice of bread, one side
only. Place pears on peanut butter side of 4 slices. Put 2
slices of bread together to make a sandwich with peanut
butter and pears for the filling; repeat with remaining
slices. In a medium shallow bowl, combine eggs, milk,
and honey; whisk or stir with fork until blended. Dip
sandwiches into egg mixture, evenly coating both sides.
In a large skillet, melt margarine over medium heat.
Cook sandwiches 1 to 2 minutes on each side until
golden brown. Serve hot with honey or syrup. Serves 4
Per serving (3 tablespoons honey with 2 slices of toast):
calories: 600; protein: 14 grams; carbohydrate: 103
grams; fat: 18 grams; cholesterol: 56 milligrams.

Nutrient Analysis of 1/2 Cup Canned Pears

               Heavy Syrup            Light      Juice      Water
                                      Syrup       Pack       Pack

Water           107 gm. *             106 gm.    107 gm.    112 gm.
Calories            98                    72         62         35
Protein        0.27 gm.              0.24 gm.   0.42 gm.   0.23 gm.
Total fat      0.17 gm.              0.04 gm.   0.09 gm.   0.04 gm.
Carbohydrate     25 gm.                19 gm.     16 gm.     10 gm.
Total sugar      20 gm.                15 gm.     12 gm.      7 gm.
Fiber             2 gm.                 2 gm.      2 gm.      2 gm.
Potassium        86 mg. ([dagger])     83 mg.    119 mg.     65 mg.
Sodium            7 mg.                 6 mg.      5 mg.      2 mg.
Cholesterol       0 mg.                 0 mg.      0 mg.      0 mg.

* gm. = grams

([dagger]) = milligrams

* This handy little icon indicates recipes that are TOTALLY VEGETARIAN (no eggs/dairy products). It also points out simple substitution you can make to transform other Recipes into TOTALLY VEGEARIAN dishes. Enjoy!

Storing Pears

* Store unopened cans off the floor in a clean, dry place.

* Maintain constant temperature to enhance shelf life. Do not freeze.

* Place opened canned pears in a covered, nonmetallic container and refrigerate and use within 2-4 days.

Suggested Maximum Dry Storage Periods

At 70[degrees]F--18 months At 90[degrees]F--9 months

Note: The "Best if Used By" date is intended to tell you how long the product will retain best flavor or quality. It's not a safety date.

Georgia Hodgkin, Ed.D., R.D., F.A.D.A., writes from Loma Linda University, where she is a member of the nutrition and dietetics faculty.

COPYRIGHT 2004 Review and Herald Publishing Association
COPYRIGHT 2004 Gale Group