𝗛𝗘𝗔𝗟𝗧𝗛 𝗕𝗘𝗡𝗘𝗙𝗜𝗧𝗦 𝗢𝗙 𝗣𝗘𝗔𝗥𝗦
Pears are sweet, bell shaped fruits that have been around and enjoyed since ancient times. They can eaten crisp and soft. Several species of pears are valued for their edible fruit and juices while others are cultivated as trees.
We can all associate pears as being the first gift in “The Twelve Days of Christmas” song, a partridge ina pear tree. Personally this always drew me to eating pears from my childhood.
𝟏. 𝐍𝐮𝐭𝐫𝐢𝐭𝐢𝐨𝐧𝐚𝐥 𝐂𝐨𝐧𝐭𝐞𝐧𝐭 : Eating one medium pear daily provides 12 % of Vitamin C, 10 % of Vitamin K, 6 % of Potassium & small amounts of Calcium, Iron, Magnesium, Riboflavin, Vitamin B-6 and Folate. Pears also contain Carotenoids, Flavonols, Anthocyanins, and are rich in dietary Fiber.
𝟐. 𝐎𝐧𝐞 𝐌𝐞𝐝𝐢𝐮𝐦 𝐏𝐞𝐚𝐫 contains 6 grams of Fiber (24 % of the daily need for women). Eating fiber decreases the frequency of Aner attacks & due to the fiber content, can reduce pressure & inflammation in the colon.
𝟯. 𝗗𝗶𝗮𝗯𝗲𝘁𝗲𝘀 : Pears due to their fiber content, helps to stabilise blood sugar levels in people with diabetes.
𝟒. 𝐃𝐢𝐠𝐞𝐬𝐭𝐢𝐨𝐧 : Pears contain 84 % water, & are rich in fiber to promote regularity, keep stools soft & flush the Hea system of toxins. Excellent fruit for our Gut.
𝟱. 𝗔𝗻𝘁𝗶𝗼𝘅𝗶𝗱𝗮𝗻𝘁𝘀 : Pears are rich in antioxidants (Vitamin C and K), & copper so fight free radicals & protect our cells from damage.
𝟲. 𝗛𝗲𝗮𝗿𝘁 & 𝗘𝘆𝗲 𝗛𝗲𝗮𝗹𝘁𝗵: Anthocyanins give some pears a ruby red hue. These improve heart health & strengthen blood vessels. Pears are rich in Procyanidins & Quercetin, that can boost heart health by improving blood pressure & cholesterol. Eating pears regularly may also reduce stroke risk. Pears with green skin contain Lutein & Zeaxanthin, which keep your vision sharp, & are good for eye health, especially as you age. Most of these compounds are concentrated in the skin of the pears, so wash them well & eat with the skin on.
𝟳. 𝗪𝗲𝗶𝗴𝗵𝘁 𝗟𝗼𝘀𝘀: Eating Pears regularly may help you feel full because of their high amount of water & fibre and this may help with weight loss. Pears make a great snack, & are extremely versatile. They Poach beautifully with Cinnamon and nutmeg
Pear Butter recipe
Pear butter gives all the flavors of autumn and is the perfect spread for bread, oatmeal, and yogurt. The best part of this is that it's all made in the slow cooker so you don’t have to do any babysitting at the stove. Make this and be happy!
- 10 lb pears
- 2 tbsp lemon juice
- 3 tbsp honey
- 3 cinnamon sticks
- 1 1/2 tsp ground ginger
- 12 whole cloves, crushed
- 6 whole cardamom pods, crushed
- 3 vanilla beans (or 1 tbsp vanilla extract)
- Cut ripe pears into quarters and remove the core. Slice roughly into ½-inch pieces and place in a 7- or 8-quart slow cooker. Add lemon juice, honey, cinnamon sticks, and ground ginger. Place cloves and cardamon pods in a small cheesecloth bag and add to the pears. Slice vanilla beans in half lengthwise and remove the seeds with the back of a knife. Add seeds and pods to the slow cooker. Turn the cooker on high for 8 hours.
- After 8 hours, remove the lid and cook an additional 1-4 hours to cook off excess liquid.
- Once most of the liquid has cooked off, turn off the slow cooker and cool for 30 minutes. Blend in a blender in batches until smooth, 1-2 minutes.
- At this point, if freezing the pear butter, pour into airtight freezer containers and freeze. If canning in a water bath, bring the pear butter to a simmer on the stove.
- Remove and pour into sterilized 8-ounce canning jars. Fit with prepared lids and rings. Boil in a water bath for 10 minutes, making sure jars are covered by at least 1 inch of water.
- After 10 minutes, remove from the water bath and allow the jars to cool for 12-24 hours. The lids should seal within 1-2 hours. Any that do not seal can be placed in the refrigerator and used.
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