Pears: sweetness, fiber and versatility

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Pears: sweetness, fiber and versatility

When we worry about not getting enough dietary fiber, let’s not forget about pears:

. One large pear can provide about 20 percent of the daily fiber requirement for an adult.
. This value increases if it is eaten with the peel on, after washing it carefully.

An ancient fruit, rich in history and nutrients

Pears have been with us for millennia: they were already known in prehistoric times and were eaten both raw and cooked in Roman times.
Nutritionally, they are water-rich fruits and contain:

Soluble and insoluble fibers (especially pectin)
Vitamins A, C, K and the B group
Minerals such as calcium, iron, magnesium, and potassium.

Why not eliminate the peel

The skin of the pear is the most valuable part:

Contains many more antioxidants and phenolic compounds than pulp
It is particularly rich in ursolic acid, a molecule being studied for its potential anti-inflammatory properties.

In the kitchen: from breakfasts to savory dishes

Pears are extremely versatile:

Raw: with yogurt, cereal, bread and nut creams
For a mouthwatering snack: pair with melted dark chocolate and granola
In savory pairings: try them with fermented vegetable cheeses (made with cashews or almonds), for a nutritious and balanced dish
Cooked: perfect for making cakes and jams.

How best to store them

Pears are climacteric fruits: they continue to ripen even after harvest.

If they are unripe, they should be stored in the refrigerator or in a paper bag
If ripe, best eaten in a few days or frozen in chunks for use in smoothies, ice cream or smoothies.

A presence in art and history as well

Did you know that the real fruit of the pear is not the flesh, but the core, where the seeds are found?
In fact, the pear falls among the so-called “false fruits,” like apples.
And historical trivia: Louis XIV’s gardener selected 500 different varieties to guarantee the King a different pear every day of the year. The biodiversity of this fruit, therefore, has been known and appreciated for centuries!

A timeless fruit

Thanks to its natural sweetness, comprehensive nutritional profile and incredible versatility in cooking, the pear is a true health ally.
Let’s take advantage of it whenever it is in season, experimenting with the different varieties and multiple uses to which this fruit lends itself!

by dietitian Alessandra Zanini

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