Pears are delicious and nutritious.
They’re also one of the leading fruit sources of dietary fiber, with most of the nutrition locked in the peel.
The easiest way to increase fiber in the diet is to eat more fruits and vegetables. The Dietary Guidelines recommend Americans consume 2 cups of fruit per day. One medium pear (about the size of an adult fist) equals a 1-cup serving of fruit.
This Roasted Pear Crumble leaves the peel on the fruit because it contains the largest amount of anti-inflammatory phytonutrients and dietary fiber.
Pears are one of the few fruits that are picked before they ripen. Roasting a pear gives the cook some control over the sometimes fickle texture, sweetness and ripeness. Roast the pear halves for 20 minutes and top with a crunchy mixture of rolled oats and toasted walnuts. Add a dollop of nonfat vanilla yogurt and you have an elegant dish that works for dessert, as well as breakfast.
A medium-size pear is just 100 calories, high in antioxidants and minerals and a good source of vitamin C.
▪ Buying and storage tips: Choose pears that are free of blemishes; ripen at room temperature, until the neck gives slightly to gentle pressure; store in the refrigerator to stop ripening.
For roasting, choose firm fruit. Bosc and Anjou pears keep their shape best when baking.
▪ Preparation tip: To neatly remove the pear’s core, use a melon baller.
ROASTED PEAR CRUMBLE
Makes 6 servings
3 ripe pears, not peeled, halved, cored
1 1/2 tablespoons unsalted butter, melted, divided
1/2 cup old-fashioned rolled oats
3 tablespoons chopped walnuts
4 teaspoons honey, divided
1/2 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
1 (5.3 ounce) carton nonfat vanilla yogurt
Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick spray. Line a baking sheet with aluminum foil and spray with nonstick spray.
Arrange pears, cut side up in the 8-inch baking dish. Brush pears lightly with 1 tablespoon of melted butter. Place on one side of the oven. Bake, uncovered, 20 minutes, or until pears are tender when pricked with a fork.
Meanwhile, place oats in a small mixing bowl and drizzle with remaining 1/2 tablespoon melted butter. Stir to coat well. Stir in walnuts, 3 teaspoons honey and cinnamon and stir to coat evenly. Spread the oat mixture in a single layer on the baking sheet. Bake, uncovered, alongside the pears for 7 to 8 minutes or until golden brown, stirring every 3 minutes. Remove from oven and set aside.
Stir remaining 1 teaspoon of honey and vanilla into yogurt.
To serve, place a warm pear, cut side up, in an individual serving dish. Drizzle with about 1 tablespoon of yogurt mixture and sprinkle with about 2 tablespoons oat mixture.
Per serving: 163 calories (31 percent from fat), 6 g total fat (2 g saturated), 8 mg cholesterol, 26 g carbohydrates, 4 g protein, 18 mg sodium, 3 g dietary fiber.
Recipe developed for The Star by professional home economists Kathryn Moore and Roxanne Wyss