| ASIAN PEAR BENEFITS |
ASIAN PEAR BENEFITS AND NUTRITION Asian pears are cousins to the pears
that are typically seen in grocery stores, but this fruit is similar to an apple and
its many names reflect that characteristic. Other names that this fruit goes by
are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian Pear
Serving size 122g
Amounts Per Serving % Daily Value
Calories 50
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 13g 4%
Dietary Fiber 4g 16%
Sugars 9g
Protein 1g
Vitamin A 0%
Vitamin C 8%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Asian pears differ from the traditional European ones. These pears are usually
round, firm to touch when ripe, and are ready to eat after harvest. Asian pears
reach prime quality when they ripen on the tree, like an apple and peach. These
pears will be crisp, juicy, and slightly sweet with some tartness, especially near
the core.
While European pears have the bulbous bottoms and tapering tops, they are not
ready to eat until they are slightly soft and must be picked during the green
stage and ripen at room temperature. European pears will be soft and juicy, with
a sweeter, mellower taste. European pears will be brown at the core and an
unpleasant taste if they are tree-ripened.
There are several Asian pear varieties available. Japanese pears are more round
in shape, while the Chinese pears are more oval or pyriform (pear-shaped).
In the United States, the Japanese type of Asian pear called 20th Century or
Nijisseki is the most popular. It is easily identified with its round shape and
smooth yellow skin. Other common varieties include the Japanese bronze-toned
Hosui pear and the pear-shaped Ya Li, a pale-green Chinese variety.
Selection
Select the most fragrant and unbruised fruit with little to no brown spots. Ripe
Asian pears are hard and do not soften. They are ready to eat when purchased.
Storage
Asian pears are known for keeping well. Store pears a week at room
temperature or up to three months in the refrigerator.
* Enjoy eating fresh out of hand.
* Use in salads, slaws, soups, and sandwiches.
* Use Asian pears as you would with other pears and apples in cobblers and
fruit crisps.
* To prevent discoloration when cut, dip in a mixture of water and lemon juice.
Recipes
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Chris Faulkner for MelissaÂ’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining
ingredients with salt and pepper to taste. Let stand at room temperature 15
minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat
0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
Jicama and Asian Pear Salad
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Produce for Better Health/Tropicana West
Ingredients
2 cups Romaine lettuce, shredded
2 cups Jicama, julienne-sliced
2 Asian pears, cored and chopped
½ cup Golden raisins
¼ cup White wine vinaigrette
¼ cup Apple cider or juice (for Dressing)
¼ tsp Chinese five-spice powder or ground allspice
In a bowl, toss the shredded lettuce, jicama, Asian pears and golden raisins until
combined. For dressing, whisk together the salad dressing, apple cider or juice,
and five-spice powder or allspice until well mixed. Drizzle over salad and toss
well. Serve immediately.
Nutritional analysis per serving: Calories 104, Protein 2g, Fat 0g, Calories from
Fat 1%, Cholesterol 0mg, Carbohydrates 26g, Fiber 3g, Sodium 109mg.
Photo of an asian pearFall Asian Pear Soup
Makes 6 servings
Each serving equals one 5 A Day serving
Source: MelissaÂ’s Variety Produce, Inc.
Ingredients
1 Tbsp olive oil
3 Asian pears, peeled and cubed
½ cup onion, diced
15 oz can low sodium chicken broth
1 cup nonfat cottage cheese
2 cups butternut squash cooked, peeled and cubed
½ cup mustard
1 tsp tarragon, chopped
In a large sauce pan, place apple pear and onion with the oil. Cook until tender.
Set aside. In a food processor, blend the cottage cheese until smooth, adding
the apple pear mixture and ½ the chicken broth. Blend together until smooth.
Add remaining ingredients and blend until smooth, but do not over blend. Pour
into large saucepan to heat soup. Serve immediately.
Nutrition information per serving: Calories 117, Protein 7g, Fat 3g, Calories from
Fat 22%, Cholesterol 3mg, Carbohydrates 17g, Fiber 2g, Sodium 450mg.
Poached Asian Pears in Raspberry Sauce
Makes 4 servings
Each serving equals one 5 A Day serving
Source: FriedaÂ’s Specialty Produce
Ingredients
4 Asian pears
1 cup apple juice
1 cup dry white wine
½ cup water
Few strips of lemon or orange peel
Raspberry Sauce:
1 cup fresh or frozen raspberries, thawed
2 tbsp sugar
Core Asian pears if desired, or leave stem and core intact. In a saucepan,
combine the apple juice, wine, water, and lemon or orange peel. Place pears in
liquid. Bring to boiling; reduce heat. Simmer, partially covered, 20 minutes,
spooning liquid over pears frequently during cooking. (Pears will still be firm after
cooking.) Chill pears in liquid.
Meanwhile, prepare Raspberry Sauce: In a blender or food processor bowl, place
berries. Cover and process till smooth. Add sugar; process again. If desired,
strain sauce to remove seeds. Cover and chill sauce till needed.
To serve, spoon some of the Raspberry Sauce onto 4 dessert plates; place a
pear in center of sauce in each plate. Pass any remaining sauce to spoon over
pears.
Nutrition information per serving: Calories 161, Protein 2g, Fat 0g, Calories from
Fat 0%, Cholesterol 0mg, Carbohydrates 31g, Fiber 2g, Sodium 10mg.
Asian Salad with Sweet and Sour Vinaigrette
Makes 4 servings
Each serving equals three 5 A Day serving
Source: Chris Faulkner for MelissaÂ’s Variety Produce, Inc.
Ingredients
Salad:
1 papaya
1 guava
1 Asian pear
1 pound Spring mix Salad
4 oz Goat Cheese
Vinaigrette:
1 tsp mustard
2 tsp Balsamic vinegar
1 tsp low sodium soy sauce
1 tsp honey
1/8 tsp ground black pepper
¼ cup olive oil
Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a
mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya
and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a
large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top.
Sprinkle with chunks of goat cheese and serve.
Nutrition information per serving: Calories 232, Protein 6g, Fat 8g, Calories from
Fat 29%, Cholesterol 5mg, Carbohydrates 38g, Fiber 10g, Sodium 240mg.
SOURCE Centers for Disease Control and Prevention, 1600 Clifton Rd, Atlanta, GA 30333,
U.S.A Tel: (404) 639-3311 / Public Inquiries: (404) 639-3534 / (800) 311-3435
that are typically seen in grocery stores, but this fruit is similar to an apple and
its many names reflect that characteristic. Other names that this fruit goes by
are: Chinese pear, Japanese pear, Sand, Nashi, and apple pear.
Asian Pear
Serving size 122g
Amounts Per Serving % Daily Value
Calories 50
Calories from Fat 5
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 0mg 0%
Total Carbohydrate 13g 4%
Dietary Fiber 4g 16%
Sugars 9g
Protein 1g
Vitamin A 0%
Vitamin C 8%
Calcium 0%
Iron 2%
* Percent Daily Values are based on a 2,000 calorie diet.
Asian pears differ from the traditional European ones. These pears are usually
round, firm to touch when ripe, and are ready to eat after harvest. Asian pears
reach prime quality when they ripen on the tree, like an apple and peach. These
pears will be crisp, juicy, and slightly sweet with some tartness, especially near
the core.
While European pears have the bulbous bottoms and tapering tops, they are not
ready to eat until they are slightly soft and must be picked during the green
stage and ripen at room temperature. European pears will be soft and juicy, with
a sweeter, mellower taste. European pears will be brown at the core and an
unpleasant taste if they are tree-ripened.
There are several Asian pear varieties available. Japanese pears are more round
in shape, while the Chinese pears are more oval or pyriform (pear-shaped).
In the United States, the Japanese type of Asian pear called 20th Century or
Nijisseki is the most popular. It is easily identified with its round shape and
smooth yellow skin. Other common varieties include the Japanese bronze-toned
Hosui pear and the pear-shaped Ya Li, a pale-green Chinese variety.
Selection
Select the most fragrant and unbruised fruit with little to no brown spots. Ripe
Asian pears are hard and do not soften. They are ready to eat when purchased.
Storage
Asian pears are known for keeping well. Store pears a week at room
temperature or up to three months in the refrigerator.
* Enjoy eating fresh out of hand.
* Use in salads, slaws, soups, and sandwiches.
* Use Asian pears as you would with other pears and apples in cobblers and
fruit crisps.
* To prevent discoloration when cut, dip in a mixture of water and lemon juice.
Recipes
Asian Pear Slaw with Chilies
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Chris Faulkner for MelissaÂ’s Variety Produce, Inc.
Ingredients
6 celery ribs
4 Tbsp fresh lime juice
4 Tbsp seasoned rice vinegar
1 tsp ginger root
6 Asian Pears, sliced ¼-inch thick
3 scallions, thinly sliced on diagonal
¼ cup Cilantro leaves
½ tsp Fresno chili or Jalapeno chili, finely chopped
Whisk together juice, vinegar, and ginger and stir in celery and remaining
ingredients with salt and pepper to taste. Let stand at room temperature 15
minutes before serving.
Nutritional analysis per serving: Calories 67, Protein 2g, Fat 0g, Calories from Fat
0%, Cholesterol 0mg, Carbohydrates 17g, Fiber 1g, Sodium 52mg.
Jicama and Asian Pear Salad
Makes 6 servings
Each serving equals one 5 A Day serving
Source: Produce for Better Health/Tropicana West
Ingredients
2 cups Romaine lettuce, shredded
2 cups Jicama, julienne-sliced
2 Asian pears, cored and chopped
½ cup Golden raisins
¼ cup White wine vinaigrette
¼ cup Apple cider or juice (for Dressing)
¼ tsp Chinese five-spice powder or ground allspice
In a bowl, toss the shredded lettuce, jicama, Asian pears and golden raisins until
combined. For dressing, whisk together the salad dressing, apple cider or juice,
and five-spice powder or allspice until well mixed. Drizzle over salad and toss
well. Serve immediately.
Nutritional analysis per serving: Calories 104, Protein 2g, Fat 0g, Calories from
Fat 1%, Cholesterol 0mg, Carbohydrates 26g, Fiber 3g, Sodium 109mg.
Photo of an asian pearFall Asian Pear Soup
Makes 6 servings
Each serving equals one 5 A Day serving
Source: MelissaÂ’s Variety Produce, Inc.
Ingredients
1 Tbsp olive oil
3 Asian pears, peeled and cubed
½ cup onion, diced
15 oz can low sodium chicken broth
1 cup nonfat cottage cheese
2 cups butternut squash cooked, peeled and cubed
½ cup mustard
1 tsp tarragon, chopped
In a large sauce pan, place apple pear and onion with the oil. Cook until tender.
Set aside. In a food processor, blend the cottage cheese until smooth, adding
the apple pear mixture and ½ the chicken broth. Blend together until smooth.
Add remaining ingredients and blend until smooth, but do not over blend. Pour
into large saucepan to heat soup. Serve immediately.
Nutrition information per serving: Calories 117, Protein 7g, Fat 3g, Calories from
Fat 22%, Cholesterol 3mg, Carbohydrates 17g, Fiber 2g, Sodium 450mg.
Poached Asian Pears in Raspberry Sauce
Makes 4 servings
Each serving equals one 5 A Day serving
Source: FriedaÂ’s Specialty Produce
Ingredients
4 Asian pears
1 cup apple juice
1 cup dry white wine
½ cup water
Few strips of lemon or orange peel
Raspberry Sauce:
1 cup fresh or frozen raspberries, thawed
2 tbsp sugar
Core Asian pears if desired, or leave stem and core intact. In a saucepan,
combine the apple juice, wine, water, and lemon or orange peel. Place pears in
liquid. Bring to boiling; reduce heat. Simmer, partially covered, 20 minutes,
spooning liquid over pears frequently during cooking. (Pears will still be firm after
cooking.) Chill pears in liquid.
Meanwhile, prepare Raspberry Sauce: In a blender or food processor bowl, place
berries. Cover and process till smooth. Add sugar; process again. If desired,
strain sauce to remove seeds. Cover and chill sauce till needed.
To serve, spoon some of the Raspberry Sauce onto 4 dessert plates; place a
pear in center of sauce in each plate. Pass any remaining sauce to spoon over
pears.
Nutrition information per serving: Calories 161, Protein 2g, Fat 0g, Calories from
Fat 0%, Cholesterol 0mg, Carbohydrates 31g, Fiber 2g, Sodium 10mg.
Asian Salad with Sweet and Sour Vinaigrette
Makes 4 servings
Each serving equals three 5 A Day serving
Source: Chris Faulkner for MelissaÂ’s Variety Produce, Inc.
Ingredients
Salad:
1 papaya
1 guava
1 Asian pear
1 pound Spring mix Salad
4 oz Goat Cheese
Vinaigrette:
1 tsp mustard
2 tsp Balsamic vinegar
1 tsp low sodium soy sauce
1 tsp honey
1/8 tsp ground black pepper
¼ cup olive oil
Combine mustard, balsamic vinegar, soy sauce, honey, salt and pepper in a
mixing bowl. Drizzle in olive oil, whisking to an emulsion. Set aside. Cut papaya
and guava into thin slices. Julienne the Asian pear. Put the spring mix salad in a
large bowl. Toss with dressing. Mound on a platter. Place fruit slices on top.
Sprinkle with chunks of goat cheese and serve.
Nutrition information per serving: Calories 232, Protein 6g, Fat 8g, Calories from
Fat 29%, Cholesterol 5mg, Carbohydrates 38g, Fiber 10g, Sodium 240mg.
SOURCE Centers for Disease Control and Prevention, 1600 Clifton Rd, Atlanta, GA 30333,
U.S.A Tel: (404) 639-3311 / Public Inquiries: (404) 639-3534 / (800) 311-3435
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Discuss with your doctor before taking any alternative medicine. This article is for
reference only, it is not a medical advice. All rights reserved. Do not copy this article to
other website or blog.
reference only, it is not a medical advice. All rights reserved. Do not copy this article to
other website or blog.
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