• It’s “cooler” today than ever to enjoy the old favorite: cottage cheese and canned pears. Mix canned pear slices into cottage cheese or your favorite flavor of yogurt to add natural sweetness to your snack. One serving of pears is a mere 1/2 cup. The healthy combo of fruit and dairy are a weight-watcher's top tool.
• Hunger pangs respond quickly to naturally sweet snacks. So, instead of opting for chips or candy, keep your desk stocked with canned fruit to cure your cravings throughout the day.
• Change a hungry habit to a healthy one while restaurant dining. Choose fruit as the side dish (canned or fresh) instead of hash browns or fries to get full just as fast, but in a health-enhancing way.
RED fruits and vegetables contain anthocyanins and lycopene.
Anthocyanins help control blood sugar and protect against diabetes-related
circulatory problems. Lycopene is an antioxidant that helps reduce the
risk of several types of cancer.
Try: Pink grapefruit, red cabbage, cherries,
tomatoes, strawberries, red peppers, raspberries
BLUE & PURPLE fruits and vegetables
are rich sources of anthocyanins and phenols, both powerful antioxidants
that can help reduce your risk of cancer, heart disease and Alzheimer’s.
Try: Beets, blueberries, eggplant (with skin),
purple grapes, plums, blackberries, black currants
ORANGE
& YELLOW fruits and vegetables are high in beta-carotene;
which converts in the body to vitamin A to help reduce the risk of cancer
and heart disease, maintain eyesight, and help boost the immune system.
Also present, bioflavonoids work with vitamin C to strengthen bones and
keep skin healthy. Delicious canned pears offer fiber and are a source
of “good” carbohydrates.
Try: Pears (canned or fresh), peaches, carrots,
mango, sweet potatoes, pineapple, oranges
GREEN
fruits and vegetables are among the best sources of lutein; an antioxidant
that helps reduce the risk of cataracts and macular degeneration, which
can cause vision loss. Green vegetables are also a rich source of indoles,
which help to reduce the risk of breast and prostate cancer.
Try: Broccoli, kiwi, romaine lettuce, cucumbers,
green beans, zucchini (with skin), bok choy
WHITE
fruits and vegetables are rich sources of allicin, which helps control
blood pressure and cholesterol and seems to increase the body’s ability
to fight infection.
Try: Chives, garlic, leeks, onions, cauliflower,
mushrooms, bananas, potatoes (white fleshed)
Sources: www.5aday.com
Pacific Northwest Bartlett pear growers produce enough pears in the very short “fresh” harvest season for a full year of canned pears for American consumers. Once the pears are all harvested in late summer and early fall, they are cooled in temperature-controlled storage. When fully ripe, they are washed, peeled, halved or sliced, trimmed and graded for quality. Only the finest pears make it into cans, which are then filled with liquid; syrup, water, fruit concentrate or natural juice (depending on the variety) and the lids are attached. Finally, the cans are “processed” in giant steam cookers to sanitize and fully seal the lids, then boxed and shipped to stores around the nation. So the next time you walk down the canned fruit aisle, remember that many farmers, plant workers, truckers and grocers worked together to make sure the best canned fruits are available year-round.
MAKES 8 SERVINGS
INGREDIENTS
TOPPING:
1/2 cup packed brown sugar
1/2 cup granulated sugar
1 cup all-purpose flour
1/2 cup (1 stick) butter, cut into small pieces
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup walnut pieces
FILLING:
2 cans (15 ounces each) Bartlett pear slices in juice, drained
1 can (21 ounces) spiced apple pie filling
1 can (16 ounces) whole berry cranberry sauce
METHOD
To prepare topping, combine all topping ingredients, except walnuts, in food processor container. Pulse on and off until mixture resembles coarse crumbs. Add walnuts and pulse 3 to 4 times to chop nuts; set aside.
In large bowl, combine fruit filling ingredients; pour into 13 x 9-inch baking pan. Cover evenly with topping mixture. Bake at 375°F for 35 to 40 minutes, or until topping is browned. Cool slightly before serving.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 562, Protein 7g, Carbohydrate 93g, Fiber 10g, Fat 21g, Sodium 183mg, Cholesterol 31mg
INGREDIENTS
1 can (15 ounces) Bartlett pear halves, drained, liquid reserved
12 ounces lean pork loin, julienned
2 tablespoons vegetable oil
3 carrots, sliced at a diagonal into 1/4-inch pieces
1 medium onion, diced into 1/2-inch pieces
1/2 green pepper, diced into 1/2-inch pieces
1/2 red pepper, diced into 1/2-inch pieces
3 tablespoons packed brown sugar
1 tablespoon corn starch
3 tablespoons red wine vinegar
1 tablespoon soy sauce
salt and pepper to taste
METHOD
Drain pears, reserving liquid. Cut pear slices in half. In medium-sized skillet, sauté pork in oil until lightly browned. Add vegetables and saute until tender but still slightly crisp, about 5 minutes. In small bowl, combine pear liquid with brown sugar, cornstarch, vinegar, soy sauce, salt and pepper. Stir mixture into pork and vegetables; add pears. Cook mixture, stirring gently 1 to 2 minutes, until sauce thickens. Serve over white rice.
NUTRITIONAL INFORMATION (PER SERVING)
Calories 640, Protein 24g, Carbohydrate 89g, Fiber 6g, Fat 21g, Sodium 281mg, Cholesterol 62mg
