Eating a pear a day could be a delicious secret to winding back the winter kilo creep and hitting the ground running this spring.
A CSIRO review of scientific research highlights pears as a standout for digestive health and fibre, both essential to feeling light, energetic and at our best, according to dietitian, Rebecca Gawthorne.
Ms Gawthorne says it is the unique combination of nutrients in pears that promotes regularity and a healthy digestive system.
“The mix of fibre and naturally-occurring sugars in pears – sorbitol and fructose – helps to keep your digestive system healthy and prevent constipation,” said Ms Gawthorne
“It’s such a powerful combination, that eating pears can provide a natural alternative to taking medication for the relief of constipation,”
“But it’s about much more than poo! A healthy digestive system and gut helps you feel great and boosts your energy levels – perfect for that extra little kick as you get back into exercise in spring. It also helps your body absorb nutrients from food and builds your immunity.”
A pear’s high fibre content (4.1g of fibre in one medium pear also makes it one of the highest fibre fruits available and a good snack option if you are looking to lose weight.
“Pears are an easy fibre fix, providing both soluble and insoluble fibre. As well as being great for digestive and gut health, the fibre hit helps to keep you feeling full for longer and that may be helpful if you are trying to stop or wind back winter weight gain,” Ms Gawthorne said.
“I love adding pears to a smoothie for a post-workout snack, using them to top my morning oats or slicing them into my lunchtime salads. They are such a versatile fruit; it really is easy to make them a regular part of your diet.
Pears are low GI, low allergenic, rich in protective plant compounds and contain potassium, magnesium and vitamin C.
“Just remember to eat them skin and all to gain all the goodness, as a lot of the antioxidants and phytochemicals are contained near or in the skin,” she said.
There are eight varieties grown in Australia each with a unique flavour and cooking qualities. Second-generation pear grower Jimmy Kalafatis, from the Goulburn Valley, grows all eight varieties and he’s very proud of the high-quality fruit they deliver to store shelves, especially as pear trees can take up to 15 years to reach full production. All pears are hand-picked and great care is taken to harvest them at just the right point of maturity.
When picking fruit in store, Jimmy recommends giving it a gentle squeeze at the stem. If it gives way it’s ripe. Once you have your pears at home keep them in the fridge to slow down the ripening process, or If they need to ripen up, leave them in the fruit bowl. You can place your pears in a brown paper bag with a banana to speed up the ripening process. And Jimmy says it’s important to eat them ripe because ripe pears are sweeter.
Australian pears are grown around the country and are available from early autumn until late spring.
Choc and pear smoothie recipe
INGREDIENTS
1-2 Pears, peeled and chopped
1.5 cups chilled almond milk
3 Medjool dates, pitted
1 tablespoon almond butter
1 tablespoon cacao
1 tablespoon chia seeds
3-4 ice cubes
METHOD
Add all ingredients to blender.
Blend on high speed.
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