Cooking with Tammy Kelly: Pears peak in late October
Pears peak in late October and should be abundant at Farmers Markets and Roadside Stands in Eastern North Carolina. Pears are a powerhouse fruit, loaded with fiber, vitamins and beneficial plant compounds. Sadly the number of pear trees have reduced over the past several years as a result of the weight of the pears and the occurrences of heavy wind and hurricanes. I remember well getting fresh pears from our grandmothers tree, until it broke apart. Pears are an excellent choice for nutrition! The good news on pears is that they are very low in Saturated Fat, Cholesterol and Sodium. They are also are a good source of Vitamin C, and a very good source of Dietary Fiber.
Healthy carbohydrates make up about 98% of the energy provided by a pear, part of the reason they will give you a quick source of energy. The other energy boosting elements are
the high amounts of fructose and glucose.
Pears are a nutrient dense food, providing more nutrients per calorie, than calories per nutrient; one medium pear contains approximately 100 calories. Pears also provide 30% more potassium than an apple. Potassium is necessary for maintaining heartbeat, muscle contraction, nerve transmission, and carbohydrate and protein metabolism.
Simply Stewed Pears
2 small pears, peeled and cored
2 cups water
½ teaspoon fresh ginger, peeled and sliced
½ teaspoon ground cinnamon
1/3 teaspoon pumpkin or apple pie spice
Roughly chop the peeled and cored pears.
Add them to a small to medium saucepan with the water, sliced ginger, ground cinnamon and pie spice. Bring to a boil. Turn the heat down and simmer for 30 minutes, until the pears are tender. Serve warm or cold.
Serves 2, each serving contains; Calories 109, Carbohydrates 29g., Protein 1g., Fat 1g., Fiber 6g., and Sugar 18g.
Pulled Pork and Pear Tacos, with Homemade Pico
For the Pulled Pork
3 1/2 pounds pork shoulder (pork butt)
1 tablespoon kosher salt
1 tablespoon chile powder
2 teaspoons ground cumin
1/2 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil
2 large ripe pears, peeled and chopped
1 small white onion, finely chopped
1/4 cup chopped fresh cilantro leaves and stems
4 canned chipotle chiles with a little extra sauce
1 clove garlic
Juice of 1 lime
For the Pico
1 1/2 cups finely diced fresh pears
1 cup finely diced jicama, if you cannot find it you can add an additional cup of pears
4 finely minced green onions
1/4 cup minced cilantro
2 minced jalapeños, or to taste
Juice of 1 lime
Kosher salt, to taste
Corn or flour tortillas, for serving
1 avocado, sliced
Sour cream, for serving
To make the pulled pork cut the pork into 4 large chunks and season them with salt, chile powder, cumin, and pepper, coating all sides. Put the pork in a slow cooker and add the pears, onion, cilantro, chipotle chiles, and garlic, and squeeze the lime juice over everything. Cover and cook on until the meat easily shreds, 8 to 10 hours on low, or 4 to 6 hours on high.
Shred the meat using two forks right in the slow cooker, discarding any fatty pieces. Keep warm.
To make the pico mix all ingredients in a small bowl up to 2 hours before serving.
Serve the pulled pork in warmed tortillas, topped with avocado, sour cream, and the pico, as desired. Serves 20.
(Leftover meat will keep in the refrigerator for up to 4 days, or can be frozen for up to 6 months.)
Kale Salad with Pears and Bacon
(Adapted from a Harry and David Recipe)
4 slices bacon
¼ cup extra-virgin olive oil
2 tablespoons apple cider vinegar
2 tablespoons maple syrup
1 teaspoon fresh squeezed lemon juice
1 teaspoon Dijon mustard
¼ teaspoon salt
¼ teaspoon black pepper
6 cups thinly sliced kale leaves
3 cups shredded Brussels Sprouts
1 cup seedless red grape halves
2 large pears, peeled, cored and chopped
½ red onion, chopped
1/3 cup roasted pepitas, pumpkin seeds
Pre-heat your oven to 400 degrees Fahrenheit. Line a baking dish with parchment paper. Spread the bacon slices across the parchment paper in a single layer.
Bake in oven for 13-17 minutes. The cooking time will depend on the thickness of your bacon and your desired level of crispiness. Remove the bacon from the oven. Carefully transfer the cooked bacon to a paper towel-lined plate to drain, and set it aside to cool.
Once the bacon is cool enough to handle, chop it into bite-sized pieces.
In a small bowl, whisk together the olive oil, apple cider vinegar, maple syrup, lemon juice, Dijon mustard, salt, and black pepper. Stir in a tablespoon of the bacon fat released during cooking (there should be several tablespoons remaining in your baking dish). Set aside.
Add the kale, brussels sprouts, grapes, pears, and red onion to a large bowl. Pour the dressing over the salad and toss until everything is coated.
Add the chopped bacon and pepitas, tossing to combine.
This salad can be served immediately, or covered and stored in your refrigerator for several hours before serving.
Pear and Gruyere Tart
(Adapted from a momskitchen recipe, makes a great appetizer)
2 teaspoons extra-virgin olive oil
1 large red onion, cut into ¼ inch thick half moon slices
1 tabelspoon finely chopped fresh rosemary
Salt
1 sheet frozen puff pastry dough, thawed
All-purpose flour for rolling out the dough
1 cup grated Gruyere cheese, you may substitute Swiss
1 pound firm pears, just ripening
Preheat oven to 400 degrees. Cover a baking sheet with parchment paper or a silicone baking mat.
Set a large skillet over medium-high heat. Add the olive oil and swirl in the pan. Add the onion, rosemary, and a generous pinch of salt. Cook the onion, stirring from time to time, until the slices are tender, brown, and caramelized, about 10 minutes.
While the onion cooks, prepare the dough. Lightly flour your work surface and use a rolling pin to roll out the dough to an 11 x 15-inch rectangle. Transfer the dough to the baking sheet. Moisten the perimeter of the dough with a little water using the tip of your finger. Fold the edge of the dough over to form a ¾-inch-wide border.
Lay the cooked onion slices over the surface of the tart, within the border. Scatter the cheese over the onion and lay the arugula across the top.
Cut the pear off of its core in 4 cuts. Lay the pear pieces flesh side down on a cutting board and cut into thin slices. Arrange the slices in three rows down the length of the tart, overlapping about ¼ inch. Add a small pinch of slat over the pears and put into the oven to bake.
Bake the tart until the pastry is golden brown all over, 20 – 25 minutes. Peek in the oven once or twice during the baking, if a section of dough puffs up notably, poke it with the tip of a knife to deflate.
Remove from the oven, cool slightly for a few minutes and serves. Serves 4 – 6.
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