Pear Primer: Simple Recipes For Busy Parents

If you want to sneak more fruit into your family’s diet, pears are the perfect option. There’s a pear for everyone—from the soft and juicy Bartlett and mildly sweet Anjou to the crisp Bosc. Each variety has its own unique flavour and texture, but they all share impressive health benefits.

Pears are packed with fibre, which balances blood sugar, supports digestion and improves gut health. They're also full of antioxidants, which fight inflammation and protect against free radical damage linked to various health issues. Plus, pears contain vitamin C and potassium—which is always a bonus.

We’re sharing everything you need to know about pears: their nutritional benefits, the different varieties, and some easy, kid-friendly recipes to help you add more pears to your family’s diet.

Nutritional benefits of pears

Pears are loaded with essential nutrients that provide a wide range of health benefits for the whole family. Here’s a closer look at what they have to offer:

High fibre content

If you or your little ones are looking for some help in the bathroom department, pears can help get things moving. A whole pear contains about five grams of fibre, including both soluble and insoluble fibre. Together, these fibres support digestive health, with soluble fibre softening stool and making it easier to pass, and insoluble fibre adding bulk to the stool to prevent constipation. This fibre-packed combination can be especially helpful for:

●      Babies starting solids who may experience constipation (which is completely normal).

●      Children who are in the process of potty training and may get constipated because they’re nervous about pooping.

●      Anyone, child or adult, who needs natural digestive support.

●      Pregnant women dealing with constipation from hormonal changes.

●      New moms experiencing constipation related to physical and mental adjustments after childbirth.

Fibre also keeps us feeling fuller for longer stretches, so if you’re looking for ways to keep the whole family satisfied between meals, pears make a great addition to any dish or snack.

Vitamin C

Pears contain vitamin C, which is important for the production of collagen, a protein that builds connective tissues, bones, skin and cartilage. Vitamin C also enhances iron absorption, supports the immune system and helps prevent diseases with its antioxidant properties. By eating pears, you’re supporting healthy growth and development at every stage of life, from birth to adulthood

Varieties of pears and what sets each apart

Each pear variety has its own unique colour, texture and flavour. Here’s a breakdown of the differences and the best ways to enjoy each type.

Bartlett

Barlett pears have yellow-green or red skin, and they’re soft, sweet and juicy. Use them in baby purées or serve fresh slices to toddlers when they’re super ripe. Bartlett pears also make a tasty addition to salads, oatmeal, warm crisps or cobblers, and even a goat cheese and arugula pizza if you’re in the mood for something a little more adventurous.

Anjou

Green and red Anjou pears are semi-soft, juicy and sweet, with a citrusy flavour that’s not too overpowering. Since they’re a bit firmer, they hold up well for baking, roasting or grilling on the barbecue. Bake them with coconut oil and cinnamon for a nutritious, no-sugar-added dessert, or to add flavour to oatmeal, yogurt,or chia pudding—delicious breakfast options for the whole family.

Bosc

Brown Bosc pears have a firm texture, crisp bite and subtle sweetness, so they work well in savoury dishes like pear and cheese sandwiches, crostini, soups and onion tarts.

3 pear recipes the whole family will love

Hawaiian Poke Bowl

Serves 4

Ripe pears make a delicious addition to the Hawaiian poke bowl. If you can’t find sushi-grade fish or aren’t comfortable eating raw fish, substitute cooked fish and use the marinade as dressing.

Ingredients:

For the fish:

• ¼ cup soy sauce
• 2 tbsp sesame oil
• 1 tsp honey
• 1 tsp sriracha
• 1 tsp fresh ginger, finely grated
• ¼ cup sweet onion, chopped
• 1 lb sushi-grade salmon or tuna, cut into ½-inch cubes

For the rice:

• 2 cups short-grain sushi rice
• ¼ cup seasoned rice vinegar
• For the toppings:
• 1 avocado, peeled and diced
• 1 cup edamame, shelled and cooked
• 2 mini cucumbers, sliced
• 2 Anjou or other firm-ripe pears, cored and diced
• Sriracha mayonnaise, to taste
• 2 green onions, chopped
• Toasted sesame seeds, to taste

Technique:

1. Combine soy sauce, sesame oil, honey, sriracha, ginger and onion. Add salmon or tuna and toss to coat. Place in the refrigerator and let marinate for 1–2 hours.
2. Rinse sushi rice until water runs clear. Drain well. Place in a pot with 2¼ cups water and bring to a boil. Cover pot, turn heat to low, and cook for 15 minutes or until rice is tender. Remove from heat and let steam for 5 minutes longer. Add rice vinegar. Scrape into a bowl and place a kitchen towel over the bowl to absorb some of the steam as the rice cools to room temperature.
3. Divide rice between 4 bowls, then top with fish, remaining marinade, avocado, edamame, cucumber and pear. Drizzle sriracha mayonnaise over each and sprinkle with green onion and sesame seeds.

Pears, Greens and Grain Bowl

Serves 4

This mixture of roasted and raw veggies with sweet pears, grains and salad greens makes a satisfying lunch or light dinner. Add leftover grilled chicken or chickpeas to amp up the protein factor if desired.

Ingredients:

For the roasted vegetables:

• 1 bunch broccoli (about 1 lb), cut into 1½-inch pieces (including peeled stems)
• ½ small red onion, cut into ½-inch-thick wedges
• 2 tbsp olive oil
• Salt
• For the dressing:
• 3 tbsp apple cider vinegar
• 1 tbsp honey
• 1 tbsp ginger, finely grated
• 1½ tsp Dijon mustard
• ¼ cup olive oil
• Salt and pepper

For the salad:

• 4 cups cooked grains such as farro, barley or quinoa
• 4 cups baby arugula or spinach
• 1 cup red pepper (about ½ a pepper), thinly sliced
• 2 ripe Anjou pears, cored and sliced
• ½ cup toasted pecans, chopped

Technique:

1. Preheat oven to 425 F.
2. Combine broccoli and red onion on a rimmed baking sheet. Drizzle with 2 tbsp olive oil, season with salt and toss gently to coat. Spread into a single layer and roast for 18–20 minutes, turning once, or until tender and browned. Set aside.
3. Combine vinegar, honey, ginger and mustard in a bowl. Whisk in olive oil and season with salt and pepper to taste.
4. Toss grains with ¼ cup of dressing. Place in a serving bowl, add arugula and red pepper, and scrape roasted vegetables over top. Add sliced pears and drizzle with remaining dressing. Sprinkle pecans over top and serve.

Pear & Almond Olive Oil Cake

Serves 8

This moist and delicious cake is perfect for tea time. Quick and easy to make, it’s lightly spiced to allow the flavours of pears and olive oil to shine through.

Ingredients:

For the cake:

• 1 cup all-purpose flour
• ¾ cup almond flour
• 1 tsp baking powder
• ¼ tsp baking soda
• 1 tsp salt
• 3 large eggs
• ¾ cup granulated sugar
• ½ cup extra-virgin olive oil
• ½ cup high-fat Greek yogurt or full-fat sour cream
• 2 tsp grated lemon zest

For the topping:

• 2 ripe Bosc pears, peeled and cut into ¾-inch pieces
• 2 tbsp light brown sugar
• ½ tsp cinnamon
• ⅓ cup sliced almonds

Technique:

1. Preheat oven to 350 F. Grease and flour a 9-inch round springform or cake pan and line the bottom with parchment paper.
2. Combine all-purpose flour, almond flour, baking powder, baking soda and salt in a medium bowl and stir with a fork until uniform. Set aside.
3. Combine eggs and sugar in a large bowl and beat until uniform. Add olive oil and beat until batter is emulsified and has lightened in colour (1–2 min). Add yogurt or sour cream and lemon zest and beat until combined.
4. Add dry ingredients to wet and beat until smooth. Scrape batter into prepared pan and smooth top.
5. Toss pears with brown sugar and cinnamon and spoon on top of batter in an even layer. Sprinkle with almonds.
6. Bake cake for 55 minutes or until cake is golden and has begun to pull away from the sides of the pan, and a cake tester inserted in the middle comes out with just crumbs attached. Let cool for 10 minutes, then release sides of pan and slide cake off of base onto a rack (carefully peeling off parchment paper).

Add pears to your grocery list

Next time you’re running errands or heading to the market, be sure to add pears to your grocery list. They’re delicious and sweet, they’re easy to prepare, and they also offer plenty of nutrition and health benefits. Whether you’re puréeing them for your baby, packing them in your kids’ lunchbox or enjoying them yourself, pears are a versatile and healthy choice for the whole family. For more information on pears and creative recipes, visit USA Pears.