Pears, January’s Superfood

The Romans and ancient Chinese enjoyed it. There is even evidence that prehistoric man cultivated this fruit. Of course, we’re talking about the pear with benefits including weight loss, digestion, and heart health. Also, with their folate content they are often recommended for pregnant and nursing women. The reason is the rich mineral, vitamin and organic compound content including potassium, vitamin C, vitamin K, phenolic compounds, folate, dietary fiber, copper, manganese, magnesium, and B-complex vitamins (USDA).

So, if one of your New Year’s resolutions is to eat healthier in the new year, you could do a lot worse than incorporating pears into your diet.  To get you started, check out this delicious recipe for Spinach, Pear, and Goat Cheese Salad from

Spinach, Pear, and Goat Cheese Salad


  • 1/4 cup coarsely chopped pecans
  • 1 tablespoon canola oil, divided
  • 3 Bosc pears, peeled, cored, and cut into 1/2-inch slices
  • 1 teaspoon brown sugar
  • 1 tablespoon minced shallot
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup apple juice
  • 2 teaspoons cider vinegar
  • 1 teaspoon Dijon mustard
  • 1 (6-ounce) bag baby spinach
  • 2 ounces Gorgonzola cheese (about 1/2 cup)

How to Make It

Step 1

Toast the pecans in a skillet over medium heat for 3 minutes or until fragrant; set aside. Add 2 teaspoons canola oil to the same skillet, and increase heat to medium-high. Add pears, and sprinkle with brown sugar; do not stir. Cook the pears 5 minutes or until lightly browned on bottom. Stir to melt the brown sugar. Transfer the pears to a plate.

Step 2

Add remaining 1 teaspoon oil to pan. Add shallot, salt, and pepper. Stir 30 seconds or until fragrant. Add apple juice, cider vinegar, and mustard. Whisk; simmer 3–4 minutes or until slightly reduced. Add pears.

Step 3

Place spinach in a large serving bowl. Pour pears and dressing on top, and toss. Divide salad evenly among 4 plates. Arrange Gorgonzola and pecans on top. Serve immediately.

Per Serving: Calories 256, fat 13g, saturated fat 3g, monounsaturated fat 6g, polyunsaturated fat 3g, protein 5g, carbohydrate 32g, fiber 7g, cholesterol 15mg, iron 2 mg, sodium 382 mg, calcium 128 mg

There are no comments on this post yet.

Write a Reply or Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.

The additional information links provided on this website are for general educational and reference purposes only - please do not use them to try and diagnose or treat any medical or health condition. We do not guarantee that the information is complete, and it may contain inaccuracies even though we try to make sure it is accurate. This information is not intended as a recommendation for a specific treatment plan, products, or course of action. You should always seek the advice of your physician or medical professional when you have specific medical conditions or questions.