A dessert/ supper snack that serves 2!
2 ripe pears
50 gm ricotta cheese
1 tsp cinnamon
2 tsp clear organic honey
1/2 cup mixed walnuts and pecans, oven roasted and chopped
1 cup sliced strawberries to accompany
- Cut each pear in half, place on a large baking tray. Using a teaspoon or melon baller scoop out the cores and make a dip in the centre of each pear. Dollop a tsp of ricotta into each dip, then sprinkle over some cinnamon and drizzle with a little honey.
- Scatter chopped pecans/walnuts onto a baking tray.
- Preheat oven to 190 degrees C, and then roast the pears for 20 mins. At the same time place the tray with the pecans into the oven and bake for a few minutes until golden and remove. Watch closely or they will burn.
- Remove the pears from the oven, then scatter the chopped pecans/walnuts over each pear.
- Serve with some sliced strawberries.
Some reasons why this dessert is good for you
Pears – low GI, high in soluble fibre which helps regulate movement in GIT and assists digestive symptoms like IBS. Fibre keeps blood sugar more stable by delaying glucose absorption. Strawberries – antioxidant, rich in nutrients & soluble fibre, low in calories. Ricotta contains Vitamin A, calcium & zinc. Cinnamon – has antifungal, anti-inflammatory and antibacterial properties and can also assist with blood sugar control, and also contains calcium, manganese, vitamins A and K. Honey contains antioxidants plus B vitamins and vitamins A, C, D, E and K, plus copper, calcium, iron, manganese, magnesium, potassium, phosphorus, sodium, and zinc. Pecans – many nutrients- e.g. vitamins A & E, folic acid, calcium, magnesium, phosphorus, potassium, several B vitamins and zinc, plus fibre & good fats. Walnuts contain anti-inflammatory omega–3 essential fatty acids (as ALA), are rich in antioxidants, and a good source of manganese, copper, molybdenum and the B vitamin biotin.
Recipe: adapted from “Easy Baked Pears with Amaretti” from BBC Good Food Magazine. Image from BBC Good Food