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Get ready to introduce a new delicious, nutritious ingredient into your diet: pears!

Autumn is a great time of year for tasty pears. Served in sweet or savoury dishes, warm or cold, pears make delicious eating and are super healthy too. A medium-sized pear contains less than 70 calories and is packed with dietary fibre. In fact, a large pear contains up to 5 g of fibre – more than in a wholemeal bread roll. Pears also contain heaps of vitamins, such as A, B, C and E and provide potassium and iron.

Varieties of pears commonly available in Australia

pear william William pears

A sweet, juicy pear ideal for eating fresh or using in recipes. Available from January to May.

pear packham Packham pears

A more subtly flavoured pear, Packhams are ideal for cooking and bottling. Available from April to December.

pear buerre bosc Buerre Bosc pears

An brown-skinned pear with a delicate flavour and texture. Tip: the darker the colour, the better the flavour.

pear sensation Sensation pears

Also known as red sensation, Sensation pears have bright red skin when ripe. They have a juicy, creamy white flesh and are lovely in desserts or fruit salads. Available from March to October.

Choosing pears

Look for fruit that has smooth skin with no cuts or bruises. Gently press the flesh near the stem to test for ripeness.

Storing pears

Pears should be left to ripen at room temperature. Some varieties may take up to ten days to ripen. If you want your pears to ripen faster, place them in a paper bag with a banana. Once ripe, pears should be stored in the fridge.

Using pears

Pears can be added to a range of recipes – from pear jam to pear pie, they add delicious flavour and nutritional benefits to meals. For more contemporary flavours, try adding pear to salads, risottos or roasts (roast pears make a great accompaniment to roasted chicken or pork).

Nutritional information

Based on one, large green pear

Calories 100 cals
Kilojoules 420 kj
Total fats 0 g
Carbohydrates 25 g
Cholesterol 0 mg
Protein 1 g
Fibre 5 g

Thanks to Apple and Pear Australia Ltd for much of the information in this article. For more information, visit www.aapga.com.au.

Calorie King
CalorieKing's mission is to provide the best information, tools and education to Australians to help them conquer their weight.

CalorieKing is the brainchild of Allan Borushek, registered dietitian, co-found here at food.com.au and author of "Allan Borushek's Pocket Calorie & Fat Counter", Australia's best-selling calorie counter for over 30 years.
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