Autumn is here—but for those of you following our easy weight loss programs, that doesn’t mean salads are out! Fall is actually an excellent time to enjoy a wide array of seasonal produce such as juicy pears. With only 58 calories per 100g, pears are one of the lowest calorie fruits around. Yet their soft, sweet, buttery flesh is packed with dietary fiber, which will help combat bloating, keep bad cholesterol levels low and stave off hunger. In fact, pears have one of the highest fiber contents of all fruit.
Pears also boast a bevy of antioxidant flavonoids, such as betacarotene, zea-xanthin and lutein, which promotes healthy eyesight and fights off age-related macular degeneration. They are also rich in vitamins A, C and K, which combats free radical damage. In addition, pears are a good source of the B vitamins, folate, calcium, iron, potassium, copper, magnesium and manganese. The peel is an excellent source of the antioxidant quercetin, which helps prevent high blood pressure and the development of cancer cells.
Baby spinach is another great source of antioxidants and fiber, making this dish extremely filling and nutrient-rich. Spinach is low in both fat and cholesterol, yet loaded with essential vitamins and minerals. It contains high levels of zinc, folate, niacin, iron, copper, potassium, magnesium, phosphorus, manganese and vitamins A, C, E and K.
Add your favorite balsamic vinaigrette dressing and serve this salad as a side dish, starter or throw in some chicken to make it an entrée. It’s the perfect addition to any fall menu. Visit this link to learn more about our easy weight loss programs.
2 pears, diced
1 cup baby spinach
1/4 cup feta cheese, crumbled
2 ounces chopped pecans
Combine the diced pears, baby greens and pecans in a bowl and toss well. Sprinkle with the crumbled feta. Drizzle with balsamic vinaigrette and serve.
Makes two servings