Pears come in a variety of shapes, sizes, flavors and textures — from round and oblong, to sweet, crisp, soft or creamy, making them a great “pear-ing” for a variety of foods. Pears are low in calories, high in vitamin C and dietary fiber. Whether eaten raw, poached or baked, they are perfect for breakfast, lunch, dinner, dessert andmore. Here are nine ways to add these juicy, sweet fruits to your diet.

1.PEAR & CHIA WHOLE WHEAT PANCAKES|IFOODREAL

Mix up your usual breakfast routine with these healthy pear pancakes made with whole wheat flour and low in fat and sugar. Grated pears are the secret to fluffy, moist pancakes, while chia seeds add a nutty crunch. Recipe makes 12 servings at 1 pancake each.

营养（每份）：卡路里：83;总脂肪：3G；饱和脂肪：2G；单不饱和脂肪：0g;胆固醇：16mg；钠：36mg;碳水化合物：11克；饮食纤维：1g;糖：2G；蛋白质：2G

2.PEAR & ALMOND STEEL CUT BAKED OATMEAL|RECIPE RUNNER

Looking for new ways to spice up your usual breakfast oatmeal? Baked oatmeal is a great alternative to stove-top cooked oats. This baked oatmeal is studded with sweet pears, crunchy almonds and chewy oats. Make a batch on the weekend, and you will have breakfast all week long. Recipe makes 6 servings.

营养(per serving): Calories: 224; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 31mg; Sodium: 145mg; Carbohydrate: 39g; Dietary Fiber: 5g; Sugar: 18g; Protein: 6g

3.梨和核桃三明治|一对厨师

用这个美味的梨胡桃木三明治挠痒痒。这个三明治将咸奶酪，多汁的梨和淡淡的甜肉桂乙蛋白面包混合在一起。烤核桃为装满质地和风味的三明治加入了紧缩。食谱在每份三明治时煮4份。

营养(per serving): Calories: 254; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 15mg; Sodium: 341mg; Carbohydrate: 39g; Dietary Fiber: 4g; Sugar: 18g; Protein: 8g

4.REFRESHING KALE & PEAR SMOOTHIE|EATING BIRD FOOD

用多汁的梨和超级食品羽衣甘蓝制成的口渴的冰沙来严重增强维生素A和C。柠檬汁为早餐或下午接我的味道增添了糖果，可为您提供清爽且充满活力的绿色冰沙。食谱使1份。

营养（每份）：卡路里：228;总脂肪：0g;饱和脂肪：0g;单不饱和脂肪：0g;胆固醇：0mg;钠：67mg;总碳水化合物：56；饮食纤维：10g;糖：26克；蛋白质：6G

5.ONE-PAN ROASTED CHICKEN & PEARS|美国梨

Craving delicious fall flavors? This beautiful meal marries bright Bosc pears, hearty veggies and tender chicken thighs in just 30 minutes — and all in a single pan. Recipe makes 4 servings at 1 chicken thigh, 1 pear half and 1 cup vegetables each.

营养(per serving): Calories: 465; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 3g; Cholesterol: 119mg; Sodium: 345mg; Carbohydrate: 35g; Dietary Fiber: 7g; Sugar: 18g; Protein: 27g

6。温暖的布鲁塞尔新芽和梨沙拉|BUDGET BYTES

This simple yet filling salad features sautéed Brussels sprouts and crunchy pears, tossed with a homemade Dijon vinaigrette. Dress it up with grilled chicken, feta or walnuts. Tip: Save time by buying pre-shredded Brussels sprouts. Recipe makes 4 servings.

营养(per serving): Calories: 167; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 6g; Cholesterol: 0mg; Sodium: 182mg; Carbohydrate: 23g; Dietary Fiber: 6g; Sugar: 13g; Protein: 3g

7。SLOW COOKER PEAR & RAISIN PORK LOIN ROAST|健康的美食家

对于多汁多汁的猪肉烤，您只需要慢煮。这把猪肉用草药，香料，梨和葡萄干煮熟，可提供甜美，浓郁，融化的嘴嫩烤烤。按原样或蔬菜的一面使用。食谱送8份。

营养(per serving): Calories: 362; Total Fat: 9g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 162mg; Sodium: 480mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 10g; Protein: 53g

8。BAKED PEARS WITH CINNAMON HONEY|THE WHEATLESS KITCHEN

柔软，嫩烤的梨涂有肉桂，蜂蜜和黄油味。撒上一些螺母，以增加紧缩，您会享受令人满意的甜点。食谱在1/2梨中煮6份。

营养(per serving): Calories: 117; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 10mg; Sodium: 1mg; Carbohydrate: 22g; Dietary Fiber: 3g; Sugar: 17g; Protein: 1g

9.巧克力筹码和梨金发叮咬|Hummusapien

用这些纯素金发叮咬来满足您的爱吃甜食。它们是用全麦面粉，椰子糖和椰子油制成的，而不是通常的白面粉，糖和黄油。每一口都是奇妙的黏糊糊巧克力和甜梨的口。食谱每2个金发碧眼的叮咬都可以吃10份。

营养（每份）：卡路里：145;总脂肪：8克；饱和脂肪：6G;单不饱和脂肪：0g;胆固醇：0mg;钠：117mg;碳水化合物：24克；饮食纤维：2G；糖：16克；蛋白质：1G