“An apple a day keeps the doctor away” — like us, you’ve probably heard the old aphorism a million times... but have you ever wondered how true it is compared to the pear? While apples get loads of attention for their health benefits, pears are worth its weight in gold. Perhaps, the doctor's prescription should include its high-fibre cousin, the pear.
Here are just five (research-backed) health benefits that the beloved apple and pear have to offer you and your family:
🍎🍐 Rich in vitamins, minerals and antioxidants
All Tru-Cape apples and pears are rich in vitamins A, B1, B2, B6 and C as well as minerals such as iron, magnesium, manganese, phosphorus, potassium, sodium and sulphur, as well as fibres and pectin. The good news is that apples, especially red ones, are very high in phytochemicals which are proven to reduce oxidisation and consequently, inflammation. Both fruits fight free radicals which not only cause inflammation but, can lead to cancer.
🍐🍎 Supports heart health
According to the Heart Foundation, almost 1 in every 5 deaths in South Africa are caused by heart diseases and 80% of them can be prevented by eating well. Both apples and pears are good for your heart. These heart-healthy fruits contain no saturated fat, cholesterol and sodium, which is harmful to the heart and, significantly lowers the risk of heart attacks and cardiovascular disease.
🍎🍐 100% guilt-free fruits for weight loss
Apples and pears are low in calories which means that filling up on them before each meal can reduce hunger, making losing weight so much easier. Both fruits have a low glycemic index and its high dietary fibre and water content promotes feelings of fullness and regulates blood sugar levels.
🍐🍎 Fibre aids digestion
Apples and pears have been shown to improve digestion, help with regularity and prevent constipation. The high fibre and water content helps keep stools soft and helps our bodies rid itself of toxins. Eating just one apple a day could deliver as many as 100 million bacteria, most of which contribute to gut health.
🍎🍐 Reduces risks of developing cognitive diseases
Research shows that flavonoids found in apples and pears protect against cognitive diseases such as dementia in general and Alzheimer’s disease in particular. Eating just eight apples or pears a month has been shown to reduce the risk of developing dementia and Alzheimer’s disease. In addition to this, making apples and pears part of your daily diet can also reduce high blood pressure and cholesterol and lower risk of heart disease, stroke, diabetes and cancers, such as colon cancer.
Baking with pears
Looking for the perfect dessert to treat your family? Serve up a delicious slice of pear and gingerbread loaf with salted caramel sauce made with Tru-Cape's most nutritious pears. Click here for more delicious recipes from Tru-Cape!
3 Forelle pears
1 cinnamon stick
The rind of an orange removed with a potato peeler
180ml light brown sugar
125ml golden syrup
2 extra-large eggs
180ml Greek yoghurt
10ml grated fresh ginger
500ml self-raising flour
10ml ground ginger
5 ml ground cinnamon
5ml mixed spice
3ml ground nutmeg
Salted caramel sauce
125ml treacle brown sugar
160ml fresh cream
60ml golden syrup
Pinch of sea salt flakes
Peel the pears leaving the stalks intact.
Dissolve the sugar in the water in a small pot just large enough to hold the pears. Add the cinnamon, star anise and orange rind. Bring to a simmer and add the pears making sure they are submerged. Cover and simmer until the pears are just tender, about 15 minutes. Don’t let the pears get too soft or they may not hold their shape during baking. Remove the pears and cool completely. This can be done well in advance.
Cream the butter, sugar, syrup and molasses in the bowl of an electric mixer until light and fluffy. Add eggs one at a time, beating well after each addition. Add the grated ginger and yoghurt and mix to combine. Sift the dry ingredients and add to the creamed mixture beating until well combined. Cut a piece of baking paper to fit the base and up the short sides of a 15 x 25cm loaf pan. Spray well with non-stick cooking spray.
Peel and core three to four pears and cut them into thick wedges. Sprinkle 60ml of brown sugar onto the base of a 22cm cake tin which has been lined with baking paper. Drizzle over 80ml melted butter. Arrange the pears over the sugar mixture.
Spoon the batter into the tin and push the three pears into the batter.
Bake at 170C for 40-50 minutes or until a toothpick inserted into the cake comes out clean. Remove from the oven and cool in the tin for 10 minutes before carefully turning onto a cooling rack.
Salted caramel sauce
Combine all the ingredients in a small pot and stir over medium heat until mixture comes to the boil. Simmer for about 5 minutes until slightly thickened. Remove from the heat and cool. Taste to see if it has enough salt. Drizzle cake with the sauce.
Want to win your share of R30,000 in shopping vouchers? Purchase any Tru-Cape product from Shoprite or Checkers. Take a fun selfie or video of yourself with your favourite Tru-Cape apples or pears, post it to Tru-Cape’s Facebook page using #TruCapeHealth along with a picture of your till slip!
Competition ends at midnight on 25 September. Visit tru-cape.co.za for more information.