Fit And Well Idaho: Port Wine Poached Pears And Barley And Quinoa Salad
Port Wine Poached Pears
4 Pears (any variety) peeled and cut the very bottom off for ease of presentation, leave stem on
6 cups of water
2 cups sugar
3 cups port wine
1 orange (zest plus the juice),
1 lemon (zest Plus the juice)
1 cup IQF Raspberries
1 cup water
2 Tbsp sugar
1 tsp cornstarch
1 oz whipped cream and 12 raspberries (for garnish)
Raspberry Chobani yogurt (2 containers 10.6 oz)
1 Poaching the Pears: Combine in a sauce pan the water, sugar, port wine, 1 orange zested then squeezed, 1 lemon zested then squeezed and 1 cinnamon stick. As soon as it comes to a boil, reduce to a simmer and add peeled pears. Cover and simmer for 45-60 minutes depending on size of pears. Take a small paring knife and insert to see if pear is tender. Careful not to over- cook, can be a bit firm towards middle. When they are done pull pears out with a spoon and cool in the refrigerator for at least 1 hour.
2 Raspberry Glaze: Add all ingredients and bring to boil. Boil for 2 minutes and mix well. Pull from heat and strain in to shallow pan and let cool to room temp.
3 Mix 1/3 of the Raspberry Glaze (about 2 oz) with the Chobani Yogurt.
4 On a Plate Pool 1 oz of the Yogurt mixture on the top of a plate. Present the Poached pear on the yogurt. In front of the of the Pear place 1 oz of Raspberry glaze and Spread out underneath the pear. Also, garnish with 4 raspberries, yogurt hearts, whipped cream with mint leaf (see picture).
NUTRITION FACTS PER SERVING: 1 PEAR WITH SAUCES
Calories (kcal) 289, Fat (g) 2, Saturated Fat (g) 1, Cholesterol (mg) 4.3, Sodium (mg) 29, Potassium (mg) 332.6, Carbohydrate (g) 65, Fiber (g) 7, Sugar (g) 49, Protein (g) 3.6.
"There's a big push to get fruit in our diet, because we just don't get enough as Americans and have that as part of our dessert can be a great way to enjoy it," explains Melissa Sleight, a registered dietitian with St. Luke's Magic Valley.
Barley and Quinoa Salad atop Beet Vinaigrette
BARLEY AND QUINOA SALAD
1 cup Barley
½ cup Quinoa
1 cup tomatoes, diced
1 cup scallions, diced
1 cup cranberries, coarsely chopped
2 T fresh basil, fine chopped
1 tsp sugar
Kosher salt and Black Pepper to taste
1. Bring 6 cups of water to a boil and add barley, then lower to a simmer. Simmer for 45 minutes till Barley is done. Will still be a bit firm. Drain off the water and rinse the barley with cold water till chilled. Set aside.
2. Bring 1-1/2 cups water to a boil, add quinoa then lower to a simmer and cover. Cook for 12-15 minutes then pull off the heat and leave coved for 5 additional minutes. Then cool in a refrigerator for ½ hour.
3. After the Barley and Quinoa are chilled, add the remaining ingredients together and refrigerate until service.
8 oz beets*
4 oz olive oil
2 oz apple cider vinegar
1 T Chopped Fresh Basil
4 oz Cranberry Juice
1 tsp Sugar
1 T lemon Juice
1 Tsp Chopped Garlic
Kosher Salt and Black Pepper to taste
In a Blender add all ingredients and blend until smooth. Add salt and pepper to taste
On a plate place 1.5 oz Beet Vinaigrette. Display 6 oz Barley and Quinoa salad down the middle of the vinaigrette and serve.
YIELD: 10-12 SERVINGS
*You can use fresh or sodium-free canned beets. To make from fresh beets, take 2 beets and wash, cut the ends off, then quarter them. Put in a sauce pan and add water about 2 inches above the beets. Place on stove top and bring to boil, then lower to a medium boil for about 20-25 minutes. Check beets with a fork to see if tender. When they are ready, pull off of heat and discard the liquid. Cool the beets for ½ hour in refrigerator. When chilled peel of the skin by hand or with a paring knife. Cut beets into smaller pieces.
NUTRITION FACTS PER SERVING:
Salad: Calories (kcal) 140.9, Fat (g) 1.5, Saturated Fat (g) 0.2, Cholesterol (mg) 0, Sodium (mg) 42.1, Potassium (mg) 261.7, Carbohydrate (g) 27.6, Fiber (g) 5.3, Sugar (g) 1.7, Protein (g) 5.1.
Dressing: Calories (kcal) 116.4, Fat (g) 11.4, Saturated Fat (g) 1.6, Cholesterol (mg) 0, Sodium (mg) 44.6, Potassium (mg) 70.1, Carbohydrate (g) 3.7, Fiber (g) 0.3, Sugar (g) 3.0, Protein (g) 0.3.
"Mostly the only grain in our diet is wheat when there are so many other varieties out there that we can get other nutrients from. So it's important to try other things like barley or quinoa, buckwheat, millet, maybe things we've never heard of before and include those in our diet more, it can make a difference in the vitamins and minerals we are getting in the balance," adds Sleight.