Pears, Immune booster, Stress reliever, Free radical fighter, Weight loss Warrior read on for more …

Pears, learn the health benefits from Cassandra Austin of Casstronomy

The Health Benefits of Pears

Pears are packed with Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin E, Vitamin K, boron, calcium, copper, fibre, folate, glutathione, hydroxycinnamic acid, magnesium, manganese, potassium and quercetin



The pear has been revered since the beginning of time for its sweet, soft flesh and outstanding health benefits including but not limited to protection against and treatment of the following

Alzheimer’s disease Studies show that quercetin may actually protect one against Alzheimer’s

Anti-cancer properties Vitamin C and copper are both powerful anti-oxidants which protect the body against potentially cancer-causing free radicals.  High dietary fibre intake is known to lessen your chances of developing breast cancer, colon cancer and prostate cancer.  Hydroxycinnamic acid can prevent lung cancer and stomach cancer.  Quercetin aids in arresting tumor growth

Arthritis Pear juice is known to have anti-inflammatory abilities, which can relieve the painful inflammation associated with osteo-arthritis and rheumatoid arthritis

Bone and teeth health Calcium is critical for strong bones and teeth.  Vitamin C, Vitamin K and manganese are crucial for healthy bones.  Vitamin C builds collagen, prevents brittleness of bones and maintains strong teeth.  Vitamin K assists in bone

Diabetes Type 2 Diabetes risk is greatly diminished by consuming vitamin B6 and pectin, both of which sustain healthy blood sugar levels

Digestive health Niacin helps the digestive system function properly.  Fiber will facilitate regular bowel movements, ease constipation and reduce risk of colon cancer

Eye health Vitamin C can prevent cataracts and macular degeneration

Heart health Vitamin C has been shown to lower blood pressure and fight atherosclerosis.  Vitamin K ensures proper blood coagulation.  Potassium regulates the heart rate and maintains normal blood pressure.  Magnesium also normalizes blood pressure.  Pectin, a form of water-soluble fibre, is especially effective in reducing high cholesterol and high triglycerides.

Immune system health Vitamin C bolsters the immune system, protects against the common cold and the flu, heals bruises, cuts and wounds and fights off innumerable infectious diseases.  Pear juice is a popular home remedy for bringing down a fever and soothing the throat

Pregnancy Folate aka folic acid, is highly recommended by doctors for expectant mothers as it helps prevent neural tube birth defects

Respiratory issues Pear juice can relieve shortness of breath and clear out obstructive phlegm

Stress relief Vitamin B-6 produces GABA, a vital amino acid, which serves as a neurotransmitter in the nervous system and promotes a general calming effect


Anti-oxidant properties Vitamins, A, B2, B6, C, E, copper and quercetin all have anti-oxidant prowess and fight the good fight against the cell-damaging free radicals that often cause premature aging.  They will keep the skin elastic, the hair bouncy and shiny and the nails more resilient


Energy Pears have a considerable amount of fructose and glucose, which make them terrific quick-fix energy boosters

Fiber One medium pear meets ¼ of the daily-recommended fibre intake.  Fiber will keep your belly feeling full between meals and less likely to grab for empty calorie snacks. Its Said fiber will also promote regularity, which in turn, results in more consistent weight loss



For a pack able power-punching lunch, toss together a savory-sweet gourmet salad comprised of a few large handfuls of baby arugula leaves, several ounces of crumbled blue cheese, a thinly sliced pear and a 1-2-3 homemade Maple-Dijon vinaigrette to please your palette and tantalise your senses

Char grill pears quartered and fill the center with goats curd and herbs for a delectable tapas style dish

Pickle in Cider vinegar, bay leaves, honey and black peppercorns for an excellent accompaniment to charcutiere plates

Poach in saffron with orange blossom and lemon zest serve with cardoman spiced yoghurt

Pears make for a tantalizing and highly complimentary side dish to any herb crusted lean white protien, especially when combined with cubed sweet potatoes and chopped sweet onions.   Just toss the veggies with rosemary, sage, salt and pepper and roast right along with the protien

For a sumptuous dessert, make a luscious pear tart.  Buy & bake quinoa wraps in your tart mould on 160c until crispy  and fill with  blend of 3 sliced pears that have beem cooked until soft with 1 tablespoon of lemon juice, 1 tablespoon of cornstarch, 2 tablespoons of coconut sugar, 1 tablespoon toasted flaked almonds and a pinch of cinnamon. Serve with a scoop of brown bread ice cream & coconut yogurt

 “Home-grown pears are best eaten in the bath – they’re so juicy, it’s the easiest way to stay clean.”  ~Mitchell Beazley

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Cassandra Austin

Kitchen Coaching, Nutrition and Selfcare

A Corporate Chef with extra qualifications in< Diet and Nutrition, Food and Wellness, Food Psychology, Kitchen Medicine Vocational education trainer in Commercial Cookery, Dip Hospitality Management  & Business



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