I have another breakfast recipe for you, Spiced Pears in Mango Sauce! It’s always great to allow yourself to just be creative in the kitchen. A combination of pears and mangoes along with spices is a unique treat for the morning.
Let’s talk about three of our key ingredients: Pears, Cinnamon, and Raisins.
So, why is pears such a great morning choice? Well, eating pears decreases the risk of type 2 diabetes and heart disease. Pears provide an adequate amount of dietary fiber which is a long-established factor in reducing our risk of both diseases. In the case of pears, this benefit may be even more pronounced due to the helpful combination of both soluble and insoluble fiber in this fruit. In the case of heart disease, recent research has shown that pear fibers are able to bind together with bile acids in the intestine, lowering the pool of bile acids and decreasing the synthesis of cholesterol.
Add The Spice-Cinnamon
The cinnamon stick not only adds a distinctive aroma and taste, but the antioxidants in cinnamon have anti-inflammatory effects, which help lower the risk of disease. Cinnamon is loaded with powerful antioxidants, such as polyphenols (3, 4, 5). In a study that compared the antioxidant activity of 26 spices, cinnamon wound up as the clear winner, even outranking “super-foods” like garlic and oregano. In fact, cinnamon is so powerful that it can be used as a natural food preservative! (Ceylon Cinnamon Sticks know as “true cinnamon” are the best around.)
Raisins The Third Key Ingredient
What’s so special about raisins? There are two wonderful reasons to add raisins to your morning. One, raisins helps to relieve constipation and two, raisins provide much iron.
When ingested, raisins swell because the fiber present has shrunk in a raisin’s dried form, but it will begin to swell due to the body’s natural fluids. This adds bulk to the food moving through the intestinal tract and ultimately helps provide relief from constipation.
Secondly, raisins contain a considerable amount of iron which directly helps in the treatment of anemia. It also contains many members of the vitamin-B complex that are essential for the formation of new blood. The high copper content in raisins also helps the formation of red blood cells.
There you have it, another proven fact that you can have a healthy breakfast while on-the-go. This time we’re going with Spiced Pears in Mango Sauce!
- 4 large ripe pears, peeled, halved and cored
- 1¼ cups mango juice
- 1 cinnamon stick, crushed
- ½ tsp grated nutmeg
- 3 tbsp raisins
- 2 tbsp granulated brown sugar
- Dash of sea salt
- Place the pear halves in a pan with the mango juice, spices, raisins, dash of salt and sugar.
- Heat gently to dissolve the sugar and then bring to a boil.
- Reduce the heat to a simmer and cook for 10 minutes more until the pears are softened.
- Serve hot with syrup.