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Tag: oats

No Bake Chocolate Pumpkin Oat Bars

No Bake Chocolate Pumpkin Oat Bars

Pumpkin season is here! Try this simple and delicious No Bake Chocolate Chip Pumpkin Bars for a healthy snack or convenient on-the-go breakfast this fall season!

No Bake Almond Bars with Berry Chia Jam

No Bake Almond Bars with Berry Chia Jam

Delicious almond bars topped with a berry chia jam rich in antioxidants and healthy fats! Did I mention it requires no baking? Nowadays we all want something simple and convenient. I get it! With our busy lives, we are all on that one mission to find […]

Hazelnut Oatmeal Baked Pears

Hazelnut Oatmeal Baked Pears

A heart healthy recipe with beneficial nuts, oats, and dark chocolate all in one serving for National Heart Month! These Hazelnut Oatmeal Baked Pears will have you and your loved ones reaching for seconds!

Thinking about a rich chocolate cake for Valentine’s Day? How about a heart healthy dish of baked pears drizzled in rich dark chocolate? As we express our love for others this month, let’s also show love for ourselves by promoting a healthy heart!

 

Not all Fats are Equal

Based on current research, replacing of-the-moment saturated fats found in meats and dairy with unsaturated fats still have a greater benefit to prevent heart disease risk. Unsaturated fats, especially the polyunsaturated fatty acids (known as PUFAS) help lower our bad cholesterol (LDL) and raise our good type (HDL). Saturated fats are not the enemy. A little butter on your toast or sweet potato is not going to hurt us. In fact, saturated fats are also known to help raise our good cholesterol.

One key suggestion by the American Heart Association is to not avoid these fats, but to focus on limiting to 10% or less of total calories. Based on an average 2,000 calorie diet, that is 200 calories or 20 grams saturated fat on a typical day. To summarize the fat dillemma, if we aim at a majority of our total fat intake (25-30% of total calories) being unsaturated fats, we reap greater benefit for our heart health. For more excellent recommendations for heart health, visit online the Healthy Living section of the American Heart Association here.

 

baked pears
Make a Heart Healthy dessert using fresh or frozen fruit!

Taste the Rainbow!

In addition to eating healthier fats to benefit a healthy heart, an abundance of colorful and vibrant fruits and vegetables will also do the trick! This has been shown in studies for many years following the Mediterranean diet (who also consume mainly olive oil). As the USDA recommends, fill half your plate with these crunchy and luscious plants to feel more satiated and dramatically reduce excess calories at meals. Extra bonus? Fruits and vegetables are boosting with antioxidants that fight excessive free radicals that can potentially lead to chronic illnesses, such as cancer, diabetes, and you guessed it, heart disease.

Chocolate Lovers Unite!

Speaking of antioxidants, flavonoids found in natural dark chocolate may also benefit our heart. These antioxidants have been shown to reduce blood pressure and improve the blood flow to the heart.  These factors can benefit the prevention of heart disease and even risk of stroke. Now that we know there are potential benefits, that doesn’t mean to have entire bar of chocolate or huge slice of chocolate cake. Moderation is key, so  let’s all try to aim at a small square for a daily serving (it’s not easy I know!).

 

baked pears
Pears stuffed with oatmeal topping ready for baking

In this recipe…

These Hazelnut Oatmeal Baked Pears include all of the top heart healthy foods in just one recipe! Nuts, check. Fruit, check. Dark chocolate, check. Did I also mention the oatmeal topping is another hearth health food winner? Oats, naturally high in soluble fiber, can benefit our cholesterol levels!

For the topping, I used a small amount of butter (only 3-4 tablespoons for the entire recipe). Want a vegan alternative? Replace the butter with benefical coconut oil for the same great taste and fat effect for the baking. Gluten sensitive? Make sure to buy certified gluten free oats. Nut allergy? Replace the hazelnuts with some delicious pumpkin seeds! I hope you enjoy these baked pears as a healthy dessert option for you and your loved ones! Happy National Heart Month!

 

 

Hazelnut Oatmeal Baked Pears

Prep Time: 5 minutes

Cook Time: 30 minutes

Total Time: 35 minutes

Yield: 6

Serving Size: One pear with topping

Hazelnut Oatmeal Baked Pears

These baked pears can last in the refrigerator in a covered container for up to three days. To make a great breakfast dish, serve with protein-rich yogurt for a balanced meal.

Ingredients

  • 3 whole pears, such as Anjou or Bosc
  • 3/4 cup rolled oats, gluten free optional
  • 2 tablespoons pure maple syrup (or pure honey if preferred)
  • 3-4 tablespoons unsalted melted butter (or coconut oil if preferred)
  • 1/4 to 1/3 cup hazelnut pieces*
  • 3 ounces dark chocolate bar, for chocolate drizzle, optional

Instructions

  1. Preheat the oven to 350 degrees F.
  2. Cut the pears in half and scoop out the middle with a tablespoon or melon ball scooper.
  3. Place the halved pears face up in a shallow pan. Fill enough water on the bottom to keep the pears from drying out during baking time, about 1/4 to 1/2 cup.
  4. In a medium bowl, mix the all of the remaining ingredients except the chocoate for the topping. Scoop the topping into the pears to just fill the top.
  5. Place in the oven and let bake for 30-45 minutes, or until pears are soft and the topping is crisp.
  6. Optional: While the pears bake with just 5-10 minutes remaining, melt dark chocolate in a small metal bowl over a boiling pot of water (or a double boiler if available).
  7. Remove the pears from the oven and drizzle the melted chocolate on top

Notes

* I used the bottom of a heavy liquid measuring cup with a piece of parchment paper covering the hazelnuts to break into pieces.

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Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, CO. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram, and Twitter.

 

 

 

 

Banana Pumpkin Muffins: A Wholesome Breakfast

Banana Pumpkin Muffins: A Wholesome Breakfast

Pumpkin muffins made in a pinch with naturally sweet dates, bananas, and nutritious flax seed meal! Pumpkin muffins, and pumpkin everything, is popping up everywhere this season.  What better way to enjoy this popular food than at breakfast in the form of a healthy and wholesome muffin?  I […]

No-Bake Energy Bars with Pureed Dates

No-Bake Energy Bars with Pureed Dates

This is round two for my no-bake energy bars!  For this recipe, I substituted the all natural honey I originally used with pureed dates.   The last recipe resulted in slightly crumbly bars acting more like a granola than an energy bar.  I learned my lesson […]


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