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Pear & Gorgonzola Salad

Pear and Gorgonzola Salad

In the realm of nutritious eating, the combination of fruits, cheese, and nuts in a salad is not just a feast for the taste buds but also a powerhouse of health benefits. Our focus today is on a Gluten-Free Pear and Gorgonzola Salad, a dish that not only tantalizes the palate but also offers a myriad of health advantages. This article explores the nutritional profile and health benefits of each ingredient, making it a valuable addition to various diet plans.

Table of Contents

The Power of Pears

  • Nutritional Profile:
    Pears are a sweet treat with a wealth of nutritional benefits. They are a good source of essential antioxidants, plant compounds, and dietary fiber. One medium pear contains approximately [1]:
    • Calories: 102
    • Protein: 1 gram
    • Carbohydrates: 27 grams
    • Fiber: 6 grams
    • Vitamin C: 12% of the RDI
    • Vitamin K: 6% of the RDI
    • Potassium: 4% of the RDI
  • Health Benefits:
  • Nutritional Richness: Pears are a bounty of essential nutrients. They are a significant source of dietary fiber, vital for optimal digestive health, and are packed with vitamins and minerals, including vitamin C, K, and potassium.
  • Cardiovascular Health: The potassium in pears aids in blood pressure regulation, promoting heart health. Their fiber content also helps in reducing cholesterol levels.
  • Antioxidant Abundance: Pears are laden with antioxidants like vitamin C and chlorogenic acid, which help neutralize harmful free radicals, reducing oxidative stress.

Gorgonzola Cheese: A Nutrient-Rich Choice

  • Nutritional Profile:
    Gorgonzola, a type of blue cheese, is not only flavorful but also nutritious. It contains:
    • Calories: 100 per ounce
    • Protein: 6 grams
    • Fat: 8 grams
    • Calcium: 15% of the RDI
    • Vitamin A: 10% of the RDI
  • Health Benefits:
    • Strengthening Bones: Gorgonzola, rich in calcium and phosphorus, is essential for maintaining strong and healthy bones.
    • Protein Power: It offers a good amount of protein, which is crucial for muscle repair, growth, and overall body maintenance.
    • Gut Health: As a fermented product, Gorgonzola is endowed with probiotics, promoting a healthy gut microbiome.

The Nutritional Impact of Candied Pecans

  • Nutritional Profile:
    Candied pecans, while a treat, still retain the nutritional benefits of plain pecans. They are a source of:
    • Calories: 196 per ounce
    • Protein: 2.6 grams
    • Fat: 20 grams
    • Fiber: 2.7 grams
    • Magnesium: 8% of the RDI
    • Phosphorus: 9% of the RDI
  • Health Benefits:
    • Plant-Based Omega-3s: Walnuts are one of the richest plant sources of omega-3 fatty acids, specifically alpha-linolenic acid (ALA), known for its anti-inflammatory effects.
    • Cognitive Benefits: Regular consumption of walnuts is associated with improved brain health and cognitive function.
    • Combating Inflammation: Walnuts contain compounds that help reduce inflammation, a key factor in many chronic diseases.

The Role of Honey in Nutrition

  • Nutritional Profile:
    Honey, a natural sweetener, contains trace amounts of vitamins and minerals and is rich in antioxidants. It has:
    • Calories: 64 per tablespoon
    • Natural Sugars
    • Trace amounts of vitamins and minerals
  • Health Benefits:
    • Healthier Sweetening: Honey, a natural sweetener, is a healthier alternative to refined sugars, offering trace nutrients and antioxidants.
    • Antibacterial and Anti-Inflammatory: It possesses antibacterial and anti-inflammatory properties, beneficial for wound healing and soothing sore throats.
    • Heart Health: The antioxidants in honey can contribute to improved heart health.

Lemon Juice: More Than Just a Flavor Enhancer

  • Nutritional Profile:
    Lemon juice is low in calories and high in vitamin C. It contains:
    • Calories: 4 per tablespoon
    • Vitamin C: 23% of the RDI
  • Health Benefits:
    • Immune Boosting: Lemon juice is an excellent source of vitamin C, essential for a robust immune system.
    • Preventing Kidney Stones: Its citric acid content can help in preventing kidney stone formation.
    • Aiding Digestion: Lemon juice stimulates digestive processes and aids in detoxification.

The Benefits of Pink Himalayan Salt

  • Nutritional Profile:
    Pink Himalayan salt contains trace minerals and a little less sodium than regular salt.
  • Health Benefits:
    • Trace Minerals: Contains minerals like potassium, magnesium, and calcium.
    • Hydration: Helps maintain proper fluid balance in the body.

Black Pepper: A Touch of Good Health

  • Nutritional Profile:
    Black pepper is more than just a seasoning; it's a source of:
    • Calories: 3 per teaspoon
    • A small amount of protein, fat, and fiber
  • Health Benefits:
    • Enhancing Nutrient Absorption: Black pepper is known to enhance the absorption of essential nutrients like calcium and selenium, crucial for overall health.
    • Digestive Health: It stimulates the production of hydrochloric acid in the stomach, aiding in efficient digestion.
    • Antioxidant Properties: Black pepper contains antioxidants, which help in combating oxidative stress.

Suitability for Diet Plans

This Gluten-Free Pear and Gorgonzola Salad is suitable for:

  • Ideal for Gluten-Free Diets: This salad is inherently gluten-free, making it a safe and delicious option for those with celiac disease or gluten sensitivity.
  • Heart-Healthy Choice: The ingredients collectively support cardiovascular health, aligning with diets focused on heart health.
  • Weight Management Friendly: High in fiber and nutrients yet low in calories, this salad is an excellent choice for those looking to manage their weight effectively.

It's important to moderate the cheese and candied pecans for those on calorie-restricted diets.

Conclusion:


The Gluten-Free Pear and Gorgonzola Salad is not just a culinary delight but a bundle of health benefits. Each ingredient contributes to the overall nutritional value, making it a smart choice for various diet plans. Embracing such dishes can lead to a healthier, more balanced lifestyle.

Kitchen Tools We Love:

Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Courses:
Difficulty: Beginner
Servings: 4
Calories: 200
Best Season: Suitable throughout the year
Description

Enjoy a delightful blend of sweet and savory with our Gluten-Free Pear & Gorgonzola Salad. Perfectly ripe pears, tangy Gorgonzola cheese, and crunchy candied nuts lay atop fresh greens, all drizzled with a honey-lemon dressing. This quick, nutritious dish aligns with the Whole Health Flexi-Plan diet, offering a balance of flavors and health benefits, ideal for a refreshing lunch or a light dinner.

Ingredients
  • 4 ripe but firm pears (preferably organic) (sliced)
  • 1/3 cup Gorgonzola cheese
  • 1/4 cup gluten-free candied walnuts or pecans
  • Fresh arugula or mixed greens (about 2 cups)
  • 1 tbsp fresh lemon juice
  • 2 tbsp extra virgin olive oil
  • 1 tbsp honey (preferably organic)
  • A pinch of Pink Himalayan Salt
  • Freshly ground black pepper (to taste)
  • Optional: Balsamic glaze for drizzling

Nutrition Facts

Servings 4

Amount Per Serving
Calories 200kcal
% Daily Value *
Total Fat 10g16%
Cholesterol 15mg5%
Sodium 300mg13%
Potassium 200mg6%
Total Carbohydrate 25g9%
Protein 4g8%
Calcium 100 mg
Iron 1 mg
Vitamin D 0.01 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

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Read it online: https://www.silverforkgf.com/recipe/pear-gorgonzola-salad/