It’s 5 Ingredient Friday, and I have a treat for you! The aromas of cinnamon and coconut coming from your kitchen when you make this poached pear dessert will make your family drool in anticipation.
Are you familiar with the Whole 30? It’s a 30-day plan where you eliminate grains, sugar, dairy, legumes, carrageenan, MSG , sulfites and alcohol.
Mr. Mike and I started this very strict plan after the holidays to clean up our diet, and while we’ve been regimented about sticking with it, I have to admit the no alcohol rule hasn’t quite made our list. We like a glass of red at dinner, and while we made it for a few days, it’s our one concession.
This means by Whole 30 rules we’ve failed, but by our own rules, we’ve eliminated all the troublesome foods that we were indulging in and cut out the snacking. For us, that’s success, so we’re sticking with our modified plan.
One of the challenges for my darling hubby is the lack of sugar. After cruising the kitchen looking for something to satisfy his sweet tooth, we settled on a poached pear dessert of sorts.
The Whole 30 allows the use of coconut milk, so I poured a can into the pan along with water, cinnamon, and cored pears. If you don’t have a melon scooper, pick one up at the store the next time you’re out. I use mine for all sorts of kitchen tasks like removing the seeds from these colorful red Bartlett pears.
While this fruity treat doesn’t meet my definition of a fruit crumble with ingredients like oats and brown sugar, the toasted coconut and slivered almonds go a long way towards giving it a crumble-like topping. If you have fresh mint on hand, add a few slivers. It makes a pretty presentation, doesn’t it?
If you’re a calorie counter, don’t be intimidated by the calories in this healthy dessert. The pears poach in coconut broth, so the calories for coconut milk are calculated in the nutrition information, but most of it doesn’t land on your plate.
That’s it for today’s 5 ingredient recipe. We’ll stick with our modified Whole 30 for the time being. We’re both feeling more energetic, even with all the Seattle gloom these days!
Poached Pears with Toasted Coconut Flakes and Sliced Almonds
15 minPrep Time
30 minCook Time
45 minTotal Time
- 1 can lite coconut milk
- 12 ounces water
- 1 teaspoon cinnamon
- 2 medium pears, firm pears, halved and cored
- 8 tablespoons unsweetened coconut flakes
- 4 tablespoons slivered almonds, pieces, toasted
- 2 tablespoons mint, slivered
- Place a medium saucepan pan over medium-high heat and add coconut milk, water, cinnamon and pears. Bring to a boil, then reduce heat to medium or medium-low so they gently simmer. Poach for 15 - 20 minutes until just tender.
- While pears poach, place a small non-stick skillet over medium heat and add coconut flakes and almonds to the pan. Lightly toast for 3 - 4 minutes. Remove to a bowl.
- Serve pears drizzled with coconut milk water, toasted coconut, almonds and mint slivers.
Food energy: 233kcal
Saturated fatty acids: 10.22g
Monounsaturated fatty acids: 2.93g
Polyunsaturated fatty acids: 1.20g
Total fat: 16.62g
Calories from fat: 149
Carbohydrate, by difference: 17.89g
Total dietary fiber: 4.54g
Total lipid (fat): 4.66g
Total sugars: 10.89g
Vitamin C: 3.85mg
Pantothenic acid: 0.07mg
Vitamin B6: 0.03mg
Folate, total: 10?g
Folic acid: --
Food folate: 10?g
Folate: 10?g dietary folate equivalents
Vitamin B12: --
Vitamin A: 24IU
Vitamin A RAE: --
Vitamin E (alpha-tocopherol): 13.27mg
Vitamin D µg: 2?g
Vitamin D IU: --
Vitamin K (phylloquinone): 40.69?g
Percent refuse: --