Reducing sugar in the face of a tidal wave of chocolate

By Kay MacInnis

We are just finishing with the holidays… and here comes another sugar-filled celebration. At a time like this, we need to be hyperaware of each gram of sugar we consume.

It is recommended that we limit sugar to no more than 10 percent of daily calories. Many Americans consume 22 teaspoons a day. At that rate, to meet the 10-percent target, we would need to cut sugar intake by nearly half — to no more than 12 teaspoons a day on a 2,000-calorie diet. That’s hard to do with a tidal wave of chocolate coming at us this month.

Perhaps the best advice is not to avoid all sugar, but limit our intake. Choose desserts carefully, and maybe garnish them with some dark chocolate. (More about the benefits of dark chocolate next week).

Think also about reducing your intake of sugary beverages (tea, soft drinks, sweet coffee, energy drinks and fruit punch), sweet cereals, candy, and baked goods such as cakes, pies and pastries. Even some of the foods we think of as “healthy,” such as granola bars, instant oatmeals and flavored yogurt, are hidden sources of excess sugar.

Instead, choose fresh fruit more often. Tack it on at the end of a meal to replace sugary deserts.

Most of us have 10-12 favorite recipes that we use over and over. Try adding this simple, but impressive, dessert to the rotation.

Pomegranate Poached Pears

Ingredients:

• 4 ripe, firm Bosc pears
• 1 1/2 cups pomegranate juice
• 1 cup sweet dessert wine, such as Muscatel or Riesling
• 1/2 cup pomegranate seeds, (1/2 large fruit)

Preparation:

• Peel pears, leaving them whole and stems intact.
• Slice off the bases so the pears will stand upright.
• Use an apple corer to remove cores, if desired, working from the base up.
• Place the pears on their sides in a large saucepan or small Dutch oven.
• Pour pomegranate juice and wine over the pears.
• Bring to a simmer over medium-high heat.
• Cover, reduce heat to low and simmer gently until the pears are tender when pierced with the tip of a sharp knife – 30 to 45 minutes. Turn very gently once or twice as they cook so that they color evenly.
• Using a slotted spoon, transfer the pears to a shallow bowl and set aside.
• Boil the poaching liquid over high heat until the sauce is reduced to 1/2 cup – 15 to 20 minutes.
• To serve, spoon 1 tablespoon sauce onto each of 4 dessert plates. Place a pear upright on each plate. Drizzle remaining sauce over each pear and sprinkle pomegranate seeds around it.

Yield: 4 servings

Nutritional information per serving: 303 Calories; 4 grams fat; 6 mg. cholesterol; 53 grams carbohydrates; 2 grams protein; 22 mg. sodium

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

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