Baked Pears with Nuts & Seeds

Baked Pears with Nuts & Seeds

This vegan dessert is delicious and for everyone to enjoy. If you have not tried coconut cream before then do so, it is so delicious.

CAL P/SERVE
251
kJ P/SERVE
1050
FAT P/SERVE
19.7g
CARBS P/SERVE
12.7g
PROTEIN P/SERVE
4g
SUGAR P/SERVE
11.9g
SODIUM P/SERVE
9g
FAT
%
11.7%
ENERGY RDI%
12%

We have used coconut sugar for a little sweetness in the coconut cream which is available in the sugar aisle with the regular sugars.  We used organic and unrefined coconut sugar.  This has a lovely butterscotch and caramel flavour.  Use this instead of other sugars when cooking.

This recipe is low carb, low sodium, suitable for vegans and vegetarians.

Ingredients

  • 2 small pears, nearly ripe
  • 1 tsp. olive oil
  • ½ tsp. five/all spice mix
  • ½ tsp. cinnamon
  • 2 tbsp. lemon juice, freshly squeezed
  • 1 tsp. sunflower seeds
  • 1 tsp. pumpkin seeds
  • 2 tsp. (20g) pecan nuts

Coconut Cream:

  • 2 tbsp. coconut cream
  • ½ tsp. (pinch) coconut sugar
  • Drizzle of vanilla (optional)

Method

  1. Preheat oven 180C.
  2. Peel your pears. Using a corer carefully take out centre with stem. If you don’t have a corer then you can leave in. For decoration if you remove the core and stem also place this in with the pear to slot back in when serving.
  3. Drizzle olive oil over pears, sprinkle spice and cinnamon mix over pears and squeeze the lemon juice over. In an oven proof dish place baking paper on the base then the pears and bake about 30 minutes, depending on the ripeness of the pear, more time might be needed if it is a firm pear.
  4. Whilst this is baking, place your nuts and seeds into a grinder and mix until just a crumble. If you don’t have a coffee bean grinder or the like just chop finely on a board with a sharp knife to the consistency you like. Sprinkle over base of your serving dish or dishes.
  5. For the coconut cream take your can out of fridge, don’t shake it as the thick cream is on top…remove/open top of can. Spoon out 2 tbsp. of the thick cream on the top into a bowl and mix the coconut cream, sugar and vanilla.
  6. Remove pears out of oven and place on top of your seed mixture then spoon the coconut cream on the side and enjoy. You can place the core back into the pear for decoration.

Nutrition Table

Servings: 2 Serving size:168g
Average Serve Average 100g
Energy 1050 kJ 625 kJ
  251 Cal 149 Cal
Protein 4 g 2.4 g
Fat, total 19.7 g 11.8 g
- saturated 6.6 g 3.9 g
Carbohydrate 12.7 g 7.6 g
- sugars 11.9 g 7.1 g
Sodium 9 mg 5 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

Recipe Books

This ebook contains 20 of our favourite chicken recipes. These include Cartwheel of Chicken, Spanish Chicken, Dijon Chicken, Risotto, Butter Chicken, Creamy Chicken Pasta, Honey Chicken, Honey Citrus Salad, Chicken Broccoli Bake, & more.
BUY NOW
This collection of drinks recipes ranges from smoothies to juices. Most of these include fruit so they are a great way to tick off your daily fruit intake. This ebook includes 11 delicious recipes which you can print or save to your tablet or computer.
BUY NOW
This printable eBook has a variety of vegetarian recipes including Risotto, Chickpea Burger, Vegetarian Fried Rice, Sweet Potato Bake, Stuffed Tomatoes, Semolina Gnocchi, Frittata, Curry Puffs, Zucchini Bake, Moroccan Tagine.
BUY NOW
This printable eBook has great muffin recipes which include Apple & Cinnamon, Chocolate & Banana, Banana Almond & Cinnamon, Peach & Blueberry, Pear & Raspberry, Peach & Fig Baby Cakes, Gluten Free Choc Pear, & Banana & Sultana.
BUY NOW
The Stir Frys in this printable eBook include Beef & Vegetable, Sesame Chicken, Beef Chow Mein, Chinese Orange Pork Stir Fry, Thai Chilli Beef, Vietnamese Pork Stir Fry, Beef & Blackbean, Ginger Chicken, Thai Chilli Pork, Vietnamese Chicken Stir Fry.
BUY NOW
Winter time all you want is comfort food. These 10 recipes will satisfy your craving for warm filling dinners without the guilt. This PDF can be printed or saved to your tablet or computer.
BUY NOW
If you are not on a carb free diet then this is perfect. Pastas are great to cook after work as they can incorporate vegetables and meat as a tasty, easy to make dish. This PDF can be printed or saved to your tablet or computer.
BUY NOW
In this ebook there are breakfasts featuring plenty of fruit and vegetables, as well as dairy, and meat, so there's sure to be something for everyone. This PDF can be printed or saved to your tablet or computer.
BUY NOW
Who doesn't love a curry? These 10 recipes are healthy, tasty and easy to cook. No need to get a takeaway, make your own and you will appricate having contol on the ingredients. This PDF can be printed or saved to your tablet or computer.
BUY NOW

Top 5 Recipes

Weightloss.com.au Facebook Page Weightloss.com.au Twitter Page Weightloss.com.au Pinterest Boards

Follow us on Facebook

Follow us on Instagram

Follow our Pinterest Boards