Quick and Easy Prosciutto-Wrapped Pear Appetizer for the Holidays
As a dietitian, I am always looking for delicious appetizers that offer a range of nutritional benefits. This prosciutto-wrapped pear appetizer is a perfect example for the holiday season. It is quick to prepare and features a combined sweet, savoury and crunchy texture while delivering nutrients to fuel your body.
Why are pears important?
With 5 grams of fibre per serving (one medium pear, about 140g), they promote digestive health and help you feel full longer. They are also a great source of vitamin C, providing about 10% of your recommended daily intake in just one pear. If you are looking to manage your blood cholesterol levels, pears can be particularly beneficial thanks to their high pectic content – a soluble fibre known for its cholesterol-lowering properties. What about arugula? Arugula, a leafy green with a peppery flavour, adds not just taste but also nutrition to this dish. It is rich in vitamins K and C which are essential for both bone health and immune function. Its peppery flavour complements the sweetness of the pears beautifully, creating a balanced bite.
What about arugula?
Arugula, a leafy green with a peppery flavour, adds not just taste but also nutrition to this dish. It is rich in vitamins K and C which are essential for both bone health and immune function. Its peppery flavour complements the sweetness of the pears beautifully, creating a balanced bite.
The benefits of Pomegranate
Pomegranates tend to be in season from fall to early winter. They provide a lovely crunch that pairs well with the soft pears and savoury prosciutto. A 100g serving of pomegranate seeds has 83 calories and is a great source of Vitamin C, K, folate and fibre.
Why Choose Prosciutto?
Prosciutto is a dry-cured ham that adds a savoury flavour to your dishes. While it is important to enjoy cured meats in moderation, prosciutto can be a flavourful addition to appetizers. It offers protein, which can help you feel satisfied. Just be mindful of the sodium content and consider balancing it with fresh ingredients like pears and arugula.
The Role of Olive Oil
A drizzle of high-quality olive oil not only enhances the flavour of this dish but also contributes healthy monounsaturated fats. Olive oil is well-known for its heart-healthy properties and contains antioxidants that can help combat oxidative stress. Just a small amount is enough to elevate the overall taste without overpowering the other ingredients.
Prosciutto-Wrapped Pear Appetizer
Prep time: 15 minutes
Total time: 15 minutes
Dietitian Tips:
- Drizzle some balsamic glaze over the pears for some extra flavour before serving
- Substitute a melon if pears are out of season near you
- If pomegranate is out of season, consider substituting dried cranberries
- This dish is best if you assemble it just before servings
If you’re hosting a dinner party this holiday season or need a healthy snack, these prosciutto-wrapped pear appetizers are a great option. They’re easy to prepare, nutrient-dense, and will impress your guests. As a dietitian, I encourage incorporating a diverse range of foods into your diet, and this recipe is a delicious way to achieve that.
- 2 pears (I enjoy using Bartlett pears but feel free to use the pear of your choice)
- 8 slices of prosciutto, cut in half
- ½ cup baby arugula
- 5 tbsp pomegranate
- ½ tsp olive oil
- Black pepper
Directions:
- Begin by washing and drying your pears. Slice them into ½ inch wedges (6-8 slices per pear).
- In a small bowl, combine the arugula and pomegranate with a drizzle of olive oil and a dash of pepper, tossing gently to coat.
- Take each slice of prosciutto and cut it in half lengthwise, laying the strips flat on a cutting board or plate.
- Place a slice of pear and a small handful of arugula and pomegranate mixture on top of one slice of prosciutto.
- Gently wrap the prosciutto around the arugula and pear so they are secure and will not fall apart. Repeat until they are all wrapped.
- Recipe adapted from: https://cookathomemom.com/prosciutto-wrapped-pears-with-arugula-salad-whole30/
- Pear. Half Your Plate. (2023, February 17) https://www.halfyourplate.ca/produce/fruits/pear/
- Halfyourplate. (n.d.). https://www.halfyourplate.ca/wp-content/uploads/2022/08/food_info_sheets_eng_pomegranates_web.pdf
- Arugula. Half Your Plate. (2022a, August https://www.halfyourplate.ca/produce/veggies/arugula/
