The kiwi and pear jam is he sweet that you can enjoy for breakfast without feeling guilty, because it is a fruit concentrate with very little added sugar.
Spread on a slice of whole wheat cracker, on a toast or in one of the light pancakes of Red Appleor as a filling of a light yogurt croissantis ideal to spend a morning full of energy and good humor. But it is also perfect at other times of the dayfor example as a delicious filling for a pancake or a tart.
If you are on a diet, use it instead of packaged jam in the doses provided in your menu, or treat yourself to preparing light desserts to enjoy a special breakfast or offer your children as a healthy snack: it will also serve as a simple trick to get them to eat fruit and enjoy all its benefits.
Nutritional properties of kiwi and pear jam
The Kiwi and pear jam is the perfect ally for health and the diet thanks to the combination of two fruits that are a mine of vitamins, minerals and fiber.
The Kiwi is a champion of vitamin Cuseful to strengthen the immune system but also to ensure the synthesis of collagen, thus maintaining the elasticity of the tissues, and fpromote iron absorption: it contains 85 mg per 100 g compared to 50 mg for citrus fruitsso eating one a day is enough to cover the daily needs of vitamin C, which are 60 mg.
It is also a fruit rich in potassium (450 mg per 100 g), mineral responsible for the transmission of nerve impulses and, therefore, essential for the proper functioning of nerves and muscles, including the heart.
Thanks to its high content of chlorophyll and carotenoidspowerful antioxidants, kiwi also helps counteract the negative effects of free radicals, while the presence of folic acid makes it useful for pregnant women, since it favors the correct development of the embryo and protects it from the risk of malformations.
Without forgetting its good content in fiberwhich helps keep the intestine healthy, fights constipation and favors satiety, so it is very useful if you are on a diet. All this with just 44 calories per 100 g.
Also rich in fiber and potassium is the pearwhich contains especially pectina soluble fiber present in the peel that reduces the absorption of cholesterol, thus helping to prevent heart disease thanks to its high content of antioxidants. Fiber also helps keep blood sugar levels low. blood sugar levels, so pears can also be eaten (in moderation) by diabetics. The presence of sugars such as fructose makes this fruit a natural energy supplement with very few calories (only 35 per 100 g).
The extra touch: agar agar
In this recipe, we have used as a thickener the agar agara gelatin of vegetable origin, derived from algae, which has two advantages
- allows to reduce the amount of sugar used
- it allows cooking time to be reduced, thus preserving the organoleptic qualities of the ingredients: thanks to this totally natural ally, the flavor is altered very little and the colors of the fruit remain practically unaltered.
Note: gelling occurs while the jam is cooling, so don’t worry if you don’t notice the agar-agar effect while it’s boiling.
Some tips for an even lighter jam
Try substituting white sugar for brown sugar: in addition to being slightly less caloric (360 kcal instead of 392 per 100 g), it will give your jam an unmistakable aroma. Or, especially if you’re on a diet, you can gradually eliminate sugar completely, especially in recipes like this one, which use very sweet and very ripe fruit: health and figure assured!
Kiwi and pear jam: the recipe to make it
Kiwi and pear jam
Plate light desserts
preparation 10 minutes
Cooking time 30 minutes
Portions 750 grams
Total calories: 1086
- 650 g of ripe kiwis
- 350 g ripe pears
- 175g white sugar
- 4 g agar agar powder
- Glass jars
- Choose very ripe fruits.
- Peel the kiwis and run them under water to remove any remaining fluff. Also peel the pears, cut them into quarters and remove the inner part that contains the seeds.
- Gather all the fruit in the glass of a blender and crush everything.
- Pour the mixture into a steel pot with strong walls and a thick bottom.
- Add the sugar and agar agar, mix the ingredients with a wooden spoon and bring to a slow boil, stirring often.
- Let it boil for about 20 minutes, then turn off the heat and, with the help of a ladle, pour the still hot contents into sterilized glass jars.
- Close with the stopper, also sterilized, tighten well and invert the jar to create a vacuum.
Several glass jars are needed.