Delicious baked citrusy apples & pears. Ideal for using up over-ripe fruit. Serve hot or cold, with or without plain yogurt, or custard.
Follow a recipe; follow food safety & hygiene rules; tidy away; use measuring spoons; chop using bridge/claw technique safely; use a vegetable peeler safely; use a citrus squeezer/zester; use an oven (with adult supervision).
Oven dish, vegetable peeler or zester, citrus squeezer, measuring spoons, chopping board, knife, foil.
Allergens (Please note the allergens listed above are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Ingredients (serves 2):
- 1 medium pear, peeled, cored and quartered
- 1 medium apple, peeled, cored and quartered
- 1/2 tsp ground cinnamon
- Pinch grated nutmeg
- 1 tbsp raisins/sultanas
- Zest and juice of 1/2 lemon
- Zest and juice of 1/2 orange
- 3 tbsp water
- Preheat the oven to 180°C / 160°C fan / gas mark 4.
- Place the prepared pear & apple pieces in an oven dish with the cinnamon and nutmeg.
- Use the zester or the peeler to zest/peel the orange and lemon zest into strips, and add to the dish.
- Squeeze the juice from the orange and lemon and pour over the apples and pears.
- Stir in the raisins or sultanas and water.
- Cover the dish with foil and bake for about 35-40 minutes or until the fruit is just soft.
So thinking about Fallen Fruits ...
Fruit is naturally high in fibre, low in calories and provides many vitamins and minerals to keep our bodies fit and healthy.
Dried Fruit such as apricots and raisins are high in fibre and iron. A 30g portion counts as one portion of your 5-a-day. Due to its high sugar content dried fruit should be eaten at mealtimes, not as a between-meal snack, to reduce the risk of tooth decay.
|-||Energy||509kJ / 120kcal||6%|
per 172g serving
% of an adult's reference intake
Typical values per 100g: Energy 296kJ / 70kcal
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.