Pear and Apple Pies
Thanks to sour cream and eggs, this healthy dessert is rich in high-quality protein, which strengthens the muscles. Sour cream also contains a lot of calcium, which is needed for healthy bones and teeth. Pears score points with the mineral potassium, which is essential for muscle and nerve function.
You can vary the fruit as you wish. Berries and figs are excellent in the summer time.
(Percentage of daily recommendation)
|Calorie||452 kcal||(22 %)|
|Protein||12.5 g||(13 %)|
|Fat||27.49 g||(24 %)|
|Carbohydrates||38.85 g||(26 %)|
|Sugar added||16.79 g||(67 %)|
|Roughage||4.46 g||(15 %)|
|Vitamin A||238.53 mg||(29,816 %)|
|Vitamin D||1.32 μg||(7 %)|
|Vitamin E||6.66 mg||(56 %)|
|Vitamin B₁||0.16 mg||(16 %)|
|Vitamin B₂||0.23 mg||(21 %)|
|Niacin||1.44 mg||(12 %)|
|Vitamin B₆||0.15 mg||(11 %)|
|Folate||57.39 μg||(19 %)|
|Pantothenic acid||0.27 mg||(5 %)|
|Biotin||15.75 μg||(35 %)|
|Vitamin B₁₂||0.84 μg||(28 %)|
|Vitamin C||8.66 mg||(9 %)|
|Potassium||341.77 mg||(9 %)|
|Calcium||123.45 mg||(12 %)|
|Magnesium||40.34 mg||(13 %)|
|Iron||1.2 mg||(8 %)|
|Iodine||42.96 μg||(21 %)|
|Zinc||0.63 mg||(8 %)|
|Saturated fatty acids||8.83 g|
Preheat the oven to 400°F. Grease four ovenproof single-portion ramekins with butter and dust with sugar.
Peel the pear and the apple, cut into quarters, remove the cores and cut both into thin slices. Mix with 2 tablespoons lemon juice and the honey and then distribute into the ramekins.
Beat the butter, sugar and the lemon zest until creamy. Separate the eggs and beat the yolks gradually into the butter. Stir sour cream into the mixture along with half of the nuts and the semolina. Beat the egg whites with 1 tablespoon lemon juice until stiff and fold into the sour cream mixture. Pour into the ramekins over the fruit and sprinkle with the remaining nuts. Bake in the oven for about 25 minutes until golden brown.
Remove from oven, let cool briefly on a wire rack. Best served warm.