Help your family eat healthier this fall by picking up some of the best nature has to offer. Find a local farmer’s market or check for local produce at your grocery store for these fresh fall fruits and veggies.
- Apples – Nature’s ultimate fast food! High in vitamin C and fiber, apples come in a wonderful variety of flavors, textures and sizes.
- Avocado – If apples are nature’s ultimate fast food, avocados may just be nature’s most perfect food. They are high in fiber, potassium, iron, and vitamins A, C, and E.
- Bananas – another one of nature’s perfect, portable foods, bananas are high in vitamins C and B-6, potassium and fiber.
- Beets – known for their deep color (that’s a good thing) beets are a good source of folate, vitamin C and potassium.
- Cabbage - great in soups or salads, cabbage is high in vitamins A and C.
- Cauliflower – while cauliflower doesn’t really pass the deep color test, it is still a great source of folate, fiber and vitamin C. Try it roasted or mashed for a change of pace.
- Chestnuts – while most people think of eating chestnuts roasted, chestnuts are really good raw as well. They are high in vitamin C.
- Clementines – these tiny little oranges are so much fun to eat! They are a good source of vitamin C, fiber and folate.
- Cranberries - think outside the Thanksgiving box and use cranberries in cakes, breads and muffins while boosting their vitamin C and fiber.
- Figs – Did you know that fresh figs have more fiber than any other fruit or vegetable! Pair with a strong cheese or prosciutto for a good balance.
- Grapes - the deep purple and red varieties pack the most nutrition per grape. Grapes are perfect for lunch boxes and on the go snacks. Just remember to cut them and remove seeds for little ones.
- Grapefruit – good source of vitamin C, fiber and folate. Try the Ruby Red variety for a real treat.
- Kiwi -high in vitamin , did you know that the entire kiwi is edible? Yes, even the skin.
- Parsnips – Add a few cubes of parsnips to your next batch of mashed potatoes or mash them with carrots for a pleasant change. Parsnips are high in folate and vitamin C.
- Pears – In my opinion, nothing beats a good pear! Pears are wonderful on their own but they also work very well with cheese. Pears are high in fiber and vitamin C.
- Pomegranates – the very deep red color of a pomegranate tells of its healthy goodness! Pomegranates are a great source of iron and vitamin C.
- Pumpkin – pumpkins aren’t just for decorating. Their sweet flesh makes a wonderful soup and is also good in risotto. Pumpkin is high in vitamins A and C and folate.
- Squash – Winter squashes are a nutritional jackpot! They are an excellent source of vitamin A, vitamin C, potassium and fiber, and a good source of folate and thiamin. Roast, steam, use in soups, or even grill – there are so many ways to use squash.
- Sweet Potatoes - why settle for a regular old spud when you can get even more nutrition and flavor from its cousin the sweet potato? Sweet potatoes are high in vitamins A, C and B-6, fiber, copper and potassium.
- Swiss Chard – these deep, green nutrient rich leaves are high in vitamins A and C and iron. Wilt in a pan with a bit of olive oil and salt or steam for best taste!
Go for the dark, intense colors in the fall fruits and vegetables. Your body will thank you!
More resources, cooking ideas and recipes for fall fruits and vegetables can be found at Discovery Health Guide to Fall Fruits, Discovery Health Guide to Fall Vegetables, and Kraft Foods Guide to Fall Fruits.