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Falling for Autumn Produce; Jennifer May
Topic Started: Oct 23 2004, 03:12 AM (41 Views)
ed-gracetoday
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Elder
Falling for Autumn Produce
by Jennifer May, M.S., R.D., M.S.

We often find it more difficult to eat our fruits and vegetables in the fall and winter months. The change in seasons can bring about nutritional challenges for many of us. These may be due to several factors such as

a.. change in availability

b.. increased cost

c.. personal taste preferences
It is important to remember that as the seasons change, so do our produce options. It is also a great time to try new recipes and experiment in the kitchen! Many fall recipes create wonderful aromas throughout the house! Let's take a look at the array of seasonal produce available.

Fall Fruits and Vegetables

Avocadoes
Apples
Beets
Broccoli
Brussels Sprouts
Cabbage
Carrots
Cauliflower Cranberries
Garlic
Grapefruit
Leeks
Oranges
Onions
Parsnips
Pears Persimmons
Pomegranates
Pumpkin
Spinach
Sweet Potatoes
Tangerines
Turnips
Winter squash


Let's take a closer look at a few of our options!

a.. Apples
Your mother was right-an apple a day may very well keep the doctor away. The flesh of an apple is rich in pectin, a type of fiber that helps control blood sugar, lower blood cholesterol, and reduces heart disease risk. The skin contains quercetin, an antioxidant that may provide additional protection against heart disease, cataracts and cancer.

Don't limit yourself to red delicious or Granny Smith apples; try fuji, gala, Braeburn, or honey crisp apples for extra variety and flavor. Always look for firm apples without any bumps or bruising. Wash apples thoroughly to remove pesticide residue and wax.
a.. Broccoli, Brussels Sprouts, Cauliflower, and Cabbage
These are all cruciferous vegetables, which are rich in vitamin A, vitamin C, and an antioxidant called sulforaphane that is thought to offer protection against cancer. When choosing broccoli or cauliflower, look for firm heads with tight florets. When choosing cabbage or Brussels sprouts, look for tight-fitting leaves with no yellowing or browning.


b.. Cranberries
Cranberries are an excellent source of vitamin C, and they also offer some fiber. Choose fresh or frozen cranberries if possible, as canned cranberries often have added sugar. Dried cranberries can add flavor to salads and other recipes, and also make a nice snack with a handful of nuts.


c.. Pears
Pears are a great source of fiber, and they also offer some vitamin C. The most common varieties of pears include Bartlett, D'Anjou, and Bosc. Look for firm pears that can ripen at home. Avoid pears with soft spots or uneven color. Pears are a must in any fruit compote


d.. Persimmons
Persimmons can make your mouth pucker if they're not ripe, but ripe persimmons have a sweet, creamy flavor. Choose fruit that is plump and soft but not mushy. The skin should be smooth, glossy and brightly colored. Allow persimmons to ripen at room temperature for up to one week; place an apple in the bag to speed ripening. One large persimmon has 110 calories, 6 grams of fiber, and 70% of the RDA for vitamin C.

e.. Pomegranates
Pomegranates have become a high-profile fruit over the last year; even pomegranate juice is now available. When you eat a pomegranate, you do not eat the flesh; instead, you scoop out and eat the pulp-encased seeds. Pomegranate seeds make a colorful and flavorful garnish. One pomegranate has 100 calories, 5 grams of fiber, and provides 16% of your RDA for vitamin C.

f.. Pumpkins
For most of us, pumpkins are synonymous with Halloween jack-o-lanterns and Thanksgiving pies. However, this versatile vegetable happens to be rich in vitamins A and C, and it's a good source of folate as well. Choose smaller pumpkins (sometimes called "pie pumpkins") for eating, and look for pumpkins that are free of blemishes and heavy for their size. Pumpkins can be stored at room temperature for up to one month or refrigerated for three months. Roast the seeds separately for a high-fiber snack.


g.. Sweet potatoes
If you're eating according to the glycemic index, sweet potatoes are a reason to rejoice-despite the "sweet" name, they are actually lower on the index than white potatoes (especially if you skip the marshmallow topping!). Sweet potatoes are rich in vitamins A and C and are a good source of fiber and potassium.
These items not only pack some nutritional punch but also provide a wide array of color for your table. Look for these items in your grocery store, or stop by the local farmer's market or orchard. This time of year, you may also find some other great treats-not to mention some great holiday decorations!



--------------------------------------------------------------------------------
Jennifer May, M.S., R.D., M.S. is the Manager of Nutrition Services for DietWatch.com. Jennifer has provided nutrition and fitness counseling in a variety of settings, including medical facilities, assisted living communities, health and wellness organizations, and educational institutions. She has also produced articles, newsletters, and other educational materials and has appeared on radio and television. Jennifer holds two master's degrees from Indiana University, one in nutrition science and one in exercise physiology.
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lin1235
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Hallelujah Member
Some more thoughts on this:

Sweet potatoes can be used to replace potatoes in basically all instances. In New Zealand, sweet potato fries (like french fries) are very popular. You can mash them, bake them in the oven, anything. My favourite way of eating sweet potatoes is baking them in the oven, covered in tin foil. It takes a long time (up to 90 minutes at 350 degrees, I think, depending on the size of the sweet potato) but it's really delicious. A sweet treat, and you don't need to add any sugar!

Pumpkin seeds (when roasted) are really delicious. We buy the dried seeds but they're very expensive. Roast them in a little olive oil in a pan, sprinkle with coarse salt and serve as a snack - wonderful! It's really great for the guys' prostates as well.
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ed-gracetoday
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Elder
You gave two wonderful alternatives. Dick loves both. Neither touches my lips. I am buying oranges on sale this week after reading one of the health tips. The price is delicious: Four pounds for $1.99
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