Move Over, Pumpkin! Top 5 Fall Fruits and Veggies (and how to eat them!)

This time of year, you don’t have to look very hard to find pumpkin e v e r y w h e r e.  And don’t get me wrong, I love pumpkin! but there are some incredibly healthy foods tat also need their moment in the spotlight. Below is my top 10 list for fall fruits and veggies.

1. Pomegranates: Pomegranates are seriously nature’s form of candy! (However, kids might be a little disappointed if this is what you give them when they say ‘Trick or Treat’…ha!) I had never eaten a pomegranate until I moved to LA about 9 years ago, and I’ve been hooked ever since. One pom provides 40% of your daily vitamin C needs, and they are extremely high in free radical-fighting antioxidants (right up there with blueberries and acai). The easiest, mess-free way to get the arils out? Cupt the fruit into 4 sections, put in a bowl of water, and use your fingers to gently roll the seeds out. Strain seeds from the water, and you are good to go! Add them to your favorite salad, your morning oatmeal, or eat them on their own for a snack.
2. Persimmons: Look for persimmons that are very ripe and slightly soft to the touch. They are subtly sweet and a great source of vitamin A. They also contain vitamin C, which means they are an all-around skin-beautifying fruit. I try to snag some dried persimmons from my local farmer’s market, because they make for a super easy midday treat. And bonus: they make a beautiful centerpiece for your table! I load them up in a glass bowl and keep them on my kitchen table for a week before eating them.
3. Pears: With a low Glycemic Index, pears make a great whole food choice for a snack that won’t cause you to crash after the 3 pm slump. Pears contain a good amount of fiber, so try not to peel the skins_ they are a major contributor to the fiber content and contain a large concentration of the fruit’s disease-fighting plant compounds, also known as phytonutrients.
4. Figs: Figs are packed with nutritions like potassium, copper, and manganese. Try them for dessert when you are craving something sweet, or as a way to cut back on fat and sugar needed in recipes. Use mashed figs as you would applesauce when ‘lightening up’ baked goods. I also love to add mashed figs to peanut butter toast to replace the jelly, it’s a perfect substitution.
5. Squash: From delicata to kabocha and acorn to butternut, winter squash varieties are endless and so versatile. Lately, I’ve been stocking up on butternut squash every week and roasting it for my son to have for breakfast, lunch, and dinner! Winter squash is higher in carbs than summer squash, but as long as your portions are in check, no need to worry. Winter squash contains beta-carotene, which acts as a powerful antioxidant in our bodies. Roasting them brings out their natural sweetness, and pureeing them into soups adds creaminess without adding a lot of fat or calories. I’m a huge fan of this Black Bean and Butternut Squash Burrito Recipe from my friend and fellow dietitian, Lindsay.

If I’ve missed your fave, let me know in the comments below, I would love to hear what else is out there!