Seasonal Fall Fruit

From apples to pumpkins, whether it's the orchard or the vineyard, fall harvests some of the most delicious fruits of the year. Fall is when all the tasty variations of winter squash become available.

Below are the fruits in season during the fall, along with their health benefits and our favorite recipe for each. It's the perfect time of year to eat healthy, fresh foods. Place your mouse over each picture to get information and the recipe for each fruit.

Fall Fruit

Acorn squash is high in folate which helps reduce the risk of colon cancer, lung cancer, heart attack, and stroke. Folate is also taken by pregnant women to prevent birth defects. It is also fat-free, low in calories, and an excellent source of magnesium and thiamine.

Cran-Apple Stuffed Acorn Squash

Apples are rich in fiber, both soluble and insoluble which naturally relieve constipation and keep heart disease at bay. They contain cancer-fighting phytochemicals that also aid in preventing heart disease. In addition, they help with weight loss when added to a low-fat diet.

Maple-Cinnamon Applesauce

Butternut squash is low in fat, full of fiber, and abundant in potassium and Vitamin B6. Most importantly, its loaded with carotenoids which protect against heart disease, breast cancer, and age-related muscular degeneration.

Curried Squash and Apple Soup

Young coconut meat provides 50% of your daily value of Manganese, which is beneficial for production of blood clotting factors and connective tissues. Manganese can also positively influence fertility if you’re trying to conceive. Coconut meat also provides a good source of potassium.

Fresh Coconut Layer Cake

Cranberries contain flavonoid compounds that may be able to fight leukemia, breast, lung, colon, and other types of cancer. Phenolic compounds help reduce LDL “bad” cholesterol, and raise HDL “good” cholesterol fighting off heart disease. Cranberry juice can inhibit the bacteria associated with stomach cancer, acid reflux disease, and gastritis.

Cranberry Salsa

Grapes contain antioxidants that help significantly increase HDL “good” cholesterol and lower inflammation in people with stable coronary artery disease. They also have the ability to inhibit growth of cancer cells including breast, colon, stomach, prostate, and leukemia.

Fresh Grape Soda

Guava has been shown to reduce total cholesterol, triglycerides, and LDL “bad” cholesterol, along with improved HDL “good” cholesterol. Guava can improve blood pressure and reduce blood glucose levels in diabetics. Guava leaves have antibacterial properties that have lethal effects on salmonella and other harmful bacteria.

Guava Preserves

Huckleberries are a good source of Vitamins A, B, and C. They contain high amounts of antioxidants helping to prevent certain cancers, heart disease, diabetes, and glaucoma. High amounts of Vitamin B help to speed up metabolism, enhance cell growth, and improve the immune system.

Huckleberry Pancakes

Kumquats are packed with numerous antioxidants, protecting against cancers, diabetes, degenerative diseases, and infections. Kumquats are very rich in Vitamin C that has anti-viral and anti-cancer properties, and help prevent from neuro-degenerative diseases, arthritis, and diabetes.

Kumquats and Carrots

Pears contain dietary fiber that may reduce risks of certain types of lung disease. Pears can also aid in weight loss and lowering blood glucose and cholesterol. High levels of flavonoids, quercetin and catechins can reduce a cough with phlegm.

Pears with Herbed Ricotta and Honey

Persimmon extract has been shown to strongly inhibit the growth of leukemia cells. Persimmon-rich diets may also significantly lower total cholesterol, LDL “bad” cholesterol, triglycerides, and lipid peroxides. They are also an excellent source of vitamin A, a good source of Vitamin C, and rich in fiber.

Persimmon Rice Pudding

Pineapples are a good source of Vitamin C, Vitamin D, manganese, and copper. They also contain digestive enzymes called bromelain that are thought to interfere with growth of malignant cells and tumors, have anti-inflammatory properties, help relieve sinus symptoms, as well as many other things.

Grilled Pineapple

Pomegranates are rich in Vitamin C and many antioxidants. Pomegranate juice can help prevent the development of fatty streaks in arteries, improve heart function, improve hypertensive patients, decrease risk of stroke, and decrease systolic blood pressure. Pomegranate extract decreases bone loss and inhibits the growth of breast cancer cells.

Cucumber-Pomegranate Salad

Pumpkin is a good source of fiber, potassium, selenium, vitamin A, beta-carotene, alpha-carotene, beta-cryptoxanthin, and lutein. Pumpkin seeds are a good source of omega-3 fats and an excellent source of phytosterols, which may benefit enlarged prostate glands. Pumpkin can decrease risk of gastric, breast, lung, and colorectal cancer.

Buttermilk Pumpkin Waffles