What’s In Season In Fall?

Can you eat the skin of winter squash?

Yes, the skin of all winter squash is edible. Some varieties such as Delicata Squash, have a thinner skin with a nice snappy texture, allowing preparation of t…

Is cantaloupe a good choice in the fall?

In season May through November in the U.S., this delicious melon delivers a variety of benefits for health and happiness! Nutrition Packed A one-cup serving of…

Chunky Cinnamon Pear Applesauce

This easy, delicious and chunky Instant Pot pear applesauce is made with apples, pears, cinnamon, maple syrup and vanilla and can also be made in a crock post…

Spiced Apple Quinoa

Bring the apple orchard to your home with this warm, comforting and healthy bowl featuring fall flavors like nutmeg and cinnamon.

Grilled Fall Veggie Kabobs With Lime Cilantro Marinade

Easy Balsamic Brussels Sprouts

Acorn Squash

Select acorn squash that are dull and heavy for their size. Avoid squash with soft spots or cracks. Nutrient Content Claims  Fat free, saturated fat free, ch…

Apple

Apples are available fresh, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose firm, shiny, smooth-skinned apples with inta…

Asian Pears

Select the most fragrant and unbruised fruit with little to no brown spots. Ripe Asian pears are hard and do not soften (unlike traditional pears). They are re…

Black Salsify

The roots should be black skinned with a creamy colored interior. Select medium-sized roots that are smooth and firm. The leaves should be deeply veined and ha…

Belgian Endive

Choose Belgian endives that are covered to prevent light exposure and that have tight leaves and a crisp, solid head. Nutrient Content Claims  Fat free, chol…

Broccoli

Broccoli is available fresh or frozen for good nutrition and convenience. If selecting fresh, choose odorless broccoli heads with tight, bluish-green florets.�…

Brussels Sprouts

Brussels Sprouts are available fresh and frozen for good nutrition and convenience. If selecting fresh, choose firm, compact, bright green Brussels sprouts h…

Butter Lettuce

Avoid butter lettuce heads with wilted leaves.  Nutrient Content Claims Fat free, Cholesterol free, Sodium free, High in vitamin A, Good source of vitamin C…

Buttercup Squash

Select a squash that is firm, heavy for its size and has an even cream color. Avoid squashes that have soft spots, dull and wrinkled skin or that are extremely…

Butternut Squash

Butternut Squash is available fresh or frozen for good nutrition and convenience. If selecting fresh, choose squash that is heavy for its size.  Varieties to…

Cactus Pear

Choose pears that are firm and free from dark spots or mold. Choose fruit with a bright magenta flesh. Nutrient Content Claims  An excellent source of vitami…

Cape Gooseberry

Choose brightly colored gooseberries with dry capes and without mold or soft spots.  Nutrient Content Claims Low fat, Cholesterol free, Sodium free, High in…

Cardoon

Choose straight, rigid cardoon stalks with fresh leaves. Avoid pithy, woody or limp stalks. Should smell fresh, not musty.  Nutrient Content Claims Fat free,…

Cauliflower

Cauliflower is available fresh and frozen for good nutrition and convenience. If selecting fresh, choose cauliflower with compact, creamy white curds and bri…

Chayote Squash

Choose firm chayote with smooth, unblemished skin.   Refrigerate chayote squash in plastic bag for up to a month. Rinse before using.   Fat free, c…

Chinese Long Beans

Choose fresh, flexible beans that are bright in color and free of blemishes. Avoid beans with swollen pods. Nutrient Content Claims  Saturated fat free, chol…

Crab Apples

Choose firm, shiny, smooth-skinned apples with intact stems that are free from bruises or blemishes. Apples should smell fresh, not musty. Nutrient Content C…

Cranberries

Cranberries are available fresh, frozen, canned, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose cranberries that are fi…

Date Plum

Look for fruits yellow to orange in color without bruises, cuts, or abrasions. Nutrient Content Claims  Cholesterol free and an excellent source of fiber, vi…

Delicata Squash

Select a squash that is firm, heavy for its size and has an even cream color. A ripe delicata squash will be yellow with green striations on its rind. Unripe d…

Daikon Radish

Skin should be shiny, firm, and smooth with crisp roots. Avoid radishes with cracks and bruises. Nutrient Content Claims  Daikon radish is very low in calori…

Endive

Select endive heads that are crisp and bright green. Avoid heads with wilted or browning leaves.  Varieties to Explore Belgian Endive  Nutrient Content Clai…

Feijoa

Select fruit that is fragrant and gives slightly to gentle pressure. Be very gentle with feijoas because they bruise easily.  Nutrient Content Claims Fat…

Garlic

Choose garlic that is plump, dry and firm. Fresh garlic should be white to off-white.  Nutrient Content Claims Fat free, Saturated fat free, Cholesterol free,…

Ginger Root

Choose robust firm roots with a spicy fragrance and smooth skin. Ginger root should not be cracked or withered.  Nutrient Content Claims Low fat, Low sodium,…

Granny Smith Apple

Choose apples that are bright green in color and may have a red blush around the top. Make sure the skin is firm, smooth, blemish free and the stem is intact.…

Grapes

Grapes are available fresh, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose plump, firm grapes firmly attached to the st…

Guava

Select guavas that give to gentle pressure and are unblemished.  Varieties to Explore  Strawberry Guava   Nutrient Content Claims Low in fat, Saturated fat…

Hearts of Palm

Hearts of Palm are available fresh or canned for good nutrition and convenience. If selecting fresh, choose moist, intact hearts of palm that are unblemished.…

Honeycrisp Apples

Look for firm apples with no cuts or bruises. Nutrient Content Claims  Fat free, cholesterol free and an excellent source of fiber  Refrigerate apples in a…

Huckleberry

Choose smooth huckleberries without mold. If picking your own huckleberries, make sure you are not picking poisonous berries.   After washing and drying…

Jalapeno Peppers

Choose firm, smooth chilies. “Stretch marks” often indicate hotter peppers.  Varieties to Explore Anaheim Chile  Hungarian Wax Pepper  Serrano Chili Pep…

Jerusalem Artichokes

Select firm artichokes that are free from mold, bumps, blemishes, soft spots, cuts and wrinkles. Nutrient Content Claims  Fat free, saturated fat free, chole…

Jujube

The fruit varies from round to elongated and from cherry-size to plum-size depending on the cultivar. The immature fruit is green in color, and the fully matur…

Key Limes

Choose key limes with smooth, yellowish-greenish, shiny skin that are heavy for their size. Nutrient Content Claims  Fat free, saturated fat free, cholestero…

Kohlrabi

Choose firm kolhrabi globes that are heavy for their size and firm, without bruises or cracks.  Nutrient Content Claims Fat free, Cholesterol free, Very low…

Kumquat

Choose kumquats that are firm, not soft. Nutrient Content Claims  Low fat, saturated fat free, cholesterol free, very low sodium, excellent source of vitamin…

Muscadine Grapes

Choose grapes that are uniform in shape and color that are free of soft spots or other blemishes. Nutrient Content Claims  Fat free, saturated fat free, chol…

Mushrooms

Mushrooms are available fresh, frozen, canned and dried for good nutrition and convenience. If selecting fresh, choose well shaped mushrooms with firm texture.…

Ong Choy Spinach

Look for moist green leaves. Avoid dark, dry, or bruised leaves. The stems should be green and crisp. Nutrient Content Claims  Fat free and cholesterol free,…

Passion Fruit

Ripe passion fruit has wrinkled skin; purple passion fruit may have brown areas.  Nutrient Content Claims Fat free, Cholesterol free, Very low sodium, Low in…

Pear

Pears are available fresh and canned for good nutrition and convenience.   If selecting fresh, the best way to judge ripeness for non-Bartlett varieties is…

Persimmon

Choose persimmons that are smooth, brightly colored, plump, glossy, and well-rounded and with their leaf still attached. Avoid cracks and bruises. Yellow patch…

Pineapple

Pineapples are available fresh, frozen, canned, dried and as 100% juice for good nutrition and convenience. If selecting fresh, choose pineapples with dark gre…

Pomegranate

Pomegranates are available fresh and as 100% juice for good nutrition and convenience. If selecting fresh, choose pomegranates that are plump, round and heavy…

Pumpkin

Pumpkins are available fresh and canned for good nutrition and convenience. If selecting fresh, choose pumpkins that are firm and heavy for their size.  Nutri…

Quince

Choose firm quinces without spots. Fuzz falls away as the fruit ripens.  Nutrient Content Claims Fat free, Cholesterol free, Sodium free, High in vitamin C�…

Radicchio

Look for bright maroon/red/purple leaves that are fresh, young, moist, and tender. Leaves that are injured, torn, dried, limp, or yellowed indicate poor qual…

Sapote

Select hard fruits free of blemishes or bruises.  Nutrient Content Claims Low in fat, Low in sodium, Low in saturated fat, Cholesterol free, High in fiber, Hi…

Sharon Fruit

Choose smooth, brightly-colored fruit that is plump and free from blemishes and bruises or any signs of spoilage.  Nutrient Content Claims Fat free, Saturated…

Sugar Apple

Choose green sugar apples with a yellowish color between the knobs on the surface. Red sugar apples should be picked when the color between knobs on the surfac…

Sunflower Kernels

Look for kernels green to grey in color. They should have a firm texture. Avoid discolored, excessively dry, or crushed kernels.  Nutrient Content Claims High…

Sweet Dumpling Squash

Choose squash with a smooth, dry, dull rind that’s free of cracks or soft spots. Choose squash that has a deep color and is heavy for its size. Nutrient Cont…

Sweet Potato

Sweet potatoes are available fresh, frozen and canned for good nutrition and convenience. If selecting fresh, choose firm potatoes with smooth skin. Avoid crac…