Facebook Twitter Email Print Facebook Twitter Email Series Fall Produce Guide: What’s in Season 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… 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 Crowberry Choose firm, plump, dry crowberries that are dusty blue to black in color and uniform in size. Nutrient Content Claims Low in fat, Saturated fat free, Choles… 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… Swiss Chard Select chard with fresh green leaves; avoid those that are yellow or discolored. Nutrient Content Claims Fat free, Saturated fat free, Cholesterol free, Low�… Turnip Select pearly, heavy turnips without soft spots and fresh leaves if still attached. Small to medium ones are sweetest. Nutrient Content Claims Fat free, Chol… Yam Choose yams that are firm and are without soft spots or bruises. Nutrient Content Claims Fat free, Cholesterol free, High in vitamin A, High in vitamin C,…
