| Fall Fruit/ Vegetable |
Health Benefits |
How to choose? |
How to prepare? |
Serving Size |
| Avocado |
High in monounsaturated fat and oleic acid that both serve to protect your heart.
Also, source of vitamins A, C, and E; fiber; iron; and potassium |
Uniform color with no bruises.
When pressed gently, should give a little; however should not be mushy or firm. |
Cut up on sandwiches or salads.
Make guacamole dip.
Put in enchiladas. |
1/8 of medium Avocado
About 1Tablespoon |
| Brussels Sprouts |
Source of cancer-fighting phytochemicals.
Detoxifies carcinogens and promotes healthy skin and immune function.
Excellent source of vitamin K, C, folic acid. |
Firm and bright green.
No yellow or wilted leaves.
Not puffy or mushy. |
Braise with herbs and spices.
Slice and combine with salad-favorites, toss in olive oil, salt and pepper. |
½ Cup cooked
1 Cup raw |
| Broccoli |
Contains cancer-fighting agents by promoting detoxification.
Excellent source of Folate, Fiber, Vitamins A, C, K.
Lowers risk of heart disease, cataracts, builds strong bones, protects against ulcers, rheumatoid arthritis, and birth defects. |
Dark green color without any yellow.
Stems should be firm with no slimy patches
Unwilte |
Raw with dips.
Steamed with lemon juice and pepper.
Cut up fresh broccoli in soups and/or casseroles; or substitute frozen chopped broccoli |
1 Cup raw
½ Cup cooked |
| Sweet Potatoes |
Vitamin-A rich to promote eye-health
Vitamin A and C have anti-inflammatory effect to protect against heart disease and emphysema.
Shown to stabilize blood sugar levels and lower insulin-resistance with peel. |
Firm
No dark circles or cracks
No soft spots |
Boil, then mash with small amount of butter and brown sugar
Boil and mash with white potatoes with peel
Slice, spray with Pam or lightly coat w/ oil, and bake for chips |
½ Cup
Size of a computer mouse |
| Leeks |
Lower cholesterol by raising HDL, “good” cholesterol, levels.
Eating at least twice a week lowers prostate and colon cancer risk.
Combination of manganese, vitamins B6 and C, folate, and iron stabilize blood sugar and insulin resistance. |
Firm and straight
Dark green leaves and white tips
Not yellow or wilted with cracks or bruises |
Sauté with lemon juice and thyme
Add chopped in salads, sandwiches, soups, casseroles, or omelet
Add to wild rice |
1 Cup raw
½ Cup cooked |
| Grapes |
Contain flavinoids that protect against blood clots and lower “bad”-LDL cholesterol.
Protects against heart disease, lowers blood pressure
Also, seen to protect against breast and lung cancers, Alzheimer’s, and macular degeneration.
Excellent source of manganese. |
Plump with no wrinkles
No juice should be leaking and should be attached to the stem |
Slice and add to chicken or tuna salad
Snack with cheese and crackers
Add to fruit salad |
17 small grapes
~ ½ Cup |
| Kiwifruit |
Excellent source of vitamin C and fiber.
Phytonutrients protect DNA
High fiber protects heart by blood sugar control
Antioxidants neutralize cancer causing and inflammation agents in the body
Recently seen as blood thinning alternative to aspirin |
Should be squeezable when held between forefinger and thumb; should not be soft
Avoid bruised or damp spots |
Salad topper
Blend with yogurt, ice, and strawberries for smoothie |
1 small kiwi = to size of an egg |
| Pear |
Excellent source of fiber.
Promotes cardiovascular and colon health.
Protect against macular degeneration |
Want firm, but not too hard
Remember you have to allow to ripen a day or two when you purchase |
Pears with goat or bleu cheese for dessert
Chop pears on cereal
Poach in apple juice or wine |
½ of large pear
½ Cup canned pears in own fruit juice |
