NDSU Extension Service - Ramsey County


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Fruits & Vegetables for Fall

Fruits and Vegetables for Fall

            Now that summer and the prime gardening and growing season for North Dakota is past, we might feel that the prime season for fruits and vegetables have also moved on.  There are still plenty of healthy options though for including fruits and vegetables in your diet year-round.

            Some of the fruits and vegetables we can find available during the fall season include:

            Apples are great in pies but also remember they are one of the original, self-packaged, easy-travel snack foods.  For extra protein pair apples with peanut butter or cheese.  Apples contain antioxidants, which may help protect against certain cancers and reduce levels of LDL or “bad” cholesterol. Apples also have vitamin C, vitamin K and fiber.

            . Sweet potatoes are loaded with beta carotene, a powerful antioxidant that is good for the eyes. Sweet potatoes also contain vitamin C, potassium, fiber, iron and vitamin B-6.  Sweet potatoes have more nutrients than regular white potatoes and can replace white potatoes in some recipes.

            Pumpkins are another great source of beta carotene.   Pumpkins also contain potassium.  While pumpkin pie may be the first food that comes to mind for many of us, pumpkin can also be used in a variety of foods from soups to baked goods.

            Broccoli can be eaten raw or cooked, hot or cold, by itself or with other foods.  Broccoli may help prevent cancer and heart disease, and boost the immune system.   Nutrients in broccoli include vitamin C, vitamin A, vitamin B-6, iron, calcium, magnesium and vitamin E.

            Avocados contain healthy monounsaturated fat.  They also contain vitamin E, fiber, potassium, folate and vitamin C.  Avocados can be used on sandwiches, salads, or made into that favorite Tex-Mex dip of guacamole.

            Spinach is packed with vitamin A, vitamin K, iron, folate, magnesium, vitamin C, calcium, potassium, fiber and vitamin E.  Frozen or fresh spinach can be added to just about any meal. Try using spinach instead of lettuce in a salad.”

            Winter squash contains fiber, potassium, iron and vitamin A.  Vitamin A helps ensure healthy skin, hair, vision and bones.  Try serving winter squash mashed, using it in breads, desserts and soups or as its classic side dish version with brown sugar.

            The following combined version of two old favorites – apple bread and banana bread – using two fruits available year-round.     

Apple Banana Cinnamon Bread

1/2 cup shortening
2 eggs
1/2 cup sugar
1/2 cup brown sugar
3 bananas, mashed
1 small apple, grated
1 pinch of salt
1/2 teaspoon baking powder
1 teaspoon baking soda
2 cups flour


 1/2 cup brown sugar
3/4 cup pecans or walnuts, chopped
1/4 cup butter or margarine
1 teaspoon cinnamon

            Blend shortening, eggs, sugars and fruit together. Mix salt, baking powder, baking soda and flour together; add to fruit mixture. Stir until just blended.  Bake for 40-45 min. in greased and floured loaf pan in 350 degree oven.  During baking time, prepare topping.

            For Topping: Combine brown sugar, nuts, butter and cinnamon together in saucepan. Cook until sugar dissolves. Spread on top of bread after first 40-45 baking time and continue to bake 10 to 15 minutes longer. Makes one loaf.


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