Fruits and vegetables are most flavorful, nutritious, and fresh when they are eaten in season. Check out the list below for some of the best vegetables and fruits to eat while the leaves are changing outside.

1. Cabbage

Cabbage is an especially great vegetable to incorporate into your recipes as the seasons start to change. Why? Harvesting cabbage when the weather is cooler actually makes it taste slightly sweeter. This is an effect that's referred to as 'frost kissed'.

Top cabbage ideas:

• Use as a wrapper for enchiladas instead of tortilla shells. Try this recipe!
• Make your own homemade sauerkraut.

2. Carrots

While carrots are vegetables that can be harvested year-round, their natural season is late summer into the fall. Most of us have heard that carrots are good for your eyesight, but they also contain a number of vitamins that are beneficial to your everyday health. Plus, the antioxidants contained in carrots are great for your heart, too!

Top carrot ideas:

• Create spirals or strips out of your carrots and use them with noodles in your favorite pasta dish to add crunch and cut carbs.
• Roasted carrot soup is a great way to warm you up when the weather is cold. Try this recipe!

3. Pomegranates

Weather you buy them whole and harvest the seeds or drink the juice for breakfast, pomegranates are the perfect flavor for fall. With their anti-inflammatory properties, they can also help to protect their consumer against certain common diseases like type 2 diabetes and certain types of cancers.

Top pomegranate ideas:

• Swap out the standard cranberry juice for a nice pomegranate alternative in this cosmopolitan recipe.
• Add a sprinkle of the seeds to the top of your yogurt or salad.

4. Sweet Potatoes

Often sold as 'yams', sweet potatoes are at their best between late summer and early winter. In contrast to the standard white potatoes, sweet potatoes are extremely high in Vitamin A. They are often incorporated into meal plans for a variety of diets due to their high water content and being rich in fiber and potassium.

Top sweet potato ideas:

• Wherever you use white potatoes (french fries mashed potatoes, etc.), try using sweet ones instead!
• While it's not the healthiest option, this candied sweet potato recipe is the perfect Thanksgiving treat.

5. Grapes

Grapes are another fruit that tends to be the most ripe towards the end of summer and into the fall. This tiny fruit packs a might healthy punch by encompassing several of the things mentioned previously in this article: high water content, anti-inflammatory, packed with vitamins, and can even help manage weight loss! Grapes make the perfect low-calorie snack, especially during these fall months.

Top grape ideas:

• Freeze your grapes and toss them into a number of the beverages you're already drinking for a cool treat, from water to sangria.
• Try making your own grape jam with this easy recipe.

HEALTH BENEFITS OF FRUITS AND VEGETABLES

The nutrients in fruits and vegetables are vital for the health and maintenance of your body. A steady diet rich in fruits and vegetables can help reduce the risk of heart disease, lower blood pressure, prevent certain cancers, and diminish risks of digestive and eye problems. Both of these food groups are also low in calories, which makes them a great choice for your waistline.

According to the USDA’S Dietary Guidelines, adults should eat 5 to 13 servings of fruits and vegetables per day depending on their overall health, age, gender, and physical activity. It may sound like a daunting task to add fruits and vegetables to your everyday routine, but it’s easy! A few simple steps to incorporate these food groups into your diet are to:

• Keep your freezer stocked with fruits and vegetables. This is a simple way to meal prep and cut down time spent cooking. 
• Always keep fruits and vegetables in easy to reach areas, such as, a fruit bowl or pre-cut in the refrigerator.
• Keep your meals balanced by filling half of your plate with fruits or vegetables.

KEEP YOUR FRUITS AND VEGETABLES FRESHER LONGER

Are you wasting food because it ripens, then rots, faster than you can eat it? Storing your fruits and vegetables the correct way can make all the difference. To keep produce fresher for longer, fully dry previously washed food items, use breathable produce bags to absorb air and moisture, and leave some produce out of the fridge. To learn a few more important tips, click here.

At Forklift & Palate, you can find a wide range of delicious and health-boosting meals. Stop by and explore some of our fresh fall menu items!