14 Fruits and Vegetables You Need to Eat This Fall

 

AUTUMN HARVEST: Cranberries and gourds have had a nice run, but it’s time for them to share the spotlight with some other fall fruits and veggies. You may have to look outside your local grocery store for a few of them, but they’re worth the trip off the beaten path. 

PERSIMMONS: These tree fruits came to California via China and Japan in the 19th century. Most are best eaten when they’re still crispy. But one kind called hachiya, grown mostly in Japan, is meant to be eaten only after the flesh gets soft as jelly.

FENNEL: You can use the leaves as an herb -- the aroma and taste are like licorice without the sweetness. And you can roast the roots, or “bulbs,” with other root vegetables -- turnips, carrots, rutabaga, parsnips -- for a perfect fall side dish.

ENDIVE: Though often yellow, white, or purple in color, it’s one of the great varieties of peppery salad “greens” harvested in the fall. That’s when they begin to soften and sweeten. Slightly bitter, with a refreshing crunch, one kind of endive has leaves that are perfect to use as edible serving spoons for appetizers.

HUCKLEBERRIES: They look like blueberries, but they're rarer and sweeter. The most sought-after ones grow in the moist environment of the Pacific Northwest. If you’re picking them yourself, remember they’re also a favorite of bears.

QUINCE: This fruit is often used in jellies and jams, including membrillo, a very thick jam the Spanish eat with cheese. Quinces are related to apples and pears but better able to survive extremes of temperature and drought.

BRUSSELS SPROUTS: Also known as “the vegetable you used to hate,” Brussels sprouts got a makeover when American chefs started roasting them to a delicious crisp with olive oil or pan-frying them with caramelized onions. Now they have a new taste and a new stylish image to match.

RUTABAGA: This sweet, nutty root vegetable is best harvested in the fall and is great to bake together with fennel and turnips for a delicious fall and winter side dish.

JAPANESE SWEET POTATOES: Also known as oriental potatoes, these have a yellow-white flesh and purple skin, unlike their more traditional bright-orange cousins. They’re also sweet, but they have a unique flavor and are packed with healthy vitamins and nutrients. In Japan, they’re used to make liquor as well.

JUJUBE: This unusual fruit grows on trees and may be eaten fresh, in early fall, just as it turns from green to brown. It also dries on the tree without any outside help. The result is a hardier form of the fruit that lasts much longer and has a flavor similar to dates, though not as sweet.

POMEGRANATES: The beautiful ruby red seeds of this fruit are delicious on their own, on top of a salad, or mixed with yogurt. They’re also used in Persian cooking to make sauces, syrups, and spectacular savory stews.

ASIAN PEAR: Firm and crisp like an apple, this fruit has a pleasant, sweet flavor. It’s delicious on its own or with some yogurt and is a great addition to salads as well. With careful handling, it can have a long shelf life.

GRAPES: The traditional fall harvest of grapes is cause for celebration for winemakers across the globe. But, of course, grapes are good to eat fresh as well -- on their own or added to dishes. Along with walnuts, they can liven up traditional chicken salad.

PUMPKIN: More than a Halloween decoration, this gourd can be healthy and delicious. And not just in pie, either -- it can be pureed for soup, roasted for a side dish, and even made into a milkshake.

SHALLOTS: Like leeks, onions, and garlic, shallots are praised for their mild, sweet flavor, especially when cooked. Try them in recipes in place of onions, or raw in salads and marinades.

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD, WebMD, on September 09, 2020

SOURCES: 

National Gardening Association.

Montana Fish, Wildlife, and Parks.

United States Department of Agriculture.

Royal Horticultural Society.

My Persian Kitchen.

Nutrition and You.

Epicurious.

Endive.com.

GardeningKnowHow.com.

USDA.gov.

The Chronicle Herald.

SweetPotatoes.com.

Garden.org.

MyPersianKitchen.com.

Cooking Light.

SpecialtyProduce.com.

Napa Valley Vintners.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Frighteningly Fattening Fall Foods”

 

POTPIE PERILS: When fall arrives, many of us turn to hearty foods, like creamy chicken potpie. One pie from the grocery freezer case can have more than 1,000 calories. For a fraction of the calories, try a flavorful roast chicken breast and a warm, whole-wheat roll.

GAME-DAY GRUB: Favorites like chips, nachos, pizza, wings, and ribs can spoil your diet. If you're a sports fan, you may also be glued to the couch for hours every week, so you're not burning off the extra calories.

• Serve veggies and low-fat dip as part of your spread.
• Eat from a plate instead of grazing at the buffet. This helps you keep track of how much you're eating.

OKTOBERFEST FARE: You can expect beer, potato salads, and sausages. Bratwurst, one typical sausage, has about 97 calories per ounce, most from unhealthy animal fat. Instead:

• Eat smaller portions.
• Set a drink limit for yourself, and alternate with lower-calorie, non-alcoholic drinks.
• Choose light beer over regular (110 calories vs. 150 calories in 12 ounces).

CHUBBY CHILI: You could get 500 calories in a bowl, depending on the recipe. The same goes for other meaty stews, which are often loaded with fatty beef or sausage and topped with gobs of cheese. Yet, chili and stew can be good choices when made right. Use small portions of lean meat, plenty of beans, vegetables, and spices, and just a sprinkle of low-fat cheese. In restaurants, check the calorie count before ordering.

CREAM SOUPS AND HEARTY STEWS: Warm soups and stews that are loaded with cream, cheese, or meat are also loaded with calories. If you serve them in a bread bowl or on top of rice or noodles, you add even more calories. Choose broth-based and vegetable-based soups and stews to fill you up for fewer calories.

SEASONAL BEVERAGES: Fall drinks -- hot chocolate, pumpkin-spice lattes, eggnog, apple cider, and hot toddies -- are a quick and easy way to take in lots of extra calories. An 8-ounce cup of homemade hot cocoa (without whipped cream) has 192 calories. An 8-ounce cup of eggnog packs 224 calories. Try a hot cup of green or flavored tea, rich with antioxidants and calorie-free. Or choose light beer or wine spritzers and limit yourself to one or two.

CARAMEL APPLES: An afternoon snack of apples with a thick layer of caramel and nuts can total more than 500 calories. Enjoy crisp apple slices with a small container of low-fat caramel dip for the same great taste -- with a fraction of the fat and calories.

HALLOWEEN CANDY: October brings bags of candy home to await trick-or-treaters. It's easy to get bewitched by those bite-size candies. But few of us can have just one.

• Stash sweets out of sight.
• Satisfy your midday hunger pangs with something nutritious, like fruit.
• If you crave something sweet, chew a piece of sugarless gum.

MACARONI AND CHEESE: Mac and cheese is a favorite comfort food for both kids and adults. But one cup can pack 300 to 400 calories, depending on the brand. Add sausage or ham, and it's even more fattening.

• Use low-fat cheese and milk.
• Substitute veggies for meat to get more nutrition. It'll still taste great!

MASHED POTATOES AND GRAVY: All that butter, heavy cream, and whole milk help cram about 240 calories into one cup. Ladle on 1/4 cup of fatty gravy, and you're close to 300 calories in a side dish. For fewer calories, savor 1/2 cup of mashed potatoes, without gravy. Or experiment with newer, calorie-conscious recipes for better mashed potatoes.

ROOT VEGETABLES WITH ADDED FAT: Roots like yams and sweet potatoes are super-nutritious, but you quadruple the calories when you mix them with cheese, cream, butter, canned soups, or bacon. A sweet potato casserole can easily have 500 calories per serving: 400 more than a simple roasted sweet potato. Slash the calorie count by eating root veggies oven-roasted or grilled.

STUFFING: Most stuffing contains high-fat ingredients such as sausage and butter. With gravy, stuffing is a diet nightmare.

• Make a low-fat stuffing using fruits, vegetables, and stock.
• Keep the portion small and try to resist smothering it in gravy.
• Chew slowly to enjoy each mouthful and allow your brain time to get the signal that you are full.

APPLE, PECAN, SWEET POTATO PIES: These fall favorites start with healthy ingredients such as nuts, fruits, or vegetables. But once you add buttery pie crusts, sweet fillings, and whipped cream or ice cream topping, you have decadent pies full of calories.

• Skip the crust.
• Add a little bit of light whipped topping.
• Serve yourself only a sliver to enjoy these desserts without lots of extra calories.

PUMPKIN DESSERTS: Pumpkin layer cake, cheesecake, bread pudding. There are many ways to turn vitamin A-rich pumpkin into a rich dessert. Be careful: If you add tons of cream and sugar, you negate the health benefits of pumpkin. Instead, try crustless, low-fat pumpkin custard, or low-fat pumpkin muffins.

ALL THINGS IN MODERATION: All it takes is an extra 100 calories per day to pack on 10 pounds a year. The best strategy for your health is to avoid weight creep altogether, by enjoying fall comfort foods in moderation.

• Check your portion sizes.
• Limit alcohol.
• Eat plenty of veggies prepared without added fat or sugar.
• Use low-fat cooking techniques and substitutions.
• Put candy bowls out of sight.

REVIEWED BY: Christine Mikstas, RD, LD, WebMD on February 19, 2020

REFERENCES:

Calorie Count Plus.

Calorieking.com.

Center for Science in the Public Interest.

Jayne Hurley, RD, senior nutritionist, Center for Science in the Public Interest; co-author, Restaurant Confidential, Workman Publishing, 2002.

Katherine Tallmadge, MA, RD, author, Diet Simple, Lifeline Press, 2011; past spokeswoman, Academy of Nutrition and Dietetics.

Liz Weiss, co-author, The Moms’ Guide to Meal Makeovers, Harmony, 2003.

Janice Newell Bissex, MS, RD, nutrition consultant; co-author, The Moms' Guide to Meal Makeovers.

Suzanne Farrell, MS, RD, owner, Cherry Creek Nutrition, Denver; former spokeswoman, Academy of Nutrition and Dietetics.

Yanovski, J. The New England Journal of Medicine, March 23, 2000.

USDA FoodData Central.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Common Plants and Trees That Trigger Allergies”

Birch: If it’s spring and you’re sneezing, these trees might be part of the problem. They grow throughout the continental U.S., except in the southernmost and westernmost states, and their pollen is very likely to trigger allergies. They’re often planted in yards and other landscaping because people like the way they look -- the telltale white bark makes them easy to spot.

Elm: This tree grows in all but the coldest northern parts of the continental U.S. and makes pollen in the fall. The American elm, once common in the East and Midwest, has been steadily dying out since the outbreak of Dutch elm disease in Ohio in 1930. But the sturdy Chinese elm has stepped in. It grows to 40 to 60 feet tall with a full oval crown.  

Cedar: There are about 70 different kinds of these trees and bushes, including juniper and cypress, and some of them can cause major allergy issues. Because there are so many types -- and they’re fairly common -- it can be hard to know which ones are your troublemakers. And their pollen season is long, too. It starts in January, and some of these trees and bushes can make pollen until May or June.

Oak: This tree grows all over the country and makes pollen in the spring. Many people are allergic to oak pollen, and because the trees are common in residential areas and parks, there can be a ton of it floating through the air. That can cause serious reactions in some people.

Pine: These evergreen trees found all over the U.S. make a huge amount of pollen in the spring. That thick yellow layer of powder all over your car is likely from pine trees, but it’s probably not what’s making you sneeze. The heavy waxy coating that makes it easy to see also keeps it from triggering allergies.

Poplar: These trees grow throughout the U.S. and make pollen in the spring. They’re most likely to cause allergy issues in Minnesota and areas in the Southwest, but only the “male” trees make pollen. If you’re allergic to poplar but want to plant one, ask your local nursery for the “female” version.

Walnut: These trees are common in most of the continental U.S. and flower in late spring. Their pollen can be a big trigger for allergies, but it’s heavy and usually drops to the ground before it can travel very far. It probably won’t cause any problems for you unless you live or work right near one.

Ragweed: This grows everywhere and may be the most common allergy trigger in North America. Its pollen season runs from August to November -- levels are highest around mid-September. It can be worse on hot, dry, windy days.

Bermuda Grass: The pollen from this kind of grass is a likely culprit for allergy symptoms, and there’s plenty of it around. It’s found in most of the warmer states, often planted on front lawns. It makes pollen when the blades of grass reach about a half-inch high, and it grows for most of the year.

Bluegrass: Pollen from the different types of this -- Kentucky bluegrass is a common one -- can cause serious allergies, especially in the summer months when there’s more of it. It’s found in most Northern, Western, and Southern states, but grows best in the cooler regions north of Georgia and west of Texas.

Nettle: This weed found throughout the U.S. makes pollen for most of the year, though more in late summer and fall. It has upright, woody stems that grow 2 to 7 feet tall. You also may have seen “stinging” nettles in the woods. They can stick to you and cause an allergic reaction on your skin, too.

Sagebrush: Found all over the Northern, Western, and Midwestern states, these plants make large amounts of pollen (second only to ragweed and grasses) and are very likely to cause allergy symptoms. They can have small yellow or white flowers and grow 1 to 10 feet tall, depending on the type. 

Tumbleweed: Sometimes called pigweed, this is found throughout the U.S. It’s dense with flowers and makes a lot of pollen in late summer and early fall.  If you see the flowers, it’s releasing pollen -- but that’s not the case with all plants.

Lamb's Quarters: This plant looks a lot like tumbleweed, but it doesn’t make nearly as much pollen. The two may be confused or possibly grouped together in pollen counts.

English Plantain: This weed sheds pollen from May to November, and it makes a lot of it. It’s thought to be a major cause of allergies in the Northwest, on the East Coast, and in California.

Reviewed by: Jennifer Robinson, MD on December 17, 2017

Sources:

Allergy, Asthma, & Immunology Foundation of Northern California: “Pollens and Other Allergens.”
Arbor Day Foundation: “Birch,” “Elm.”
Cornell University Climate Smart Farming: “USDA Plant Hardiness Map.”
National Institute of Environmental Health Sciences: “Pollen.”
Pollen.com: “Bermuda Grass,” “Juniper,” “Blue Grass,” “Nettle,” “Ragweed,” “Sagebrush,” “Tumbleweed,” “Lamb’s Quarters,” “Walnut,” “English Plantain,” “Pine,” “Cottonwood, Poplar.”

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.