Cranberries are a tart and tangy fruit native to North America. They grow in freshwater bogs in the northern United States and southern Canada. These small, hard, round, red, nutrient-dense berries are bursting with health benefits. Most notably, the consumption of cranberries helps with urinary tract health and gut health. Cranberries are an acidic fruit that prevents bacterial growth, thereby lessening the risk of urinary tract infections, ulcers, and gum disease. The amount of cranberry product you would need to consume to achieve these health benefits is 10 oz of cranberry cocktail juice, 1 ½ cups of fresh or frozen cranberries, 1 oz of dried cranberries, or ½ cup of cranberry sauce daily.

Cranberries are a seasonal food that can be purchased fresh from October through December. The beautiful red color of cranberries makes them stand out on any holiday table.

Pumpkin is a low-calorie nutrient-dense fruit. Even though 80% of the U.S. pumpkin crop is harvested in the month of October, canned pumpkin puree is available year-round and offers the same nutritional benefits as a fresh pumpkin. In fact, a half cup of pumpkin puree has more potassium than half a banana, more vitamin A than half a cup of baby carrots, and more iron and magnesium than two ounces of ground beef.

Shell-free pumpkin seeds “pepitas” can be purchased at most grocery stores. Despite their small size, pumpkin seeds are packed with nutrients. Pumpkin seeds are rich in protein and healthy fat, making them a nice calorie booster to promote weight gain. Pumpkin seeds are a great source of dietary fiber, which supports good digestive health. They are also rich in vitamins and minerals providing an excellent source of magnesium, zinc, iron, manganese, copper, phosphorus, vitamin K, and potassium. This impressive nutrient profile has been shown to boost heart health, improve sleep, and reduce risk factors for chronic diseases like heart disease and certain types of cancer.

Did you ever wonder why apples float? Well, it is because they are approximately 85% water. Other fun facts about apples are that the star-shaped bottom of an apple is called its calyx and the average apple contains 5 seeds. Apple pizza is a fun recipe to go along with these fun facts. We hope you give this a try.

Whether picking your own apples or going to the market to purchase apples, there is an abundance of varieties to choose from. All apples are rich in fiber. In fact, one large apple provides approximately 20% of the recommended daily value of dietary fiber. In addition, apples are a good source of vitamin C, potassium, and antioxidants. The nutrition properties of apples combined with their crisp delicious taste, make them an excellent choice for snacking or baking.

Tree leaves changing color and apple harvest are two symbols that represent autumn. To help kick off the beginning of autumn, we included a simple recipe for homemade apple cider. We hope a warm cup of cider will help you stay warm and cozy on these cool crisp mornings and evenings.

Because squash is not sweet like traditional fruits, it should be prepared as you would other vegetables and can be grilled, roasted, sauteed, boiled, or steamed. Nutrient retention is best when the squash is steamed. One such recipe utilizing steam as the method of preparation is provided below. We hope you enjoy this light and savory squash and pasta bake.

Peaches are a naturally sweet, juicy, and delicious summertime fruit. A medium peach contains approximately 50 calories, 2 grams of fiber, and is a great source of B-complex vitamins, potassium, vitamin A, and vitamin C. Peaches can be added to smoothies, yogurt, cottage cheese, oatmeal, salads, or incorporated into a variety of recipes like the one shared here.

Peaches are a type of stone fruit. Stone fruit means that the juicy flesh surrounds the stone or pit, which houses the seed. Peaches vary in color, size, and shape. When buying fresh peaches, look for peaches that have unwrinkled skin that is a nice yellow-orange color. Use your whole hand to gently squeeze the peach to ensure it has a slight give to it rather than being firm.