Fall for Fall Fruit

By Janis Jibrin, M.S., R.D., Nutritionist

With all the media blitz about blueberries and other berries being good for the heart, you might be wondering how your pumper’s going to survive this fall and winter, when berries are out of season. Sure you can pay through the nose and buy imported, but before you empty your wallet, consider all of the in-season fruit that you can enjoy this fall as part of a heart-healthier diet.

When you think of fruit, fall probably isn’t the first season that comes to mind, but you’d be surprised by how many flavorful choices you have: Apples, pears, citrus and grapes are all at their peak right now.

You can count on these fresh picks to deliver loads of flavor—whether you’re adding them to salads, snacking on them right out of the crisper or incorporating them into your recipes. Plus, they offer a slew of health benefits. Take a look below to see what each offers.

Apples: They’re a good source of a beneficial compound called quercetin, which may help fight both heart disease and cancer. Quercetin may have both antioxidant and anti-inflammatory properties, and may help lower blood pressure.1,2 Not to mention, apples are high in fiber. You’ll get three grams for a medium, 75-calorie apple.

Pears: Eat the skin, not only for its fiber (six grams for a medium pear), but also because USDA research shows that the different varieties of pears contain different types of antioxidants in their skins.3

Grapes: You’ve likely heard about the phytonutrients (resveratrol, in particular) in red wine. That compound, of course, comes from grapes. And it’s not just red grapes: Grapes of all colors are rich in resveratrol, an antioxidant that may help promote heart health and may also help stave off cancer. Red and black grapes get their color from anthocyanins, another beneficial antioxidant.

Oranges: For just 60 calories, an orange delivers 93 percent of the daily value (DV) of vitamin C, three grams of fiber and 10 percent of the DV for folate, a B vitamin that may help fight cancer and birth defects. Oranges also contain powerful antioxidants called citrus bioflavonoids.4

Grapefruit: Just a half of a grapefruit (40 calories) covers about half your vitamin C requirement for the day, and if you’re eating a red or pink variety, you’ll also score 30 percent of your day’s vitamin A needs. Grapefruit’s two main bioflavonoids are naringin and naringenin, antioxidants that may help prevent chronic disease. 5 (Remember, grapefruit can interfere with a variety of medications, so check with your doctor to make sure it’s OK to eat it.)

Have at least two fruit servings daily: a serving is a small-to-medium apple or pear, half a cup of grapes, an orange or half a grapefruit. You can add chopped pears and apples to your cereal bowl or slice them thin and layer on peanut butter sandwiches. Toss grapes, oranges and grapefruit right into your salads. There are so many great ways to use these fruits, like the delicious recipe below. Have a flavorful fall!



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Poached Fall Fruit: Grapes, Apples and Pears with Cinnamon, Cardamom and Anise
Makes 4 servings

Serve this for dessert either as is or with 1 tablespoon or 2 of whipped cream.

Prep time: 5 minutes
Total time: 35 minutes

INGREDIENTS
2 star anise
1 cinnamon stick
6 cardamom pods, crushed with the back of a spoon
1 apple, quartered and cored
1 pear, quartered and cored
1 cup, seedless red grapes
1/4 cup sugar

DIRECTIONS
1. Combine 3 cups water with spices in a medium pot over medium-high heat. (If star anise and cardamom are not available, you can substitute 4 cloves or a large pinch of powdered nutmeg.)

2. Bring mixture to a boil, reduce heat and simmer for 5 minutes. Add fruit and sugar, return mixture to a simmer and cook for 10 minutes (for firmer fruit, reduce to 5 minutes). The fruit should be just covered by the liquid; if necessary, add an additional 1/2 cup of water.

3. Serve hot, at room temperature or cold with about a 1/4 cup of the poaching liquid poured over each serving.

Nutritional Information
Note: Does not include nutritional information for whipped cream
1 serving
Calories: 96
Protein: 1 g
Carbohydrates: 25 g
Dietary Fiber: 3 g
Total Sugars: 20 g
Total Fat: 0 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Calcium: 14 mg
Sodium: 2 mg

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