Fall is around the corner…..the days are getting shorter, nights are getting colder………and like every season, it ushers in new trends. Very soon, leaves will begin changing color and falling to the ground as the air turns cool and crisp.

This is peak season for all sorts of wonderful, nutritious produce. Fall fruits and veggies such as the robust greens, squashes, apples, and pears tend to last longer than spring's baby greens and summer's tomatoes.

Autumn produce is packed with vitamins, fiber, flavor, plus a natural weight-loss aid. And because these foods have little or no fat and are low in calories, you can eat your fill and still shed pounds!

Fall produce is downright gorgeous, not to mention delectable and they actually can help you lose weight, as its full of fiber.

Here's our guide to the fall harvest. Find out about the vegetables and fruits that are in season now. We'll tell you what to look for at the market, how to store the vegetables at home and how to cook them. So stock up on the weekends and enjoy healthful meals all week!

Beans

Nutritional Information:
Excellent source of vitamin C. Good source of vitamin A and folate.

What to Look For:
Choose beans that have a bright color without brown or soft spots. The beans should snap easily when bent. Look for small beans, as large pods may be tough or bitter. Plump seeds should be formed but not bulging.

Easy Storage and Preparation:
If there are any strings along the pod's seams, they should be pulled off before cooking. Beans may be left whole, cut lengthwise in thin slivers or cut crosswise on the diagonal. Store in the refrigerator for no more than 5 days.

Best Uses:
Toss in skillet with butter, salt, pepper, soy sauce and herbs for a tastier treat.

Broccoli

Nutritional Information:
An excellent source of vitamin C and a good source of folate and fiber.

What To Look For:
Select firm stems with heads that are a dark green-purple color. Buds should be closed with no signs of yellow flowers.

Easy Storage and Preparation:
It will keep for three days or more if refrigerated. To use, rinse and remove the outer leaves and tough stems. Cut tender stems and florets into even-sized pieces.

Best Uses:
Use raw in salads. To cook, place in boiling salted water for 8 to 12 minutes. Lemon juice, cheese, and parsley partner well.

Cabbage

Nutritional Information:
Excellent source of vitamin C and a good source of vitamin A.

What To Look For:
Find tight, firm, heavy heads with no broken or bruised leaves.

Easy Storage and Preparation:
They'll keep up to a week or more in the refrigerator. Leave the outer leaves attached to help retain moisture during storage. Wash, quarter and core when ready to use.

Tips for Success:
Use raw in coleslaw or salads. To cook, stir fry with cumin seeds, green chilies and turmeric for a quick treat.

Pumpkin

Nutritional Information:
Excellent source of vitamin C and vitamin A , and a good source of folate.

What To Look For:
Pick ones that feel heavy for their size, with thick, hard skin and no blemishes.

Easy Storage and Preparation:
Pumpkins keep for one month in a cool, dry place or up to three months in the refrigerator.

Tips for Success:
Great in dals and curries. Roast the seeds separately and sprinkle with salt for a delicious snack.

Spinach

Nutritional Information:
Excellent source of vitamin A. Good source of vitamin C and folate.

What To Look For:
Firm, fresh, crisp deep green leaves. Should be no blemishes, insect damage, or wilting.

Easy Storage and Preparation:
Will keep for 1 or 2 days if refrigerated. Remove the central ribs if they are large and tough. Wash well in several changes of water to remove sand. Use raw or cooked.

Best Uses:
Use small raw spinach leaves in salads with mushrooms, red onion, and a sprinkle of chopped egg. Steam, using only the water that clings to the leaves after washing. Season with salt, whole garlic and nutmeg.

Sweet Potatoes

Nutritional Information:
Excellent source of vitamin A and vitamin C and a good source of vitamin B-6, fiber, copper and potassium.

What To Look For:
Find firm, medium-sized potatoes with tapered ends. Avoid ones with blemishes, sprouts, or any sign of decay.

Easy Storage and Preparation:
They will keep for several weeks when stored outside the refrigerator in a cool, dark and dry place. Scrub well before using.

Tips for Success:
Boil about 20 to 30 minutes, depending on size, drain and use it whole or mashed.

Turnips

Nutritional Information:
Excellent source of vitamin C.

What To Look For:
Choose ones with smooth white and purple skin. They should be small to medium in size, about 2 to 3 inches in diameter, and should feel heavy.

Easy Storage and Preparation:
They will keep for a week or more if refrigerated. To use, cut off the root and greens, and peel.

Tips for Success:
Complements stronger meats and is good in stews. Compliments potatoes in Nepali “Achars”.

Apples

Nutritional Information:
Excellent source of fiber and a good source of vitamin C.

What To Look For:
Pick very firm apples with no bruises or broken skin.

Easy Storage and Preparation:
Store apples at room temperature for up to a week or up to six weeks in the refrigerator. When serving apple slices, remove core and rub cut surface with lemon juice to prevent discoloration.

Best Uses:
Raw apples are wonderful sliced and added to salads. Cooked apples are homey and delicious in cakes, pies or tarts, or as part of a sauce with chicken and pork.



Oranges

Nutritional Information:
Excellent source of vitamin C and fiber and good source of folate.

What To Look For:
Look for firm, thin-skinned oranges for juicing and thick-skinned oranges for eating.

Easy Storage and Preparation:
Store at room temperature for up to one week, or even longer in the refrigerator.

Best Uses:
Raw orange slices make a wonderful addition to salads. Oranges complement the flavors of onions, olives and cucumbers.

Pears

Nutritional Information:
Good source of vitamin C and fiber.

What To Look For:
Pears should yield to very slight pressure. Color varies according to variety.

Easy Storage and Preparation:
Store at room temperature to soften slightly, then refrigerate for one to two days when ripe.

Best Uses:
When serving sliced, rub the cut surface with lemon juice to prevent discoloration. Slice raw pears into salads. Cooked pears are delicious in cakes and tarts.

Pomegranates

Nutritional Information:
Good source of vitamin C and iron.

What To Look For:
Select one that feels heavy for its size and very plump. The top should be slightly soft when pressed and the skin should shine, not appear dry and dull.

Easy Storage and Preparation:
If refrigerated, they will keep for two weeks.

Best Uses:
Use the juice to flavor drinks, dessert creams and custards. Add the seeds to green salads.

Just use your imagination! Add fruit to a green salad or bake vegetable chips to dip in tomato sauce. Keep fresh berries on hand to scoop on top of cereal or ice cream. Make a fruit smoothie by whirling fresh fruit, flavored yogurt and milk in a blender. On a pleasant evening, take dinner outdoors on the porch or pack it up and go for a picnic.

Toward the end of the summer and into the fall, vegetables and fruits are bountiful. There's no excuse for not eating plenty of the good stuff!