Fall, right around the corner as it is, heralds the season of delicious fruits packed with nutrients and flavor. Eating fruits, irrespective of the time of year, can improve overall health because they are rich in minerals and vitamins. The prime advantage of seasonal produce is that it is at peak freshness and available in plenty. Here are some exciting ways to get your daily fill of favorite fruits to meet your dietary requirements.
Apples: You’re bound to find these in plenty, whether it’s the local farmer’s market or your local grocery store. Each variety has unique color, flavor, and texture that keeps your taste buds tingling. Apples are rich in fiber and flavaonoids, so eating these with the skin is best. Chop an apple and top off your oatmeal with it for a healthy start to the day, or treat yourself to some apple pie for dessert. You could add them to your muffin batter or whip up some apple crumble, the equivalent of South Asian apple halwa!
Cranberries: Their eye-catching red color beckon to you from the fruit aisles. Apart from fiber and Vitamin C, these berries are rich in anthocyanins that give the fruit is vibrant color. Anthocyanins help reduce oxidative stress, believed to be one of the factors leading to diabetes, Alzheimer’s, and other diseases. Besides the popular Thanksgiving cranberry sauce, you could liven up pancakes and different dessert recipes with these. For an innovative twist, add to quinoa and brown rice dishes.
Pears: This heart-friendly fruit is also rich in Vitamin C, essential to help you maintain your immunity levels as the days get cooler. Given that the South Asian community has a 40 percent higher chance of mortality from heart disease, pears are an excellent addition to your daily diet. Sprinkle them in your salad, or add them to scones. They make a great ingredient in sparkling water refreshers and cocktails, too.
Passion fruit: These packs a healthy punch with its stores of antioxidants, and Vitamin C. These purple or yellow fruits are right for smoothies, sangria, and cocktails. For an innovative twist, bake a passion fruit pudding cake with eggs, rum, and lime zest. Other cake options include passion fruit lemon loaf and triple coconut cake with passion fruit caramel. This fruit makes for succulent cupcakes and muffins, too!
Grapes: In late summer to early fall, the vines grow heavy with juicy grapes. Make a grape parfait with some yogurt and granola for a healthy breakfast. Mix some with your chicken Waldorf salad for a filling lunch. Grape smoothies also make for a great post-workout replenishment. If it’s something savory you want, go for the Concord grape onion jam. Here, the cooked grape pulp is blended with onion, brown sugar, and balsamic vinegar to make a thick jam reminiscent of the spicy grape chutney popular in the Indian subcontinent.
Pomegranate: The first thing to come to mind when thinking of pomegranates is their delicious juice. Pomegranate seeds make a colorful and nutritional addition to any dish – from salads to pasta. Turn it into molasses for syrup topping over dips, salads, fish, and meat. Martinis, cocktails, and tarts are some other recipes that improve with pomegranate.
Trying out innovative recipes can help you get your daily dose of seasonal fruits without feeling bored. Also, when buying your fruits and produce this fall, try to go with local farmers by reducing the transport requirements for non-local products, you can not only reduce your carbon footprint but you will also encourage local enterprise.