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Easy Produce Swaps for Fall Meals

Posted on 9/11/2012 by Patricia Bannan // Filed in Community, Nutrition, Snacks // Leave a Comment


fall grapes

Whether your favorite summer produce is berries, melon or squash (I love them all!), sadly we must say goodbye until next year. Although most produce is available year-round, buying in season often leads to better quality and is usually less expensive. For those of you who have gotten into your produce grove, it may be hard to adjust. Fortunately, there are some great fall options to fill the void! Here are some quick and easy produce swaps to keep you fresh and seasonal.

Out: Berries
In: Grapes

Super portable and easy to prepare, both of these bite-sized fruits make great snacks. Give them a good rinse, and no peeling or chopping required! As the quality of berries goes down and the prices go up, grapes are a great substitute for an on-the-go snack. Whether you choose red or green, grapes are an excellent source of several different vitamins and nutrients to keep you healthy. Pack a bunch with a Mini Babybel for some added protein!

Out: Watermelon
In: Apples

Watermelon is a summer favorite, but apples are really the stars of fall. Both fruits are high in water, and apples pack even more fiber—especially if you keep the peel. One medium apple has 4 grams of fiber, compared to 1 gram of fiber in a cup of watermelon. Plus apples are high in satiety, meaning they keep you feeling fuller, longer. Try adding thin apple slices to your sandwiches for some natural sweetness and great texture.

Out: Tomatoes
In: Beets

If you think you hate beets, you might want to give them a second go. Canned beets and pickled beets might turn some people off from an early age, but freshly roasted ones are tasty even for people who aren’t veg-aholics. Beets are a highly nutritious root vegetable packed with fiber, folate, potassium and vitamin C. At farmer’s markets and certain grocery stores, you may even be able to find yellow beets.  Roast them whole, then peel and serve with a warm salad. It’s a great way to keep the beautiful colors of summer well into the fall.

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