Meatless Monday: Bob Greene’s Top Produce Picks for Fall
Although it’s time to say farewell to summer’s produce—think peaches, berries, zucchini, basil, and other seasonal favorites—you won’t be left with a bare fruit bowl of empty crisper when the weather turns cool. Instead, “the fall harvest offers you the chance to add healthy new foods to your diet,” says Bob Greene, CPT, who works with Oprah Winfrey and is the author of The Best Life Diet. To bulk up on vitamins and minerals (and prep your immune system for cold season), he suggests adding the following fruits and veggies to your shopping list, whether you’re heading to the grocery store or farmers’ market.
Apples: They’re high in fiber, plus they contain quercetin, which has cancer-fighting properties.
Pears: A medium pear contains an impressive 6 g of fiber. Be sure to eat the skin; it’s high in antioxidants.
Grapes: Red and black grapes are a great pick because they contain heart-healthy anthocyanins as well as resveratrol, another phytochemical that protects the heart and helps fight cancer.
Oranges: One 60-calorie orange delivers 100 percent of your daily value (DV) of vitamin C, 3 g of fiber and 10 percent of the DV of folate, a B vitamin that helps fight cancer and birth defects. (You’ll typically find these in orange-growing states, such as Texas, Florida and California.)
Rapini (broccoli raab): This versatile veggie looks like broccoli and can be used in many different kinds of cuisine, including Italian and Chinese. It’s a great source of vitamins A and K, plus it provides cancer-fighting “phenolic compounds.”
Shelling Beans: These fully matured beans in the pod have to be shelled before eating, but they take only about 15 minutes to cook. They come in many varieties, including black-eyed peas and cranberry beans, and are a good source of protein and fiber.
Celery Root (celeriac): This knobby-looking brown vegetable that’s available from October until March contains compounds that help lower inflammation (a trigger for heart disease and other chronic conditions).
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