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Family Nutrition

Four Fresh Fall Fruits

Enjoy these fabulous fresh fall fruits and continue to eat healthy as the
temperature drops.

Help your family eat healthier this fall by picking up some of the best nature has to offer. Find a local farmer’s market or look for these and other local fall fruits at your grocery store. Choose dark or intense colors whenever possible. 

Baby Kiwi
•  Now grown in many parts of the U.S.
•  Native of Russia, China, Japan, and Korea
•  Cousin to the regular sized kiwi
•  Small berries about the size of a grape
•  Whole fruit is completely edible  
•  There’s no stiff “fuzz” on the skin
•  Eat as a snack or in a fruit salad
•  High in vitamin C 

•  Grown in the U.S., Japan, China, Korea, and Israel
•  Persimmons have almost no fat (less than 1 gram) and only 70 calories per 3 oz. fruit
•  Good source of vitamin A and also contain Vitamin C, potassium, and copper
•  Fuyu persimmons are flat, and look like an orange tomato
•  Generally eaten like an apple, while it is firm and crunchy
•  Cinnamon Fuyu Persimmons appear to be speckled with cinnamon
•  Hachiya is also orange, but has a teardrop shape
•  Eaten when it is soft and juicy
•  Sharon Fruit is similar to Hachiya variety but has large inedible seeds
•  Persimmons should be purchased with no bruises and generally firm to the touch
•  Store at room temperature until ripe and refrigerate once ripened
•  Use dried, pureed into sauces for desserts, with seafood or poultry
•  Visual treat for holiday meals and decorations

Cactus Pears
•  Grown across the U.S., largely in California and Texas
•  Indigenous to Mexico and the Southwestern U.S.
•  Also called Prickly Pears, Indian Figs or Tunas
•  Low calorie and a good source of Vitamin C and magnesium
•  The egg-shaped fruit is full of thorns, which are carefully removed before
   you purchase them
•  You should still use caution when handling them
•  Delicious cut in half and the fruit scooped out
•  Vibrant red flesh is full of edible seeds
•  Can be used in jams, sauces, salads or drinks
•  Ripen fruit at room temperature and then refrigerate until ready to use
•  Best when eaten as soon as they are ripe

•  Grown in California, Arizona, and worldwide for thousands of years
•  Originally cultivated in/around Persia for fabric dye and medicinal uses
•  Low calorie: About 20 calories per ounce
•  Good source of potassium, low sodium and also a source of vitamins C and B
•  Pomegranates are generally chosen for size
•  Larger fruit is sweeter
•  Best when eaten at room temperature
•  Cut open and scoop out seeds. The skin and white pith aren’t edible
•  Refrigerate to prolong the shelf life
•  Juice and seeds can be frozen for later use
•  Seeds in the pomegranate are completely edible, although many choose
   not to eat them
•  Use pomegranate seeds in fruit salads, as a garnish on plates, in sorbets or
   desserts, or in juices

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