Winter Fruits and Vegetables

Here's our guide to the fall harvest. Find out about the fruit that's in season now — from grapefruits to kiwi to clementines with our guide from FoodFit founder and CEO Ellen Haas' book, Great Adventures in Food. We'll tell you what to look for at the market, how to store the fruit at home, how to cook it, plus great recipes.


Fruits

Apples
Bananas
Clementines
Cranberries
Grapes

Grapefruit
Kiwi
Kumquat
Oranges
Pears

Persimmons
Pomegranates
Quinces
Satsuma Mandarin Oranges
Tangerines

see also:  Fall Vegetable Guide
Winter Vegetable Guide | Winter Fruit Guide
Spring Vegetable Guide | Spring Fruit Guide
Summer Vegetable Guide | Summer Fruit Guide


Apples

apples

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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. They also add crunch to rice and other grain dishes. Cooked apples are homey and delicious in cakes, pies or tarts, or as part of a sauce with poultry and pork.

Recipes
Sautéed Apples
Greens with Apples, Walnuts and Blue Cheese
French Toast with Apple Sizzle



Bananas

banana

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

What To Look For
Bananas are ripe when the skin is a rich yellow color with a few brown specks.

Easy Storage and Preparation
Store at room temperature so that fruit will continue to ripen for about a week. You can freeze overripe bananas for later use in breads and muffins.

Best Uses
Spritz the banana with lemon juice after slicing to prevent discoloration. Use overripe bananas in banana bread or muffins. Brush bananas with orange juice and broil for a fantastic dessert.

Recipes
Banana Fruit Smoothie
Sliced Bananas with Butterscotch Pudding
Nancy Silverton's Banana and Cocoa Cake



Clementines

clementines

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

What To Look For
Pick ones that are heavy for their size.

Easy Storage and Preparation
They will keep for up to a month in the refrigerator.

Best Uses
Excellent in green salads. They complement poultry dishes as well.

Recipes
Pan Roasted Scallops with Mandarins and Chickpeas



Cranberries

cranberries

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

What To Look For
Look for cranberries that are shiny and not shriveled. A brown or a deep red color signals freshness. A good, fresh berry should be hard and bounce if dropped on a hard surface.

Easy Storage and Preparation
They'll keep for up to 2 weeks in the refrigerator. Sort and rinse cranberries in cold water before using.

Best Uses
Cranberries are unpleasantly tart on their own, but they're excellent for flavoring a sauce, adding to stuffing or in cakes and breads.

Recipes
Wild Rice with Dried Cranberries and Walnuts
Cranberry Nut Muffins
Orange, Olive and Fennel Salad with Cranberry Vinaigrette



Grapes (Red)

red grapes

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Nutritional Information
Excellent source of vitamin C.

What To Look For
Select firm, plump grapes. Color varies according to variety.

Easy Storage and Preparation
For easy snacking, wash thoroughly and store in the refrigerator for up to a week.

Best Uses
Toss grapes into salads or serve them along with cheese and nuts.

Recipes
Muesli with Red and Green Grapes
Tomatoes with Fresh Grape Juice



Grapefruit

(white, ruby red)
grapefruit

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

What To Look For
Pick grapefruits that are heavy for their size, firm and thin-skinned. Skin color varies from yellow to ruby red.

Easy Storage and Preparation
They'll keep at room temperature for a week to 10 days or 2 to 3 weeks in the refrigerator.

Best Uses
Add raw grapefruit to green salads, or in fruit salsas. Good with fish.

Recipes
Caramelized Grapefruit
Avocado and Grapefruit Salad with Bibb Lettuce
Spinach, Grapefruit and Almond Salad



Kiwi

kiwi

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What To Look For
Excellent source of vitamin C and a good source of fiber.

What To Look For
Pick a kiwi that yields to slight pressure but doesn't have soft spots

Easy Storage and Preparation
They should be stored at room temperature for 3 to 5 days to ripen. Refrigerate ripe kiwis in a plastic bag for 2 to 3 weeks.

Best Uses
The entire fruit is edible including the skin. Like papayas, kiwis are also great meat tenderizers. Spread the green flesh over your meat before cooking to tenderize and add a tangy flavor. The same trait that softens meat also prevents gelatin from setting; so use another fruit in your Jell-O. Use raw atop a fruit tart or in fruit salads. Kiwis also make an unusual accompaniment to ham.

Recipes
Watercress and Endive with Winter Fruits
Tropical Fruit Salsa



Kumquat

kumquats

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Nutritional Information
Good source of vitamins A and C.

What To Look For
Choose thin-skinned, orange fruit about 1.5 inches long. Fruits with green leaves still attached are freshest.

Easy Storage and Preparation
Keeps at room temperature for several days.

Best Uses
Eat raw (a very refreshing treat after rich meals); or cut it in half, seed and puree, then add to a sauce for dessert or poultry.

Recipes
Avocado, Kumquat, and Grapefruit Salad with Bibb Lettuce and Wattercress



Oranges

oranges

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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
If grating the zest, avoid the white pith, which tends to be bitter. Raw orange slices make a wonderful addition to salads. Oranges complement the flavors of onions, olives and cucumbers.

Recipes
Allen Susser's Red Snapper with Orange-Mango Salsa
Chocolate Angel Cake with Oranges and Chocolate Sauce
Fennel Salad with Beets and Oranges with Balsamic Vinaigrette



Pears

(Bartlett, Bosc, D'Anjou and others)
pears

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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. Serve alongside cheese or game.

Recipes
Pears Poached in Syrup
Fall Fruit Salad
Roast Pork Loin with Peppery Pear Butter



Persimmons

persimmons

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Nutritional Information
Excellent source of vitamin C.

What To Look For
Select one with soft, deep red-orange skin, with no yellow areas. Hard persimmons are too tart to eat; try ripening in a paper bag with a banana or an apple. Pick a persimmon that is very soft if you want to eat it immediately.

Easy Storage and Preparation
Store in the refrigerator. They are best if used within two days.

Best Uses
Peel before using raw. Add sliced persimmons to fruit salads or green salads. Or, for a simple cooked side dish, cut persimmons in half, keeping the peel, and cook quickly under the broiler.

Recipes
Broiled Persimmons



Pomegranates

pomegranate

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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, fruit soups, dessert creams and custards. Add the seeds to green salads. Can also be cooked into marmalade.

Recipes
Watercress and Pomegranate Salad
Pomegranate Dressing



Quinces

rhubarb

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Nutritional Information
Excellent source of vitamin C, fiber, and riboflavin.

What To Look For
These fruits are known as golden apples, although their taste is a cross between an apple and a pear. There are two varieties; perfumed and pineapple. The perfumed quince is shaped a bit like a football while the pineapple quince is rounder and more pear-shaped. Both will turn from green to yellow when ripe.

Easy Storage and Preparation
Look for firm yellow fruit and avoid ones that are too soft or have spots of mold. Quinces bruise easily but the marks don't affect the quality or taste. Store them in a plastic bag in the refrigerator for several weeks. Peel quinces before using.

Best Uses
Quinces are best cooked — they are often used in jams — the flesh turns a beautiful purple color, becoming softer and sweeter once cooked. Quinces are a favorite for baking and preserving because of the sweet-sour flavor and high levels of pectin.



Satsuma Oranges

(Mandarin)
satsumas

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

What To Look For
Pick ones that are heavy for their size. Its nickname is "Emerald Green" because of its greenish-orange color.

Easy Storage and Preparation
They will keep at room temperature for several days and a week or more if refrigerated.

Best Uses
Loose skin allows them to be peeled easily. Sweet and seedless, they're great in fruit and green salads and good with poultry.

Recipes
Allen Susser's Orange-Mango Salsa
Pan Roasted Scallops with Mandarins and Chickpeas



Tangerine

tangerine

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

What To Look For
Select ones that are heavy for their size, free of bruises and brown spots. Color is not always an indicator, since some dark areas can be a sign of good, strong flavor.

Easy Storage and Preparation
They will keep at room temperature for several days and a week or more if refrigerated.

Best Uses
Loose skin allows tangerines to be peeled easily. Their tart flesh adds flavor to fruit or green salads but watch out for seeds. Good with poultry.

Recipes
Alice Waters' Orange Juice
Tangerine Teriyaki Tuna
Tangerine Teriyaki Tofu




NOTE:
An excellent source contains more than 20 percent of the Daily Value for that nutrient. A good source contains between 10 and 19 percent of the Daily Value.

   Source: Copyright © 2000 by Ellen Haas.
From the book "Great Adventures in Food" By Ellen Haas.
Used with permission of St. Martin's Press, LLC.

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