Available October through February, fall and winter are the peak season for persimmons.
The two most common varieties available in the United States are Hachiya and Fuyu. The key difference between the two is their level of astringency that gives a bitter taste.  Hachiya persimmons with a pointed bottom contain very high levels of tannins and are unsavory if eaten before they are ripe and soft.
Fuyus, on the other hand, look like golden orange tomatoes and are far less astringent before ripening.  They are eaten when firm and crisp.  The skin …

Thanksgiving dinner will not be complete without the beloved cranberry sauce.

The peak season for cranberries is in the fall when the fruit takes on its distinctive deep red color.  They are cultivated mainly in Maine, Massachusetts, Michigan, Minnesota, New Jersey, Wisconsin, Washington, and Oregon.
Most cranberries are processed into products such as juice, sauce, and sweetened dried cranberries.  The berry is also used in baking muffins and scones but, unlike many other berries, is normally considered too tart to be eaten by itself.
Cranberries are a good source of vitamins A and …

Who would’ve thought those Thanksgiving sweet potatoes can help you stay fit and healthy?

Sweet potatoes are packed with essential vitamins and minerals.  It is an excellent source of vitamin A in the form of beta-carotene, a very good source of vitamin C and manganese and a good source of vitamin B6, copper, potassium and iron.
Sweet potatoes have antioxidant properties that may prevent conditions such as atherosclerosis, diabetic heart disease, and colon cancer.   They contain anti-inflammatory properties that have been shown to reduce the severity of conditions such as asthma, osteoarthritis …

Since satsumas are in season, add some orange slices to your favorite fat-free or low-fat cottage cheese for a healthy snack rich in calcium, vitamin C and fiber.
Note that a serving of fat-free or low-fat cottage cheese is 1/4 cup, which is equivalent to one very lean meat allowance.   A 4-oz satsuma is equivalent to one fruit allowance, which contains 60 calories.

One of the sweetest citrus varieties, satsumas are best from October to December.

Satsumas belong to the mandarin orange family, which also includes tangerines and clementines.  They are a Japanese variety that were first introduced to the United States in Florida.  Today most American satsumas are grown in California and some in coastal Louisiana and Alabama.
Fresh satsumas are those with firm and tight peels, with no dented spots, and with bright green twigs and leaves still attached.   They will keep at room temperature for several days and a week or more …

Butternut squash is in season!

Being low in fat and high in fiber makes butternut squash exceptionally heart-healthy. It is an excellent source of dietary fiber, vitamin A and vitamin B6 and a very good source of potassium, manganese as well as vitamin C.
Its deep orange color indicates that it is rich in nutrients known as carotenoids, shown to reduce the risk of heart disease.  It is particularly rich in beta-carotene, which the body quickly converts to vitamin A.  Because of its high antioxidant content, butternut squash has anti-inflammatory properties that …

Many Americans think bananas are fattening because they are high in calories and more dense in carbohydrates compared to other fruits.  This is not true.  Bananas, like any other fruit, are fattening when consumed in excess, which underscores the importance of understanding serving sizes.  A serving of bananas is 4 oz in weight, which is equivalent to ½ a large banana.  And so consuming a whole large banana is equivalent to having two servings of fruit.  Having a banana most days of the week, therefore, can be part of a …