Benefits of Apples and Pumpkins Just in Time for Fall Apple and Pumpkin Picking Season

The fall season brings with it brightly colored foliage, crisp fall air, and delicious fall produce perfect for fall grilling, football food, and tailgating. This season you may be getting grounded with fall foods, fall meal prep tips, and fall wellness tips, but you also may be enjoying some quintessential fall favorites – apples and pumpkins. Between apple orchards and pumpkin patches, you may find yourself with a bumper crop of fall produce. If you need more reasons to fall in love with apples and pumpkins, here are some delicious benefits to these two fall favorites.

All About Apples

#1 Apples are Easy to Enjoy

The United States Department of Agriculture (USDA) considers one small apple or half of a large apple as one serving of fruit, so if you are looking for an easy way to increase your daily servings of fruit, grab an apple. Apples are simple to grab on the go and can be conveniently packed for the day ahead without much fuss. Just wash and enjoy whole or cut into slices so you can dip them in your favorite nut or seed butter spread. Pumpkin seed butter, anyone?

#2 Apples are Extremely Versatile

Apples are incredibly versatile and can be eaten in a variety of ways. They can be eaten raw on their own, chopped up on top of a fall salad, or in a morning bowl of oatmeal. Apples can even be used in your favorite fall desserts like apple pie. A super simple way to enjoy apples is to saute them in a pan with a small spoonful of coconut oil and a dash of cinnamon. Top with crushed pecans or walnuts for an added crunch and enjoy this savory and sweet fall treat.

#3 Apples Last a Long Time

Nothing lasts forever, but apples come pretty darn close. Freshly picked apples can last roughly 2-4 weeks when stored on your kitchen counter. For best results, store them in the refrigerator crisper where they can stay fresh for up to 6-8 weeks. That is right – all of those October apples can be used to make your family’s favorite holiday dessert come the holiday season.

#4 Apples Can Be Transformed

After apple picking, you may undoubtedly discover some apples that are past their prime, but instead of tossing them in your compost pile, repurpose them instead. Make a batch of homemade apple cider, apple cider vinegar, or fresh applesauce. Upgrade any bad apples and turn them into something slightly more tasty.

Pass the Pumpkin Please

#1 Best for Baking and Cooking

 Just like fall apples, pumpkins are the perfect fall baking and cooking partner. When most people think of pumpkin, they think of pumpkin spiced lattes or pumpkin pie, both of which are tasty, but pumpkin is good for more than just coffee-flavored beverages and desserts. Think of things like savory pumpkin chili, a loaf of sweet pumpkin bread, or a stack of pumpkin pancakes. Yum!

#2 Pumpkins are Nutritious

According to the USDA, pumpkins are members of the squash family and are naturally rich in beta-carotene, which is a carotenoid and antioxidant. This natural plant compound is what gives pumpkins their beautiful bright orange hue.

“Our bodies can naturally convert beta-carotene into vitamin A, which is an essential vitamin that helps promote good eye health and vision, healthy skin, proper development, and more,” shares the USDA, so go ahead and get pumped up for pumpkins!

#3 Roasted Pumpkin Seeds

Nothing says the fall season like carving up a pumpkin and saving the pumpkin seeds for roasting. Although roasting pumpkin seeds with a small sprinkle of salt is delicious all on its own, get creative in the kitchen and try out some fun new flavor combinations like:

• Cinnamon + Sugar
• Chile Powder + Ground Cumin + Paprika
• Dill + Garlic
• Dried Oregano + Parmesan Cheese
• Honey
• Sriracha
• Turmeric + Curry
• Vinegar + Sea Salt

Enjoy roasted pumpkin seeds on their own or add them to a handcrafted trail mix for an afternoon snack or sprinkle them on top of a fall salad for an additional and delicious crunch.

#4 Pumpkin Seed Butter

Not only can you roast pumpkin seeds, but you can also use them to make your own batch of homemade pumpkin seed butter. Simply add your pumpkin seeds (raw, roasted, or sprouted) to a food processor and blend them for about five minutes or until the seeds become a smooth spread. For an added hint of flavor, add a dash of salt or cinnamon before jarring, depending if you want a savory or sweet taste. Enjoy as you would traditional nut butter spreads, which means adding a dollop to your morning oatmeal or smoothie, spreading it on toast, or slathering on slices of fall apples from the apple orchard.

Enjoy the fall season by planning a trip to the apple orchard and pumpkin patch so you can stock up on two fall favorites that are not just delicious and fun, but good for you too.

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