Mitzi Dulan – America's Nutrition Expert
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5 Great Fall Foods
by Mitzi Dulan, RD, America’s Nutrition Expert®
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  1. Pumpkin: Pumpkins are a great source of fiber, potassium, vitamins, minerals and carotenoids, which help fight cancer, heart disease and eye disease.  You can buy pumpkin canned, or even better: cook fresh pumpkin yourself!  There are many simple cooking methods.  This site explains how to cook pumpkin in the oven, microwave, or stove:  Pureed pumpkin can be added to numerous foods, including oatmeal, breads, soups, ravioli, risotto and more.  Also, be sure to save the pumpkin seeds!  The seeds are another part of what makes pumpkin one of fall’s superfoods.  Pumpkin seeds are high in protein, zinc, and omega-3 fatty acids.  They also contain phytosterols, a substance that can help lower LDL cholesterol levels.  Try sprinkling with cinnamon and roasting them in the oven at 375 degrees for about 12 minutes or until golden.  Other similar fall superfoods: butternut squash and sweet potatoes.
  2. Persimmons: Persimmons are an excellent source of soluble fiber, vitamin A, vitamin C and the mineral manganese.   Persimmons are Japan’s national fruit… and Japan’s citizens have some of the longest life expectancies in the world.  Two of the major types of persimmons in the US are fuyu and hachiya.  Fuyus are squattier than hachiya persimmons and resemble a squashed tomato.  These persimmons taste great raw, and they have a sweet cinnamon flavor and a crunchy texture.  Hachiya persimmons are heart-shaped.  They taste bitter when eaten raw unless they are very, very soft.  Hachiya persimmons are best for baking.  Try adding the soft pulp to cookies, muffins or breads to replace some of the fat!
  3. Kale: Kale is an excellent source of vitamin K, vitamin A, vitamin C and sulfur-containing phytonutrients shown to help prevent cancer.  It’s dark, leafy greens are also a good source of calcium, folate, and vitamin B-6.  Find some great kale recipes at or .  Other great fall/winter greens to try: swiss chard, kohlrabi, and broccoli.
  4. 4. Pomegranates: Pomegranates are rich in antioxidants; in fact, they are estimated to have 3-7 times more antioxidant properties than green tea!  They can be stored in the refrigerator for many months, and their flavor will continue to develop over time.  If breaking into pomegranates intimidates you, check out this You Tube video on preparing pomegranates:
  5. 5. Asian pears: Asian pears are rich in fiber, vitamin C and copper.  Copper is a necessary component of superoxide dismutase (SOD), an enzyme that helps destroy cancer-causing free radicals.  In addition, Asian pears may just be a beauty-food that helps  eliminate under-eye circles.  For more, check out my intern’s article here:


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