Fall Fruits – Nutritious and Delicious

Enjoy Fresh Fruit

Fall has arrived but that doesn’t mean you can’t still enjoy fresh fruit. Summer berries may disappear, but there are some fabulous fruits like kiwis, pears, figs and pomegranates!


Traditionally from southeast-Asia, also called the Chinese gooseberry and yangtao. BC grown Kiwi fruit are harvested in late fall. Kiwis are an excellent source of vitamin C and fibre. They are also a source of potassium and vitamin E. Their bright green flesh and dark seeds make them a beautiful addition to any fruit salad or fruit plate.


Pears are great for heart health, supplying a high amount of cholesterol combating soluble fiber. Many local varieties are available and enjoying this fruit is easy. Besides fresh and dried, pears are delicious baked into a fruit crisp or poached in fruit juice.


Figs are a great source of nutrition! They are low in calories and high in fiber, potassium, calcium and iron. Fig advocates will tell you they are best consumed fresh but the most common form for consumption in Canada is dried. Figs make a great snack on their own or added into muffins and cereals, tossed in salads, or added to trail mix.


Pomegranates are praised for their antioxidant content. This beautiful red fruit contains the polyphenols, tannins and anthocyanins. They are considered more powerful in antioxidant content than green tea or cranberry juice. Pomegranates are also a great source of Vitamin C and iron! Try sprinkling the fleshy seeds on your salads, add them to drinks for flavour, throw them in smoothies or simply eat them on their own.