Gone are the warm, muggy days of summer and most of the sweet, juicy produce of the season. Thankfully, the cool days of fall offer their own bounty of seasonal fruits and vegetables, equally as nutritious and delicious. So enjoy the last of the tomatoes, cucumbers, melons, and corn that may still be lingering at your farmer's market, while loading up your grocery bags with the following autumn flavors to ensure you give your body the vitamins, minerals, and fiber it needs to thrive:

Apples: They're satisfying, cheap, convenient, and loaded with anti-oxidants that help  fight disease.  All varieties are healthful, so eat whichever ones you prefer.  Enjoy them raw with nut butter or cottage cheese or cook them in your oatmeal with a little cinnamon for a satisfying and flavorful breakfast.  Resist peeling these treats; the skin harbors most of the nutrients. One word of caution: the Environmental Working Group finds apples to contain the most pesticide residue of all produce so consider buying organic varieties or do as I do, and wash them well before eating.

Beets, Parsnips, Turnips and/or Rutabaga: Eat them all or choose your favorites.  In my opinion, root vegetables are the best of fall and the most underappreciated veggies around.  Each one contains a slightly different nutritional profile but all are wonderful sources of magnesium, vitamin C and fiber.  These slow releasing carbohydrates will energize you throughout the day without spiking your blood sugar. (Caramelized Root Vegetable)

 Brussels Sprouts:  I featured Brussels sprouts as a food focus last year and got a lot of flak for it.  Despite the resistance, they remain on my list of must eats.  High in iron, and vitamins K, C and folate, these little cabbages are known for their cancer fighting and cholesterol lowering compounds.  To avoid the bitterness that gives these gems a bad rap, don't overcook them.  I think they're best roasted with a little olive oil, salt and pepper but many in my family prefer this recipe - shocker! (Brussels Sprouts with Bacon and Raisins)

Cabbage:  All varieties are wonderfully nutritious but if you haven't tried Napa or Chinese cabbage, you're missing out.  This particular variety is mild in flavor, easy to digest and the healthiest of the bunch.  It ranks right up there nutritionally with spinach, arugula and mustard greens.  It also is incredibly versatile. Use the large leaves as you would bread - wrap slices of turkey or chicken breasts, tomatoes, onions and hummus up in one and enjoy as a sandwich for lunch or snack.  Need a different kind of salad for dinner? Try this recipe - it will quickly become a family favorite. (Cabbage Mango slaw)

Greens:  The primary growing season for hearty greens including kale, Swiss chard, spinach, and collards is spring.  But these nutritional powerhouses like the cool weather and in many regions make a guest appearance in early to late fall.  The cooler temperatures make them sweeter than usual and unlike other cruciferous veggies they actually love the chilly nights.  They are some of the most nutrient dense foods per calorie available and unfortunately seriously missing in our diets.  Enjoy them often but at least 3-4 times a week.  Thanks to their high vitamin and mineral content, prepared properly, they can help protect us against loss of vision, type II diabetes, weight gain, cardiovascular disease, osteoporosis, arthritis, and sun damage. They also can help manage blood pressure.  Do I need to say more? If you're taking a blood thinner like warfarin (Coumadin), be sure to have your doctor monitor your blood and your medication dosage as you increase your intake of dark leafy greens.  They're rich in vitamin K, which plays a key role in blood clotting.  Throw them in soups, omelets, frittatas, stews, pasta sauces, salads, or smoothies or simply sauté them with garlic and cranberries and serve as a side dish. (Creamy Cannellini Beans and Kale Soup)

Pears:  Who doesn't love pears? These delicious treats satisfy even my daughter's sweet tooth and are the perfect compliment to yogurt, oatmeal, salads, and roasts. Despite their sugary flavor, pears are known to improve insulin resistance and help protect us against type II diabetes.  That is, if you eat the skin which contains more than half the fruit's whopping 6.6 grams of fiber. (Pear and Arugula Smoothie with Ginger and Walnuts)

Pomegranates:  Sweet and sour, the seeds of this fruit contain more antioxidants than red wine ... with fewer calories.  They're a delicious source of potassium and vitamins C, K and folate, which are vital for our immune system and cardiovascular health.  Mix the seeds in your salad, quinoa, yogurt or smoothie often but please avoid the commercial juices made from these gems, as they are low in nutrients and fiber and high in natural sugar. (Pomegranate, Pecan and Quinoa Bowl)

Pumpkin and their seeds:  They're not just for jack-o-lanterns anymore.  Pumpkins actually are a winter squash but they and their seeds warrant their own paragraph. The orange pulp is a wonderful source of fiber, potassium, and vitamins A, B, C and E all of which support our cardiovascular and immune system, lungs, eyes and skin.  The meaty flesh is sweet and can be roasted like other winter squash or even purchased in a can, unsweetened of course, and added to oatmeal, pancakes, yogurt and soups.  Don't forget the pumpkin seeds, also known as pepitas.  Rinse, dry and roast the seeds with a little olive oil and salt and throw them into your stir-fries, trail mix, salads, and omelets.  A quarter cup of this healthy fat contains almost half of our daily requirement of nature's muscle relaxer, magnesium.  Also available in stores raw or roasted. (Protein Pumpkin Pancakes)

 Sweet Potatoes:  The pulp's dark orange and yellow hues reveal this veggie's abundant source of vitamins A and C - two antioxidants that protect and support our eyes, skin and immune system.  Much less known is that the sweet potato also contains a hefty dose of B6, which is great for our cardiovascular system.  No recipe needed, simply wash the skins and place the potato on a piece of tinfoil.  With a sharp knife, pierce the top 3-4 times and bake at 400 degrees for 45-50 minutes or until soft.  Need a quick and delicious energizing snack/breakfast before spin class or a long run?  Enjoy 1/3-1/2 of a leftover potato mixed in a ˝ cup cottage cheese or packet of instant, unflavored oatmeal.  Sprinkle with cinnamon and a few toasted pumpkin seeds for a balanced meal. For those that participate in Meatless Mondays try this recipe for dinner. (Sweet Potato and Lentil Stew)

Winter Squash: Take your pick - there are several varieties to choose from this time  of year. Sweeter than summer squash and heartier too, winter squash can serve as a festive fall centerpiece for up to 2 months before being consumed.  It's also a delicious way to protect your vision.  Just one cup provides you with the recommended daily amount of vitamin A and almost a quarter of a women's daily fiber needs. (Winter squash stew with white beans and kale)