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5 foods to buy in September

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 From apples to zucchini, there is plenty of fresh produce at your local market this month. Here are five foods to eat in September.

1. Raspberries

These delicate and fragile berries are full of colors and flavors. For just 64 calories per cup, raspberries are not only delicious: they are also a good source of vitamin A, vitamin C and fiber. These berries come in other colors than the classic red – try them in yellow, purple or black to make it different. At home, keep them in the refrigerator or better yet eat them right away because these juicy little jewels do not last long.

2. Pears

Do you want a sweet snack? Choose a pear. In the same family as the rose, the pear not only smells good, but also has a sweet taste. This autumn fruit will satisfy your desires without making you guilty. A medium-sized pear contains about 100 calories. It also contains a lot of fiber in addition to being rich in nutrients such as vitamin C, potassium and folic acid (a vitamin B) .

There are hundreds of pear varieties, but the Bartlett is the most common. For maximum freshness, store your pears in the refrigerator and eat them the following days. Try the Fruit Pie with cinnamon and almond filling using your pears.

3. Cantaloupe

This sweet and flavored sweet melon is a low-calorie snack with the nutritional benefits of vitamin A, vitamin C, potassium and folic acid . To find it ripe, just use your nose. The melon must have a sweet and spicy fragrance. Hit the melon to hear if it’s dense. If it sounds hollow, it might not have enough moisture inside.

4. Zucchini

Did you know that a cup of cut zucchini contains only 20 calories? It also contains 2 g protein, vitamin A and vitamin C in addition to being low in fat . This vegetable is popular for its light nutty taste. It is also very versatile – you can add it to a dessert.

When choosing a zucchini, find one that is small, firm and undamaged, especially near the stem. Let the bright colors guide you to the best choice – the greenest possible will be the best. You can have your zucchini in the refrigerator for five days, but be sure to wrap them in plastic so they do not dry out.

5. Apples

September is especially associated with returning to school, often represented by images of a bright red apple. But do not just send apples to the teacher; bring one for you too. Its low fat, high fiber and vitamin C make it an ideal snack to bring . And as a bonus, a medium-sized apple is only about 95 calories .

When choosing this fruit, go for a firm apple without any mark. Apples can be refrigerated for a month. But remove the overripe apples immediately to preserve the others.

Dr. Monika Mathur

Ph.D Yale University

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