by Linda S. Mills

Created on: September 03, 2009   Last Updated: September 21, 2009

Shorter days and cooler nights herald a change of season and delicious new ways to plan our menus. Soups, stews and casseroles make a healthy comeback and our culinary palette turns from the watercolors of summer to the deeper shades of autumn. Just take a stroll through your local market and you'll find burgundy-colored beets, juicy golden pears and a whole host of hardy, vitamin-rich produce - gifts from Mother Nature as we bid the warmer months a fond farewell.

Whether you enjoy a leisurely relationship with your stove or prefer a quick-to-the-table approach, here are some of fall's finest gems and some easy ways to incorporate them into a healthy diet.

Apples

Rich in fiber and vitamin C, apples are freshest and most plentiful from August through November. Tart and tasty Granny Smith and Rome Beauty hold their shape when cooked and are well-suited for pies and crisps. Sweeter varieties like Gala and Fuji are good to munch on or tossed as part of a nutritious salad. Jonagold and McIntosh make excellent applesauce while Gravenstein is a good choice when baking whole. For a change of pace try roasting pork chops with sliced apples, a sprinkle of cinnamon and a splash of cider, or combine chopped apple with cooked turkey, a dab of mayonnaise and slivered almonds for a delicious sandwich filling.

Cranberries

Cranberries are harvested in September-October and their peak selling season is between Halloween and Christmas, just in time for all of those delicious holiday recipes. Rich in antioxidants and natural antibacterial properties, this cousin to the blueberry joins the class of 'super foods' considered superior in nutritional benefit. Cranberries make an excellent side-kick to that Thanksgiving turkey, but they also make a fine addition to a baked apple crumble or a savory pilaf when combined with brown rice, pine nuts, orange peel and broth.

Winter Squash

Once the evenings cool down and more dishes make their way to the oven, the versatile winter squash should find a respectable place at the table. High in vitamins A, C and potassium, the most popular, butternut and acorn varieties are at their peak between early fall and winter. Loaded with natural sweetness, squash roasts beautifully with parsnips, leeks, turnips, whole garlic cloves and fresh herbs. Baked alone, squash makes a wonderful stand-in for potatoes. Simply cut in half, scoop out the seeds, drizzle with melted butter and season to taste.

Pumpkins

You know fall has arrived when those large Halloween

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