S U M M E R

R E D C U R R A N T

(Ribes rubrum)

R E D C U R RAN T S grow on shrubs and ripen inSUMMER (June-August). This easy-to-care-for plant can produce 10 lbs.of bright red, tart berries yearly!  Eatfresh or cooked, or freeze for later.

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

HA R V E S T F I RM & J U I C Y F R U I T

Harvest red currants when they arefirm and shiny. Remove individualfruits or whole stems by hand.Refrigerate unwashed ripe berriesto cook, or freeze washed berries.

AN I N F E C T I O N - F I G H T I N G F R U I T !

One cup of red currants contains77% of the daily recommend valueof vitamin C! Vitamin C helps thebody resist and fight infections. Thefruit also contains copper and iron,helpful in forming new blood cells,and vitamin K, which helpsstrengthen bones! 

M I N T - C U R RAN T DR E S S I N G & T O S S E D G R E E N S

G R E E N B EANS W I T H R E D C U R RAN T S

Cut tops off of 2-1/2 cups ofgreen beans. Cook for 3minutes in a pot of boilingsalted water. Remove and setaside. Mix together 2 TB. ofolive oil, 1 TB. red winevinegar (or other variety), 1/2 tsp. black pepper. Tossovertop green beans and add1/4 cup red currants, and 1/2cup thinly sliced red onion.   

In a blender, puree 1/2 cup redcurrants, 1/2 cup olive oil, 1/4cup red wine vinegar, 1/4 cupfresh mint, 1/2 tsp salt, 1/4 tspblack pepper, Refrigerate.Toss on mixed greens. 

F A L L / W I N T E R

A M E R I C A N

P E R S I M M O N(Diospyros virginiana)

F A L L / W I N T E R

A M E R I C A N

P E R S I M M O N

(Diospyros virginiana)

AMER I CAN P E R S IMMONSgrow on tall trees and ripen LATEFALL / WINTER (November-January). Small 2-3 inch orange fruitscan be bitter or drying when unripeand honey-sweet when ripe. 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

P I C K S O F T , F L E S H Y F R U I T American persimmons are best aftera period of frost, which helpssweeten the fruit. Fruit can beshaken down from tall branches andstored in the refrigerator or freezer. 

A G R EA T S O U R C E O F V I TAM I N C AND C O P P E R !

American persimmons are loadedwith antioxidants, vitamins C, A,minerals manganese, potassium,and copper (helpful for red bloodcell and nerve health) and anti-tumor compound, betulinic acid! The fruit can help reduceinflammation in the body!

4 - I N G R E D I E N T P E R S IMMON JAM

SP I C E D P E R S IMMON SMOO T H I E

Blend together flesh of 2persimmons, 1 cup milk (dairy ornon-dairy), 1 frozen banana, 1/4tsp. ginger and 1/4 tsp. cinnamon.Enjoy! 

Use foodmill to separate flesh of20 small-medium sized Americanpersimmons to fill 2 cups.Transfer into a medium saucepanover medium-high heat. Add 3/4cup sugar. Boil for 15 minutes. Ina separate bowl, mix 1 TB.cornstarch with 2 TB. water. Addto the puree along with juice of 1lemon. Boil 15 minutes on low-medium heat. Let cool. Store injar. Refrigerate. Eat in 7-10 days.

F A L L

P A W P A W

(Asimina triloba)

PAW PAWS grow on trees and ripen in EARLYFALL (mid-to-late September). This native fruit looks like a mangoand has a custardy texture, and atropical mango-banana-like flavor!

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

C H O O S E T E N D E R , B R U I S E D F R U I T Ripe paw paws turn yellow-brownand fall to the ground, bruise easily,and don't store well fresh. Scoopflesh from the peel, remove seeds,and freeze the pulp for later use. 

AN E X C E L L E N T S O U R C E O F V I TAM I N C

Paw paws can be eaten raw orcooked, but should be eatenmoderately because they have amild laxative effect. The fruitcontains high amounts of vitamin C(heals wounds), potassium (lowersblood pressure), iron (forms redblood cells) and other health-supporting minerals! 

S P I C E D PAW PAW SMOO T H I E

PAW PAW P U DD I N G

Pre-heat oven to 350F. Grease a 13x9x2 inch baking dish. Mixtogether 2 cups sugar, 1-1/2cups flour, 1 tsp. baking powder,1/4 tsp. salt, 1/2 tsp. cinnamon,1/4 tsp. ginger, 1/4 tsp. nutmeg.In another bowl, mix 3 largeeggs, 2 cups pawpaw pulp, 1-1/2cups whole milk, 1 tsp. vanillaand 1/2 cup melted butter. Pourinto dish. Bake 50 mins.

Scoop out flesh from 3 pawpaws, removing the seeds. Blendpaw paw fruit, 1 cup ice, 1 cupcoconut milk, 1 TB. honey, dashof cinnamon, and dash of vanillaextract until smooth. Enjoy!

S U M M E R

G O O S E B E R R Y

(Ribes uva-crispa)

G O O S E B E R R I E S grow on shrubs and ripen inSUMMER (July-August). This easy-to-care-for shrub bears large tartberries in colors that vary from greento purple. Good fresh or cooked. 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

HA R V E S T B E R R I E S WHEN F U L L Y R I P E

Harvest gooseberries when theyare fully-colored and remove easilyfrom the stem. Refrigerateunwashed berries to cook or freezewashed berries in ziplock bags. 

A V I TAM I N - C R I C H F R U I T !

The tart gooseberry is a high sourceof vitamin C -- a 3.5 ounce servinghas 26% the daily recommendedvalue, more than 20 times that oforanges! Gooseberries are said toproduce insulin, helping tostrengthen the heart, slow aging,protect the eyes, and improve skin! 

G O O S E B E R R Y PA R FA I T

G O O S E B E R R Y - C O RN S UMMER SA LAD

In a mixing bowl, combine 1 cupgooseberries sliced in half, 1peeled, chopped cucumber. In amedium-hot skillet, brown 1/2cup corn kernels (fresh orfrozen). Set aside to cool. Mix.Dress with 1/4 cup olive oil, saltto taste, 1 tsp. apple cidervinegar, 1/2 tsp. chili flakes, 1/2tsp. garlic, 1/2. tsp sesameseed, and chopped cilantro.      

Preheat oven to 350F. Sliceends off 3 cups ofgooseberries. Place on bakingsheet and sprinkle with 3 TB.sugar. Roast 20-30minutes Serve with yogurt.

S U M M E R

J U N E B E R R Y

(Amelanchier spp.)

J U N E B E R R I E S

grow on trees and ripen in June. This native fruit looks like ablueberry and taste like a mixbetween a blueberry, cherry, andalmond. Great fresh or cooked! 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

C H O O S E B L U E , P L UMP J U N E B E R R I E S Select plump juneberries that aredeep blue / purple. Red juneberriesare more tart. Hold the branchsteadily to carefully pluck the berries.Store in the refrigerator or freezer. 

AN E X C E L L E N T S O U R C E O F I R O N !

A 3/4 cup of juneberries contains23% the daily recommended valueof iron, an essential nutrient forhealthy red blood cells! Juneberriesalso contain as much potassium,magnesium, and phosphorous asblueberries! Potassium is animportant mineral for blood pressureand muscular health! 

J U N E B E R R Y L EMONAD E

BA S I C J U N E B E R R Y MU F F I N S

Pre-heat oven to 425 F. Greaseregular-sized muffin tin (makes10). Sift 2 cups flour, 1/2 tsp.salt, 1 TB. baking powder, 1/2cup sugar. In a separate bowl,mix together 1 beaten egg, 1-1/2 tsp. vanilla, 1/4 cupmelted butter, 1 cup milk. Mixwet into dry. Add 3/4 cupjuneberries. Fill tins 3/4 wayfull. Bake 15-20 min..     

Blend 2 cups of juneberries in afood processor. Strain awayseeds.  Juice 8-10 lemons to get1 cup juice. Mix in 3/4 cup sugaruntil dissolved. Add 5 cupswater to taste. Serve iced. 

F A L L

C H O K E B E R R Y

(Aronia melanocarpa)

C H OK E B E R R I E S / A R ON IA B E R R I E S

grow on shrubs and ripen LATESUMMER to FALL (August -September). This native shrub bearsberries that are dark purple-blackwhen ripe with deep red inner flesh. 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

P I C K D E E P P U R P L E - B LA C K F R U I T The berries are tart, bitter, anddrying when eaten fresh.Refrigerate unwashed ripe berriesto cook or process, or freezewashed berries in ziplock bags. 

I MMUN E - B O O S T I N G S U P E R B E R R Y !

Aronia berries contain the highestlevels of antioxidants and purple-black pigment, anthocyanins,compared to any other berry! Thesevirus-fighting compounds helpstrengthen the immune system andcardiovascular system, help reduceallergies, and protect the liver! 

A R ON IA - A P P L E SMOO T H I E

A R ON IA B E R R Y BA R B E C U E SA U C E

In a medium saucepan, combine2 cups frozen chokeberries,3/4 cup ketchup, 1/2 cup cidervinegar, 1/2 cup packed lightbrown sugar, 1 TB. molasses,  1 tsp. chili powder, 1 tsp. blackpepper, 1/2 cup water. Bringthe mixture to a boil over highheat. Reduce heat to simmeruntil sauce is thickened. Use asa marinade for tofu, or choice ofmeat. .     

In a blender, combine 1/2 cuparonia berries, 2 apples cutand cored, 1 banana peeled,1 TB. honey, 1 pinch groundcinnamon. Blend untilsmooth! Makes 2 servings.  

S U M M E R

E L D E R B E R R Y

(Sambucus canadensis)

E L D E R B E R R I E S grow on shrubs and ripen inSUMMER (July - September). Thisnative shrub bears clusters of seedy,dark purple berries with a musky,sweet flavor. Only eat COOKED fruit!

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

P I C K P L UMP , D E E P P U R P L E B E R R I E S Harvest plump berries that are fullycolored with no red remaining.Refrigerate unwashed ripe berriesto cook or process, or freezewashed berries in ziplock bags. 

I MMUN E - B O O S T I N G S U P E R F O O D !

Elderberries are a rich source ofanthocyanins, an antiviral, cold-&-flufighting purple pigment.  Elderberriesare an excellent source of fiber,improving bowel health, vitamins A,C, and iron! Cooked elderberries areoften made into syrups for boostingthe immune system! Mildlypoisonous when raw. 

EA S Y E L D E R B E R R Y S Y R U P

In a saucepan, combine 2/3cup dried elderberries (or 1-1/3 cup fresh/frozenelderberries), 3-1/2 cupswater, 2 TB. fresh ginger, 1tsp. cinnamon, & 1/2 tsp.cloves. Bring to a boil, cover andreduce to simmer for 1 houruntil liquid reduces by half.Remove from heat. Mash berries, then strain.While still warm, add 1 cupraw honey. Enjoy 1 TB. at a time Store the remaining syrup ina clear jar and refrigerate.     

Harvest ripe berries, wash, andremove all stems to prepare. 

S U M M E R / F A L L

F I G S

(Ficus carica)

F I G Sgrow on large shrubs and ripenin LATE SUMMER-FALL (August-October). Fruit is pear-shaped with ahoney-like flavor and seedy crunch.Figs can be green, purple, or brown. 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

HA R V E S T F I RM & J U I C Y F R U I TFruit is ready to harvest when itbends from its stem or 'neck,' is softto touch, and unmarked by insectholes. Store room-temperature,refrigerate, or freeze whole or sliced. 

A V E R SA T I L E , M I N E RA L - R I C H F R U I T !

Figs contain the highest mineralcontent of any fruit -- includingbone-building calcium, blood-supporting iron and copper,potassium, and magnesium! A greatsource of fiber, figs support ahealthy digestive system and helprelieve inflammation in the body! 

R OA S T E D F I G & WA L N U T PA R FA I T

S I M P L E - A S - I T - G E T S F I G T OA S T

Slice bread of choice (wholewheat, gluten free,pumpernickel, etc.) Toast inoven or in a skillet. Whenevenly toasted, brush witholive oil, top with cheese ofchoice (ricotta,parmesan, goat cheese). Addsliced figs. Dress as you like -with salt, pepper, rosemary,honey, etc!

In a 375F oven, roast 2 TB ofwalnuts per serving for 5-8minutes, and 2 halved figs perserving for 15-20 minutes. Cool.Layer between 1 cup yogurt anda drizzle of honey. 

S U M M E R

M U L B E R R Y

(Morus rubra)

MU L B E R R I E Sgrow on trees that ripenin SUMMER (June-August). Berriescan be up to an inch long and aresweet, soft, and either dark purpleor white (M. alba) when ripe. 

EA S Y WA Y S T O E N J O Y T H I S F R U I T !

P I C K S O F T , SW E E T B E R R I E SMulberries can be picked by handwhen fully ripe, or shaken from thetree and caught with a sheetbelow. Refrigerate unwashed ripeberries, or freeze washed berries. 

A G O O D S O U R C E O F I R O N , P R O T E I N , CA L C I UM !

A 1-1/2-oz serving of thissuperfood contains more vitamin Cthan oranges --190% the dailyrecommend value.  Each servingalso contains 4g  of protein and30% daily values of iron and 10%the daily value of calcium. Thisenergizing fruit supports eye andbone health! 

MU L B E R R Y - O RANG E C O O L E R

5 -M I N U T E MU L B E R R Y PANCAK E S

Warm a greased, griddle-pan overmedium-high heat. In a mixingbowl, combine 1 cup flour, 1 TB.sugar, 2 TB. baking powder, and1/8 tsp. salt. Mix well. Add 1 cupsoymilk and 2 TB. vegetable oil.Mix in 1/2 cup of mulberries.Spoon out over the greased,heated griddle pan and cookpancakes until browned on eachside. Makes 6-8 servings.  

In a blender, combine 2 cupsof ripe mulberries, 2 cups ice,1 cup cold water, and 2peeled oranges. Blend andenjoy this refreshingbeverage! Makes 4 servings. 

F A L L

A M E R I C A N

C H E S T N U T(Castanea dentata)

AMER I CAN C H E S T N U T S grow on trees. Their prickly casingsbegin to split in FALL (September- October). Chestnuts have a bread-like texture and rich flavor. Chestnutshave more carbohydrates than oil.  

EA S Y WA Y S T O E N J O Y T H I S NU T !

Q U I C K L Y C O L L E C T FA L L E N NU T S

Chestnuts should ripen on the treeand be collected after they fall,when the casings are brown andsplit. Chestnuts can be stored foryears in a paper bag, up to a weekafter roasting in the refrigerator. 

P R O T E I N AND F I B E R R I C H NU T S !

Compared to other nuts (walnuts,hazelnuts, almonds), chestnuts have a low fat content and richsupply of protein. They are also richin fiber, potassium, and brain-boosting vitamins B2 and E.Chestnuts help reduce cholesteroland stabilize blood sugar! 

P E E L I N G AND R OA S T I N G C H E SNU T S

Wearing thick gloves, removethe chestnut from its outerprickly casing. Or purchase 1lb.raw chestnuts in the shell. Pre-heat oven to 425F. Grasp chestnuts firmly betweenthumb and index finger, andslice across the chestnut'srounded top with a sharp,serrated bread knife. Place sliced chestnuts in asmall saucepan and cover withwater -- simmer, then removewith slotted spoon.  Transfer to baking sheet. Roast15 minutes until shells peelback. Place in bowl and coverwith towel. Steam for 15minutes. Peel and enjoy!