It is hard to believe that summer is coming to an end. Soon, the air will be cooler, the leaves will be changing color, and fall will be upon us. With the season comes an amazing variety of foods that signify autumn. These foods are not only delicious, but also provide important health benefits.

Apples contain phytonutrients that help regulate blood sugar and are high in soluble fiber, which helps to lower cholesterol. Research suggests that cranberries contain significant amounts of antioxidants, and other phytonutrients that may help protect against heart disease, cancer, and other diseases. Pumpkin, sweet potatoes, and winter squash are good sources of vitamin A, vitamin C, and fiber. Kale is rich in numerous health-promoting vitamins and minerals, and is arguably one of the most nutritious vegetables to include in your diet. Figs contain high levels of potassium, calcium, magnesium, iron, copper, and manganese.

The following recipes are a tasty way to enjoy the flavors of the season:

Wild Rice with Apples
Ingredients:
2 tablespoons butter, divided
2 cups chopped Pink Lady apples
1 cup chopped leek
2 garlic cloves, minced
3 cups fat-free, less-sodium chicken broth
2 cups water
1 cup apple cider
1 teaspoon chopped fresh thyme
2 cups uncooked wild rice
1/3 cup chopped pecans, toasted
3/4 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Preparation:
1. Melt 1 tablespoon butter in a large saucepan over medium-high heat. Add apple; sauté 7 minutes or until tender and lightly browned. Remove from pan.
2. Reduce heat to medium. Melt remaining 1 tablespoon butter in pan. Add leek; cook 5 minutes or until tender, stirring occasionally. Add garlic; cook 30 seconds, stirring occasionally. Stir in broth, 2 cups water, cider, and thyme; bring to a boil. Stir in rice; reduce heat, and simmer 55 minutes or until liquid is absorbed. Drain and discard excess liquid. Return rice mixture to pan over medium heat. Stir in apple, pecans, salt, and pepper; cook 2 minutes or until thoroughly heated.

Source: Cooking Light

Whole Wheat Pumpkin Muffins
Ingredients:
1 cup all-purpose flour
3/4 cup whole-wheat flour
3 tablespoons sugar (or Splenda)
2 teaspoons baking powder
1 teaspoon pumpkin pie spice
1/4 teaspoon baking soda
1/8 teaspoon salt
1 beaten egg (or egg substitute)
3/4 cup skim milk
2 tablespoons butter, melted (or applesauce)
1/2 cup canned pumpkin
Cooking spray

Directions:
1. Preheat oven to 375 degrees.
2. Spray 12 2-1/2 inch muffin cups with nonstick cooking spray. Dust with flour and set aside.
3. In a large bowl, stir together dry ingredients and make a well in center of flour mixture.
4. In a small bowl, combine egg, milk and butter and then stir in pumpkin.
5. Add pumpkin mixture all at once to flour mixture and stir until just moistened (batter should be lumpy).
6. Spoon batter into prepared muffin cups, filling about 2/3 full.
7. Bake for 15 to 18 minutes or until a wooden toothpick inserted in centers comes out clean.
8. Cool in pan on a wire rack for 5 minutes. Remove from muffin cups. Serve warm.

Source: Whole Foods Market

Garlic Roasted Kale
Ingredients:
3 1/2 teaspoons extra-virgin olive oil
1/4 teaspoon kosher salt
1 garlic clove, thinly sliced
10 ounces kale, stems removed and chopped
1 teaspoon sherry vinegar

Preparation:
1. Arrange oven racks in center and lower third of oven. Preheat oven to 425°. Place a large jelly-roll pan in oven for 5 minutes.
2. Combine first 4 ingredients in a large bowl; toss to coat. Place kale mixture on hot pan, spreading with a silicone spatula to separate leaves. Bake at 425° for 7 minutes. Stir kale. Bake an additional 5 minutes or until edges of leaves are crisp and kale is tender.
3. Place kale in a large bowl. Drizzle with vinegar; toss to combine. Serve immediately.

Source: Cooking Light

Cranberry-Fig Relish
Ingredients:
1 cup fresh orange juice (about 4 oranges)
3/4 cup chopped dried figs
1/2 cup dry red wine
1/2 cup granulated sugar
1/4 cup packed brown sugar
1 (12-ounce) package fresh cranberries
1/3 cup chopped pecans, toasted

Preparation:
1. Combine the first 3 ingredients in a medium saucepan; bring to a boil.
2. Cover, reduce heat, and simmer 10 minutes.
3. Add sugars and cranberries.
4. Cook over medium heat for 10 minutes or until mixture is slightly thick and berries pop, stirring occasionally. Cool slightly. Stir in pecans. Cover and chill.

Sweet Potato and Butternut Squash Mashers
Ingredients:
3 sweet potatoes, peeled and cubed
1 butternut squash, peeled, seeded and cubed
1/2 teaspoon ground cinnamon
1/2 teaspoon nutmeg
1/4 cup sugar-free maple-flavored syrup

Directions:
1. Place the sweet potatoes and butternut squash into a large pot and cover with water. Bring to a boil over high heat, then reduce heat to medium-low, cover, and simmer until tender, about 20 minutes. Drain and allow to steam-dry for a minute or two.
2. Mash the sweet potatoes and butternut squash, then add cinnamon, nutmeg, and syrup. Mix until smooth.

Source: http://www.www.allrecipes.com