The fall grocery store finds you’ve never heard of that boost heart health, ease digestion and ward off sickness… and exactly how to use them
When the leaves and the temperatures start to fall, our recipes tend to become apple- and squash-centric.
Not to slight the perennial favorites, but there’s plenty of other produce that’s also in season in the fall but doesn’t get the same attention as the old standbys.
In fact, you’ve likely seen some of these in your local market already but maybe didn’t know what they were or what to do with them.
‘Fall is a great time to try some new produce beyond the typical apples, pumpkins and sweet potatoes,’ Amy Davis, a registered dietitian nutritionist and nutrition consultant for Live Conscious, told the Daily Mail.
From mildly sweet and honeyed persimmons to peppery turnips, Davis notes these more unusual picks are rich in fiber, antioxidants and other vital minerals that could ease digestion, banish winter illnesses and improve heart health.
‘Plus, many of these foods can easily be swapped into familiar recipes, making them less intimidating to try,’ she says.
The Daily Mail asked Davis and other top dietitians which long-ignored fall produce they choose to liven up their autumn meals.
Here’s what you should look for on your next supermarket shopping trip.
While apples and squash tend to hog the spotlight during the fall, there are many more unusual varieties that pack a health punch
Kumquats
These tiny round fruits resemble miniature grape-shaped oranges.
You can peel them and remove the seeds if you want, but you can also pop them into your mouth whole. In fact, the skin is often the sweetest part.
‘They’re similar to oranges and mandarins but have a more intense, tangy flavor, making them a great addition to salads or a substitute for other citrus fruits in recipes,’ Davis said.
Kumquats are citrus fruits, so they’re good sources of vitamin C, a key nutrient that supports infection-fighting cells and protects them from oxidative stress.
Their peels provide fiber, which adds bulk to stool and promotes healthy bowel movements. Use them in place of oranges in salsas, salads or in sauces to top poultry or pork, Theresa Link, a registered dietitian at Virta Health, recommended.
Guava
Guava grows in tropical and subtropical regions, so you probably won’t be picking them at a local orchard, but they’re widely available in most grocery stores.
With their yellow to green skin, they can look similar to pears, limes or lemons, depending on their variety and ripeness.
Similar to kumquats, they’re high in fiber and vitamin C, as well as the antioxidant lycopene, which has been linked to immune health and lower cholesterol.
Guavas are sweet and can be used in place of mangoes, strawberries, or pears, Link notes.
‘Slice them into salads, serve with cheese or blend with plain Greek yogurt for a smoothie,’ she told the Daily Mail.
Persimmons
Persimmons have nutrients that support eye health and immune function
Persimmons resemble orange tomatoes or peppers, but they’re sweet, with hints of honey and apricot.
They’re rich in fiber and are a good source of beta-carotene, which converts to vitamin A to support eye health and immune function, Jennifer Scherer, a registered dietitian and owner of Fredericksburg Fitness, told the Daily Mail.
Different varieties can be used in different ways, so not all persimmons are created equal.
Round Fuyu persimmons are firm and can be eaten raw and sliced like an apple. Acorn-shaped Hachiya persimmons, on the other hand, need to ripen at room temperature until their interiors get soft and jelly-like or they’ll taste a little sour, the experts said.
Try scooping out the pulp and adding it to Greek yogurt or oatmeal.
Quince
Quince can be swapped in for apples or pears, but be prepared to cook it for longer to get a more pleasant flavor
A cousin to apples and pears, quince usually isn’t the best eaten raw.
‘Its raw flesh is typically very hard, tart and astringent,’ Scherer said. ‘Cooking softens it and brings out a fragrant apple-and-pear-like flavor.’
Like pears and apples, quince is a great source of the soluble fiber pectin, naturally found in its cell walls. This form of fiber has been shown to improve blood sugar and promote fullness, lowering the risk of overeating.
Experts told the Daily Mail quince are great for homemade jams, jellies or fruit pastes. You can also try them simmered with apples, water and cinnamon until soft, then spooned over yogurt or oatmeal.
Quince can be swapped in for apples or pears, but it usually requires a longer cooking time. If you’re new to quince, Scherer recommended combining it with a familiar fruit first before trying a complete substitution.
Turnips
‘Turnips have a mildly peppery, earthy, sometimes bitter flavor when raw that becomes sweeter and more mellow when cooked,’ Davis said.
‘Their texture is crisp when raw and tender when roasted or boiled, making them a versatile substitute for potatoes, radishes or rutabagas.’
Turnips are a low-calorie, non-starchy vegetable that provides fiber and potassium, the latter of which helps regulate blood pressure and the heart’s electrical signals, keeping your heartbeat steady and putting less strain on the organ.
And don’t toss their greens when you’re prepping them. They’re full of vitamins A, C and K and can be substituted for other leafy greens, like Swiss chard, collards or mustard greens.
Romanesco
Romanesco is rich in folate, vitamin C, fiber and phytochemicals called glucosinolates
Arguably one of the most visually pleasing vegetables, neon-green Romanesco is famous for its spiky fractal cone shapes.
‘Its florets are firm and crunchy when raw and become tender when cooked, making it an easy substitute for either vegetable in most recipes,’ Davis said.
‘Like other cruciferous vegetables, Romanesco provides vitamin C, fiber, folate and glucosinolates.’
Folate, also known as vitamin B9, is crucial for helping the body produce and repair DNA, as well as form red blood cells that carry oxygen to major organs.
Additionally, folate and its synthetic form, folic acid, are especially crucial for pregnant women, as the nutrient builds the baby’s neural tube that eventually grows into the brain and spinal cord.
And research suggests glucosinolates may be able to block tumor growth and kill off some cancer cells.
Romanesco might look too beautiful to eat, but you definitely should. It’s the perfect substitute for broccoli or cauliflower, Link said, and can be eaten steamed, roasted, sautéed, mashed or raw. Both the florets and the stems are edible.
Celeriac
Also known as celery root, celeriac tastes like celery with some earthy, nutty notes, but it certainly doesn’t look like it.
It has a knobby white skin and firm white flesh. It can be peeled and then shredded raw into slaw, roasted, added to soups or mashed, like potatoes or cauliflower.
‘Expect a lighter texture and more noticeable celery flavor than you’d get from potatoes alone,’ Scherer said.
Celeriac is a good source of potassium, which supports muscle and nerve function, and vitamin K, which is important for blood clotting and bone health, Scherer added.
Kohlrabi
Kohlrabi has edible leaves that can be sautéed like other cooked greens, experts told the Daily Mail
Kohlrabi tastes a bit like broccoli stems, with the crunch of cabbage or radishes.
Use it in salads or in stir-frys, Scherer recommended.
You can also cut it into sticks and serve it with hummus or another dip as a new addition to a crudité plate. Like the other veggies in this group, kohlrabi makes a good source of fiber and vitamin C.
It’s also low in calories, with about 36 calories in a cup.
‘Don’t let its unusual appearance intimidate you,’ Scherer said.
‘Remove the tough outer layer to reach the tender interior. The leaves are edible, too, and can be sautéed much like other cooking greens.’
