Pumpkins, butternut squash, apples, and pomegranates tend to steal the spotlight when fall produce items hit supermarket shelves. Those produce items deserve love and high praise, but there are many autumnal fruits and vegetables that people neglect. Some people want to try them, but they are different and require new recipes. Experimentation is a beautiful thing, especially when it comes to seasonal produce!

How can you know what produce items are in season? The best seasonal produce items will be available at a local farmer’s market, where you can discuss how to eat, use, or cook with new produce items. You can also find seasonal produce at many local grocery stores. Seasonal produce always tastes better because it’s fresher and gets to ripen longer before picking. 

There’s no shame in buying fall favorites, but it’s beneficial to step outside your comfort zone and try other seasonal produce items. You may be familiar with how the following fall produce items look, but you may not know what they are or how to use them. Seize the opportunity to eat them before they are out of season. Comment below if you have any questions about these fruits and vegetables. 

Celeriac

This may not be the most attractive vegetable, but it is extremely versatile and contains beneficial antioxidants, minerals, and fiber. Celeriac, or celery root, is a perfect potato substitute. You can boil it and mash it, or cube, season, and roast it. Cooking celeriac helps to mellow the flavor, but it also enhances the inherent sweetness. You can also enjoy it raw, incorporating it into fall slaws or salads. 

Broccoli Rabe

Everyone is familiar with broccoli, but do you know about it’s cooler, more flavorful relative, broccoli rabe? It is closely related to the turnip and offers a crisp, slightly bitter flavor in the stem and with nutty broccoli-esque buds. It is a rich source of vitamins A, C, & K, calcium, iron, and folate. You can sauté, steam, roast, or grill broccoli rabe with olive oil, sea salt, pepper, garlic, and lemon juice for a perfectly healthy side dish. 

Delicata Squash

Butternut squash and pumpkin seem to reign supreme in the fall and winter squash category. Delicata squash is striking in its appearance, but it’s not the most popular autumnal squash. It has a prominent earthy flavor similar to butternut squash and pumpkin. It’s an easy squash to prepare and cook as it does not require peeling or roasting beforehand. It’s best to cut it in half lengthwise, scoop out the seeds, and roast it for about 30-40 minutes at 425º F. 

Persimmons

The Latin name for the persimmon tree translates to “food of the gods,” so you know it must be an amazing fruit. Persimmons exhibit powerful antioxidants and a high fiber content. Some studies found that the antioxidants may help fight inflammatory stress during flu & cold season (a.k.a. fall). You can eat persimmons raw like apples or pears, or you can add them to salads. They pair well with assertive flavors like arugula or mixed greens. There are many sweet and savory recipes that feature persimmons as well. 

Asian Pears

Asian pears look like oversized apples, and many people mistake them for apples. The skin is caramel and each pear often has a protective white dressing around it in stores. The texture is crisp and juicy and the flavor is quite refreshing and sweet. It’s best to enjoy them fresh on their own, but you can slice them into thin slivers and add them to salads. Once you taste an Asian pear, you may never want to eat a regular pear or apple ever again. 

Quince

Looking like a yellow-green pear and apple hybrid, quince is a hard green fruit native to parts of Asia and the Mediterranean. They are excellent sources of vitamin C, copper, fiber, and offer a small amount of B vitamins and magnesium. They do, however, exhibit potent antioxidant activity, helping to protect cells from unstable free radicals. Quinces are rarely eaten raw because they have an extremely sour and astringent flavor. More often than not, people add quince to stews, soups, or baked desserts. 

Moon Drop Grapes

If you stumbled across Moon Drop grapes in the wild, you might think they were mini eggplants. They have a deep purple skin and are more cylindrical or oblong than the average grape. They have a high concentration of antioxidants and exhibit a sweeter, crunchier flavor than regular green or red grapes. Take advantage of them during their short season by snacking on them or adding them to salads. 

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Celeriac, or celery root, is not the most attractive root vegetable, it’s what’s on the inside that counts. It is similar to a turnip, with a brown, rough exterior and creamy white interior. Because it has a starchy consistency, it can be an excellent substitute for potatoes. That’s why it works so great in soups, stews, or mashes! The mild, celery-like flavor of the root also pairs beautifully with the earthy flavors of hearty soups.

Celeriac is low in calories and high in vitamin C. One cup of cooked celeriac only contains about 55 calories, which is why people prefer it to regular Idaho potatoes. It packs two times the vitamin C content of celery ribs! Plus, it’s high in fiber, vitamin B6, potassium, and magnesium. Some research found that the anti-inflammatory properties may inhibit the production of pro-inflammatory cytokines, which are proteins that play a role in the body’s immune response. More research is necessary to fully understand the anti-inflammatory nature of celeriac.

Now, in regards to the soup, it has a luxurious texture and depth of flavor. There is a slightly nutty flavor that makes this the perfect warming winter soup. It’s very easy to make, containing many members of the allium family, including leeks, onion, and garlic. And make sure that you choose the low-sodium vegetable stock because you don’t need excess sodium in your life.

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The decisions you make in the grocery store will directly influence how your body functions. Most people are unaware of the fact that they regularly purchase and eat inflammatory foods that cause bloating, gas, poor digestion, and more. These are inflammatory reactions to invasive chemicals, microbes, or plant pollen. Experiencing these symptoms every once in a while is not life-threatening, but constant inflammation can cause serious problems. 

If you can rule out food poisoning or the flu and continue to experience acid reflux, cramping, or diarrhea, you could be experiencing chronic inflammation. Chronic inflammation is your enemy, because the body is no longer responding to neutralize a foreign invader. The Standard American Diet, also known as the common Western diet, messes with the gut microbiome, decreasing the amount of good bacteria and upsetting the stomach. This can lead to digestive issues, arthritis, diabetes, and life-threatening conditions like cancer, heart disease, and dementia. 

Foods That Cause Inflammation

Trying to decrease inflammation in the body? The most important foods to eliminate from your diet include sodas, sugary beverages, margarine, lard, shortening, refined carbohydrates (such as white bread, pastries, or processed snacks), fried foods, red meat, and processed meats. As you may be aware, these inflammatory foods are not surprisingly bad for your health. Most of these foods have been linked to type 2 diabetes and heart disease, and they are associated with excess inflammation. These foods also contribute to obesity, another condition that increases your risk of chronic inflammation. 

Foods That Fight Inflammation

Some foods cause inflammation, while others work to reduce inflammation. Most of the foods that have anti-inflammatory properties are plant-based and unprocessed. The minimal processing helps these foods retain their nutrients and anti-inflammatory properties. Protective plant compounds are in the following foods:

Root Vegetables

Root vegetables are hearty, comforting, and loaded with a diverse mix of antioxidants that support immune function. These veggies are also rich in fiber, complex carbohydrates, and vitamins A and C. Vitamin A helps to encourage tissue healing and reduce inflammation and vitamin C supports collagen production and toxin elimination. The best root vegetables to include in your diet are carrots, parsnips, sweet potatoes, beets, celery root, rutabaga, kohlrabi, turnips, ginger, turmeric, and horseradish. 

The Allium Family

We’re talking about the allium family, not The Adams Family. This family of vegetables includes garlic, onions, leeks, shallots, chives, and scallions. All of these are rich in flavonoids and organosulfur compounds, which have been known to inhibit tumor growth, according to laboratory studies. Allium vegetables also contain a lot of vitamin C and other compounds that naturally decrease inflammation in the body. 

Nuts And Seeds

According to several dietary studies, people who regularly incorporate nuts and seeds into their diet have lower inflammatory markers of C-reactive protein. It’s not healthy to snack on nuts all day, but experts say that swapping three servings of red meat with three small servings of nuts or seeds per week helps lower C-reactive protein. Nuts and seeds are also rich in omega-3 fatty acids, which help reduce other inflammatory markers. 

Herbs And Spices

If your seasoning game is on point, then you are two steps ahead of everyone else. We are talking about the use of herbs and spices, though, not pre-blended spice mixes with preservatives and flavorings. Various herbs and spices, including fennel, parsley, basil, dill, ginger, turmeric, black pepper, and more, have antioxidants and polyphenols that help reduce and prevent inflammation. 

Cruciferous And Leafy Green Vegetables

Cruciferous vegetables, which include cabbage, cauliflower, broccoli, and Brussels sprouts, all have detoxifying properties. They are low in calories and provide anti-inflammatory benefits that help to combat heart disease and other conditions caused by chronic inflammation. Leafy greens are also beneficial for clearing up inflammation. In fact, nutritionists say that consuming leafy greens can undo a lot of inflammatory damage that comes from eating a poor diet. 

Winter Squash

Winter squash may be some of the most comforting and delicious vegetables in existence. Acorn, butternut, spaghetti, kabocha, delicata, and pumpkin squash are some of the most nutritious squash varieties to consume. Many of these squash contain cucurbitacins, which work to stop the production of inflammatory enzymes. Winter squash are also rich in vitamin A and vitamin C. 

An anti-inflammatory diet will vary for each individual. Something that has anti-inflammatory properties may actually cause inflammation in someone with a sensitive system. All you can do is experiment with the foods listed in this article and see if they help your situation. 

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The way to eat freshest ingredients is to buy seasonal produce. Some fruits and vegetables are available year round in commercial grocery stores, but certain produce items taste better during the winter. If you go to a farmer’s market, you are guaranteed to see the best seasonal produce varieties.

To get an idea of what fruits and vegetables you should be buying this winter, check out the list below. These produce items can do some amazing things for your health!

Sweet Potatoes

Sweet potatoes are the staple spud for the holiday season. They are incredibly versatile and are rich in fiber, vitamins, and beta-carotene. Since they are relatively low on the glycemic index, they help you feel full without actually making you sluggish.

Blood Oranges

Blood oranges are rare in some parts, but they are more than worth it if they grace the shelves at your local grocery store or farmer’s market. They are popular from December until March and have a dark red and orange flesh. It’s like looking at a tie-dye shirt inside a fruit. They are rich in anthocyanins, which are red flavonoid pigments that have powerful antioxidant properties. According to nutritionists, anthocyanins also have anti-inflammatory properties that can reduce bacterial infections and heart disease.

Winter Squash

The list wouldn’t be complete without mentioning winter squash. Since there are so many colors and varieties to choose from, where do you start? You can’t go wrong with butternut or spaghetti squash, and kabocha and golden squash are loaded with carotenoids, vitamin A, and potassium. We like these roasted, but you can incorporate them into many recipes.

Kiwis

While kiwis are more prevalent certain times throughout the year, many grocery stores carry them year round. When you eat one kiwi, you get 7% of the magnesium, 9% of the potassium, and 2% of the calcium you need every day. One kiwi also contains more vitamin C than an orange! In addition to vitamin C, kiwis also offer vitamin E, an integral antioxidant that benefits immune and heart health. Vitamin E helps to widen blood vessels, which lowers the risk of heart attack and stroke.

Bananas

Bananas are notorious for having potassium and magnesium. These are great nutrients for lowering cortisol levels, i.e. stress hormones. Additionally, bananas are great for naturally getting rid of bloating, gas, or water weight. If your bananas are browning, you can freeze them and save them for smoothies instead of throwing them away. One medium-sized banana satisfies 13% of your recommended daily intake of manganese, which helps the body make collagen and protects skin cells from free radical damage.

Pineapples

Pineapples contain this awesome enzyme called thiamine, which helps the body break down carbohydrates. You know that afternoon coffee or soda you think you need every day? Pineapple water puts an end to that, helping you feel full and keeping your blood sugar in check. The anti-inflammatory effects of bromelain, the primary enzyme in pinapple, may also provide pain relief from arthritis symptoms. Some studies found that supplements containing bromelain and other enzymes were just as effective as regular osteoarthritis pain treatment for lower back pain.

Beets

We can’t say enough good things about beets, and they have a pretty distinct flavor profile. Perfect for winter soups, smoothies, or roasting with rainbow carrots, beets are rich in betalains, which are antioxidants that can help protect against degenerative diseases. The are also rich in vitamins A, B, & C, potassium, and folate, so there’s no reason not to enjoy them this winter.

Persimmons

Rich in dietary fiber and beneficial sterols, which can help reduce cholesterol levels, persimmons have been referred to as divine fruits. They help to improve digestion and can reduce plaque build-up. Some research indicates that persimmons may help regulate blood circulation. Persimmons are naturally rich in copper, which aids the production of new red blood cells.  Increasing the circulation of new, healthy red blood cells may improve metabolism, energy levels, cognitive function, and muscle tone.

Kumquats

Kumquats have a lengthy season, from October to June, but they are most plentiful from December to April. They are roughly the same size as grapes and their powerful, sweet-tart citrus flavor wakes up your taste buds. They go great in salads and are perfect for snacking; you can even eat the peel. In many Asian countries, kumquats have been used to improve respiratory and immune health, often remedying coughs, colds, and other inflammatory respiratory conditions. Lastly, about 5 kumquats will satisfy 73% of your recommended daily intake of vitamin C, so eat up!

Celeriac

Last but not least, let us introduce you to the ugly winter produce item known as celeriac, also known as celery root. Ugly produce needs love too, and the antioxidants that protect healthy cells from free radical damage is just one reason to eat this winter veggie. Because celeriac is rich in vitamin K (64 micrograms per cup), it may be beneficial for bone health, considering that higher vitamin K intake is linked with reduced risk of bone fractures. You can chop it up and saute it, cut it into strips and bake it like fries, or steam it and puree it into a soup. We hope you like it!

Other Popular Winter Fruits & Vegetables

• Apples
• Avocados
• Carrots
• Pumpkin
• Spinach
• Turnips
• Brussels Sprouts
• Cabbage
• Rutabagas
• Leeks
• Onions

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We always encourage people to eat a wide variety of fruits and vegetables. A lot of people reach for the familiar or “pretty” looking produce items to use in recipes they know and love. What about the other nutrients from all the other produce items you aren’t eating? We understand that every single produce item isn’t available to everyone, and we understand that people have certain taste preferences, but “uglier” foods that seem intimidating often contain a plethora of health benefits.

While you may have heard of the ugly food movement, where people are eating misshapen or slightly bruised produce, the “ugly” foods we are talking about are the foods that seem slightly off-putting or unattractive. The fact is that you can do a lot of things with these foods that we perceive as ugly. Let’s take a look at some of these foods, and hopefully you will seek some of them out for future use.

Jackfruit

In addition to being rich in healthy flavonoids, jackfruit has plenty of vitamin C and the sweet yellow flesh is replete with a group of B-complex vitamins. Jackfruit also contains saponins, which increase white blood cell activity and help to prevent cancer cell proliferation.

Celery Root

This bulb, which is also known as celeriac, is rich in vitamin K and dietary fiber. Vitamin K helps to support bone health and may help prevent osteoporosis. Celery root is also rich in potassium, phosphorus, and vitamins C & B6. You can roast it or use it as a healthy mashed potato substitute.

Jerusalem Artichoke

Commonly known as sunchokes, Jerusalem artichokes are not actually related to artichokes; they don’t even taste like artichokes. In fact, they can be treated as potato substitutes! They are full of potassium, magnesium, and fiber, all of which help to maintain a healthy immune and digestive system.

Daikon

The daikon is a member of the radish family and it contains a ton of health benefits. The high vitamin C content helps to stimulate white blood cell production, which works to boost the immune system. Daikon is also beneficial for the digestive system and it works to eliminate bacteria and pathogens from your airways.

Mangosteen

This fruit might be hard to come by, but specialty or ethnic supermarkets may have them when they are in season. The inside may look like a brain, but the edible peel is what you want because it contains xanthones, which are phytonutrients that have been linked to cancer prevention and improved cardiovascular health.

Bitter Melon

While bitter melon may look like an alien cucumber, it can actually help to lower blood sugar and burn more fat. It got the name based on the taste because the more it ripens, the more bitter it becomes. Bitter melon is not approved as a treatment or medication for diabetes, despite the evidence that it can manage blood sugar. More studies must be conducted.

Wakame

Wakame forever! This sea vegetable is a great source of iodine, which is beneficial for keeping the thyroid healthy. Wakame is also a rich source of magnesium, calcium, iron, B-vitamins, zinc, manganese, and vitamin C. Additionally, it helps to support blood clotting and bone health because it contains a lot of vitamin K.

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Celery root, also known as celeriac, is an excellent source of riboflavin, which is a B-complex vitamin that is necessary for metabolic energy production. Celery root also contains magnesium, calcium, phosphorus, potassium, and vitamins A, C, and K.

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