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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The autumn harvest brings an array of root vegetables for comforting, hardy recipes that warm the soul. You’ll also see numerous fruits that you don’t typically see any other time of year. We don’t know about you, but fruit that is in season for a limited time is very exciting. Not only do these fruits exhibit impressive nutritional profiles, but they also taste great and are quite versatile. 

A 2020 study found that vegetarians who ate a diverse mix of fruits and vegetables had a lower risk of stroke than non-vegetarians who ate meat. An additional study from 2021 also gives people a reason to eat more fruits and vegetables. In this study, participants who ate the recommended five servings of fruits and vegetables per day experienced a lower risk of death than those who ate fewer servings. Additionally health experts encourage people to eat seasonal produce items because they are at peak freshness and nutritional value. Choosing seasonal produce will also help reduce your carbon footprint, as fresh and local items don’t need to be transported long distances. We are talking about farm to table!

For more inspiration and information about seasonal produce items, visit your local farmer’s market and talk with the farmers. They are very knowledgeable about the flavor profiles and how to use/cook with the various produce items. To buy you some time until that happens, we’ve outlined the top seven fall fruits below. 

Kumquats

Don’t know what kumquats are? They are about the size of grapes, but they are citrus fruits and happen to be one of the best sources of fiber and vitamin C. Although they are technically winter fruits, they often show up in mid to late fall. In some areas, such as the Southern United States, they are available year round because of the warmer climates. Kumquats are the only citrus fruit that you can eat with the peel, which contains even more antioxidants than the fruit’s flesh. 

Quinces

A lesser known fall fruit, the quince is probably not in your regular fruit rotation. It resembles a lumpy, slightly larger pear, exhibiting a bright green skin. Quince is naturally rich in vitamin C, potassium, copper, fiber, and antioxidants, including rutin and caffeoylquinic acid. Most people boil quince to enjoy it, as that is the best way to enjoy the best flavor. Quarter the fruit, remove the core and seeds, and boil for about 40 minutes. You can add the flesh to juices, tarts, sweet treats, and purees. 

Pears

We are going from the quince, a fruit that somewhat resembles a pear, to the actual pear fruit. From Anjous and Bartletts to Forelle and Seckels varieties, pears are a hydrophilic food, meaning they fill you up quickly and love water. Pears contain the complex carbohydrate known as pectin, which acts as a detox agent, immune system stimulant, and gastrointestinal tract regulator. According to several studies, eating pears on a regular basis may help reduce bad cholesterol levels and regulate the body’s absorption of sugar. 

Cranberries

You cannot have an article that details the best fall fruits and leave cranberries off the list. Fresh cranberries are only available for a limited time, typically from mid to late fall. Harvested in places like the Northeast United States, cranberries are valuable sources of plant compounds like benzoic acid, anthocyanins, quercetin, vitamin C, and epicatechins. Cranberries go great in sauces, pies, scones, muffins, salads, smoothies, and desserts. A 2022 study found that participants who took a cranberry supplement (the equivalent of one cup of cranberries) daily for 12 weeks improved memory and lowered LDL (bad) cholesterol. 

Apples

Apples are the quintessential fall fruit, and one of the best fall outings is to go apple picking at an orchard. Available in many varieties, apples are excellent sources of fiber, vitamin C, and polyphenols, which are beneficial plant compounds that exist in plant-based foods. Polyphenols may help to reduce the risk of heart disease and type 2 diabetes, according to several research studies. Flavonoids, which are also present in apples, may help reduce the risk of Alzheimer’s disease and general cognitive decline. 

Grapes

Although grapes are available year round, they boast their best flavor during fall. Enjoy varieties like champagne, concords, holiday seedless, and many others. Grapes don’t seem to get a lot of attention when it comes to nutrition, but they are excellent sources of vitamin C, vitamin K, and antioxidants like resveratrol, an anti-inflammatory compound that keeps your skin looking young. Grapes also contain anthocyanin, another antioxidant that has ties to longevity. 

Passion Fruit

Passion fruits are available in the early- or mid-fall months, and they grow in climates that are always warm. The actual fruit is quite gelatinous, with black seeds that are also edible. The taste is a bit sour, but riper passion fruits tend to be on the sweeter and highly fragrant side. You can incorporate passion fruit into acai bowls, smoothies, and juices. They are naturally rich in vitamin A, vitamin C, beta-cryptoxanthin, carotenoids, and other polyphenols.

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If you’re into nutrition and know what’s good for you, the shorter, darker, and colder days mean all of the best superfoods have arrived. From plump squash varieties and leafy greens to delectable apples and peppery rutabagas, there is no shortage of superfoods during the fall and winter.

When you increase your consumption of fruits and vegetables, especially the ones in this article, you get in better nutritional shape. Consuming a wide variety of different, colorful fruits and vegetables means that you eat more antioxidants and phytonutrients, both of which are important for immune health. Keep your body in optimal nutritional shape by eating the following fall and winter superfoods. 

Apples

You cannot have a fall and winter produce list without apples. With so many varieties and health benefits, it’s hard to go wrong! One medium apple offers 16% of your recommended daily intake (RDI) of fiber, and the polyphenols help to decrease your risk of heart disease and type 2 diabetes. According to a 2017 study in the European Respiratory Journal, the polyphenols in apples helped repair lung damage from excessive smoking. From Honeycrisp and Gala to Granny Smith and Pink Lady, make sure to pick up different apple varieties this fall and winter. 

Leeks

Belonging to the allium family, leeks have a less intense flavor than onions, but they can be used interchangeably in dishes. People classically add leeks to soups, stews, and stocks, but you can add them to lasagna, breakfast casseroles, stir-fries, and more. Leeks contain lutein and zeaxanthin, both of which are antioxidants that help fight eye diseases like macular degeneration and cataracts. A 2019 study found that the allium in leeks helped decrease the risk of colorectal cancer in men and women. 

Cranberries

The bittersweet taste of cranberries lends them to fall salads with arugula and pomegranate arils, or breakfast puddings and tart smoothies. According to several studies, cranberries exhibit antibacterial and anti-inflammatory properties. A 2009 review found that they can fight cellular inflammation, which is typically caused by cancer or heart disease. A 2016 review of preclinical studies found that the antioxidant compounds may slow cancer cell growth, and possibly kill cancer cells altogether. They are only in season for a short time, so get your hands on them before they leave grocery shelves. 

Parsnips

They look like large, white carrots, but they have a light peppery and sweet flavor. If they get exposed to cold weather, they are often sweeter and more delicious. Parsnips contain a lot of folate, a necessary B vitamin that helps your cells divide to make DNA. One cup of parsnips provides 25% of your RDI of vitamin K, which contributes to bone health and helps your blood clot. You can roast parsnips, add them to soups, or thinly slice them for salads. Try them out as a potato alternative next time you want to make fries!

Quince

Native to certain parts of the Mediterranean and Asia, the quince is a close relative to apples and pears. They contain a lot of vitamin C, quercetin, and kaempferol, all of which help to reduce free radical damage and inflammation. Several studies suggest that quinces may alleviate allergic reactions or allergy symptoms. They do this by suppressing the activity of certain immune cells that cause these reactions. You can only find them at certain grocery stores between October and December. Note: You cannot eat them raw. You have to cook them to enjoy them.

Pumpkin

Pumpkins are not solely meant for carving or seasonal decor, people. You can roast them, steam them, puree them, add them to oatmeal, or make them into dips. One cup of raw pumpkin cubes offers 55% of your RDI of vitamin A and 3,600 micrograms of beta-carotene. They are also rich in potassium, fiber, and B-vitamins. Keep in mind that the the larger pumpkins are less flavorful than the smaller pumpkins (pie pumpkins), which offer a sweeter, more appetizing flavor. 

Persimmons

Beautiful, bold, wonderfully orange, and incredibly nutritious accurately describe persimmons. In season from October to early January, these fall/winter fruits are rich in vitamins A and C. The two most popular and delicious varieties include Hachiya and Fuyu persimmons. They are incredibly tasty and contain shibuol and betulinic acid, which exhibit anti-cancer properties. Several studies found that persimmons help combat breast cancer cells without affecting healthy breast cells. 

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Sadly, summer is over, which means that the bounty of peaches, watermelon, berries, and other summer favorites won’t be as readily available in the coming months. The good news is that fall favorites are about to hit a grocery store or farmer’s market near you. The autumn harvest includes a variety of different fruits and vegetables that you know and love, so get your hands on these items from September through November.

We know what you are thinking, and yes, you can usually get most produce year round at some stores. Why buy out of season produce when you can buy produce that is in season? Not only does buying local and seasonal produce reduce the carbon footprint, but it also helps to support local economies. Oh, and we forgot to mention that buying seasonal produce can actually save you money!

Fall brings many tasty favorites and some produce items that you’ve always wanted to try, but remain hesitant about doing so. This is your season to experiment. We promise to post a wide variety of fall recipes to inspire you to be adventurous in the kitchen. Use the following produce items to make the most of the fall season.

Fruits

Apples

Apples are a classic fall favorite and with so many varieties, it’s hard not to buy some. Fuji apples have a high concentration of flavonoids and phenolics, and most apples have tons of dietary fiber, which benefits digestion. Try quince, a cousin to apples, this fall in desserts, jams, or jellies. Just don’t eat quince raw because it is very bitter.

Cranberries

This is a classic Thanksgiving fruit and the prime season is October through November. Did you know that only 5% of cranberries make it to the produce section? About 95% of cranberries are dried or turned into sugary juices. Cook with fresh cranberries to help benefit your urinary tract and slow the growth of cancer.

Grapes

The best grape varieties are harvested in the fall, so you know they are fresh, juicy, and delicious. Eat them as a healthy snack, add them to your salads for sweet bursts of flavor, or freeze them to eat as a guilt-free dessert. Grapes actually have a lot of vitamins K and C, antioxidants, and anti-inflammatory properties that help keep your skin healthy.

Pears

From Anjou to Bartlett, or Sugar Pears to Forelles, pears are actually a lot healthier than people think. They are rich in pectin, a complex carbohydrate, that helps promote healthy digestion, boosts the immune system, and acts as a detox agent. 

Persimmons

Some people love them and some people don’t ever want to eat them. They look like orange tomatoes and have a sweet and spicy flavor. Fuyu persimmons are the sweetest and are rich in beta-carotene. Try them in a sauce or fresh in a fruit salad.

Pomegranates

While they are recognized as the fruit that makes up POM juice, pomegranates have been held sacred by ancient religions. The antioxidants in pomegranates may help to decrease your risk of cardiovascular disease, and early studies indicate that they may also help to inhibit breast and colon cancers.

Vegetables

Arugula

This peppery green can be harvested at different times throughout the year, based on the climate in which it is grown. In warmer climates, it is harvested in fall and winter. You can use it to make pesto or make a classic Italian salad with pine nuts, arugula, lemon juice, and olive oil.

Beets

While beets can be available throughout the year, they are best during the fall. They can be a deep red or golden orange. Try to get beets that have their greens attached because you can sauté them or add them to smoothies for a healthy dose of vitamin K. They also contain betaine, which may help to prevent liver disease and heart disease.

Brussels Sprouts & Cabbage

If you can get your hands on Brussels sprouts that grow on the stalk, snatch them up because they last longer than the ones that are cut. Think of Brussels sprouts as mini versions of cabbage. Both of them are packed with cancer-fighting glucosinolates and vitamins A & C.

Broccoli

We know that you can almost always get broccoli, but broccoli thrives during the fall. The cooler temperatures make for a sweeter, less bitter taste. Broccoli is an excellent source of plant-based protein, too!

Rutabagas & Turnips

These definitely don’t win the award for most beautiful vegetables, but they make up for it with their nutritional content. Both turnips and rutabagas may reduce the risk of lung and prostate cancers, and using turnip greens is great way to get calcium.

Squash

It’s all about squash for fall and winter. The most popular variety is butternut squash, but you can create some awesome dishes with spaghetti squash and pumpkins. They are great sources of omega-3s and vitamin A.

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