As temperatures dip and autumn leaves begin to turn, seasonal cooking often revolves around apples, pumpkins and squash.
Those familiar favorites deserve their place, but they are far from the only produce available in fall. A number of less-celebrated fruits and vegetables are also appearing in markets, offering fresh flavors and substantial nutritional benefits.
You may already have spotted some of them at the grocery store without knowing what they were—or how to prepare 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 sweet, honey-like persimmons to pleasantly peppery turnips, these unconventional choices deliver fiber, antioxidants and important minerals that may support digestion, immune health and the heart, Davis said.
“Plus, many of these foods can easily be swapped into familiar recipes, making them less intimidating to try,” she added.
The Daily Mail asked Davis and other dietitians which overlooked fall fruits and vegetables they use to add variety to autumn meals.
Here are the seasonal ingredients to watch for during your next supermarket visit.
Apples and squash may dominate fall menus, but plenty of lesser-known produce options also deliver impressive nutritional value
Kumquats
These petite citrus fruits look like miniature, oval-shaped oranges.
Although you can peel them and remove the seeds, kumquats are also meant to be eaten whole. Their skin is often sweeter than the fruit inside.
“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.
Like other citrus fruits, kumquats supply vitamin C, an essential nutrient that helps support infection-fighting immune cells and shields them from oxidative stress.
The peel also contains fiber, which adds bulk to stool and helps promote regular bowel movements. Theresa Link, a registered dietitian at Virta Health, suggests using kumquats instead of oranges in salsas, salads or sauces for poultry and pork.
Guava
Guava is grown in tropical and subtropical climates, so it is unlikely to come from a nearby orchard. Still, the fruit is commonly available in grocery stores.
Depending on the variety and how ripe it is, its skin can range from yellow to green and may resemble that of a pear, lime or lemon.
Guava is packed with fiber and vitamin C and also contains lycopene, an antioxidant associated with immune support and healthier cholesterol levels.
Its naturally sweet flavor makes guava an easy stand-in for mangoes, strawberries or pears, Link said.
“Slice them into salads, serve with cheese or blend with plain Greek yogurt for a smoothie,” she told the Daily Mail.
Persimmons
Persimmons provide nutrients linked to eye health and normal immune function
Persimmons may look like orange tomatoes or peppers, but their flavor is distinctly sweet, with notes of honey and apricot.
They are rich in fiber and provide beta-carotene, which the body converts into vitamin A to help maintain eye health and support immune function, Jennifer Scherer, a registered dietitian and owner of Fredericksburg Fitness, told the Daily Mail.
However, the best way to eat a persimmon depends on its variety.
Round Fuyu persimmons remain firm and can be eaten raw, sliced much like an apple. Acorn-shaped Hachiya persimmons must ripen at room temperature until the flesh becomes soft and jelly-like; eating them too soon can leave a sour, unpleasant taste, experts said.
Once ripe, scoop the pulp into Greek yogurt or oatmeal.
Quince
Quince can replace apples or pears, although it needs more cooking time to develop its best flavor
Quince belongs to the same family as apples and pears, but it is generally not enjoyable when eaten raw.
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“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.”
As with apples and pears, quince is a useful source of soluble fiber known as pectin, which naturally occurs in plant cell walls. This type of fiber may help regulate blood sugar and increase feelings of fullness, potentially reducing overeating.
Dietitians recommend quince for homemade jams, jellies and fruit pastes. Another option is to simmer it with apples, water and cinnamon until tender, then spoon the mixture over yogurt or oatmeal.
Quince can replace apples or pears in many dishes, but it generally needs more time to cook. If you are trying it for the first time, Scherer suggests pairing it with a familiar fruit before using it as a full substitute.
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.”
These low-calorie, non-starchy vegetables provide fiber and potassium. Potassium helps regulate blood pressure and the heart’s electrical signals, supporting a steady heartbeat while reducing strain on the heart.
Their greens are worth saving, too. Packed with vitamins A, C and K, they can be prepared in place of leafy vegetables such as Swiss chard, collard greens or mustard greens.
Romanesco
Romanesco contains folate, vitamin C, fiber and plant compounds called glucosinolates
With its vivid green color and striking, spiraled cones, Romanesco is one of fall’s most distinctive vegetables.
“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, or vitamin B9, helps the body make and repair DNA and produce red blood cells that deliver oxygen throughout the body.
Folate and its synthetic form, folic acid, are particularly important during pregnancy because they help build the baby’s neural tube, which later develops into the brain and spinal cord.
Research also suggests that glucosinolates may help inhibit tumor growth and destroy certain cancer cells.
Romanesco may look too striking to cut into, but it works beautifully in the kitchen. Link said it can replace broccoli or cauliflower and be steamed, roasted, sautéed, mashed or eaten raw. Both the florets and stems are edible.
Celeriac
Also called celery root, celeriac has the familiar flavor of celery with earthy, nutty undertones—but its appearance is entirely different.
The vegetable has a rough, knobby exterior and firm white flesh. Once peeled, it can be shredded 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 also supplies potassium, which supports nerve and muscle function, along with vitamin K, a nutrient involved in blood clotting and bone health, Scherer added.
Kohlrabi
Kohlrabi’s edible leaves can be sautéed just like other cooking greens, dietitians say
Kohlrabi combines the flavor of broccoli stems with the crisp bite of cabbage or radishes.
Scherer recommends adding it to salads and stir-fries.
It can also be cut into sticks and served with hummus or another dip for a fresh twist on a crudité platter. Like many vegetables on this list, kohlrabi provides fiber and vitamin C.
It is also light on calories, with approximately 36 calories per 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.”