Striving4Zen

The official start of fall is only a few days away, and as the air turns crisp, the delicate fruits and vegetables of the summer will give way to an autumnal bounty of apples, pumpkins, root vegetables and more. Hearty greens such as brussels sprouts, nuts that reach their ripe age this time of year and cheeses that have been aging over the summer take center stage. Many of the fresh produce available in the fall months also reaps health benefits -- fruits and vegetables with dark, rich colors, such as kale and pomegranate, are often packed with essential vitamins and nutrients. Apples and pumpkins may be autumn's go-to foods, but here are 10 others to consider when cooking this fall:

1. Concord grapes: Concords are as high in natural anti-oxidants as blackberries or blueberries, and start showing up shortly after Labor Day. They can be found fresh as late as Thanksgiving, with the most plentiful months being September and October.

2. Kabocha: Similar to acorn squash, Kabocha is sometimes known as Japanese squash or Japanese pumpkin because of its popularity there. The squash's orange flesh is a little sweeter than butternut or acorn squash and is especially rich in beta-carotene -- the health effects of which have been linked to everything from preventing cancer and heart disease to reducing the risk of cataracts and infertility.

3. Pears: Boasting more than 1,000 varieties in colors that range from yellow and green to red and brown, pears are usually harvested in September and October in the Northeast and Midwest. They are picked a little before they're soft and ripe so they can be transported without damage and continue to age in a cooler environment for 2-3 days and spoil quickly after they're soft to the touch. Pears are low in calories, but high in fiber and vitamins C and K. Keep an eye out for seckel, a tiny pear that is so sweet that it is sometimes called the "sugar pear."

5. Pine nuts: While they are high in calories (an ounce packs 160-180 calories), pine nuts are also high in protein, vitamins E and K, niacin and thiamin. Shelled pine nuts will last for roughly two months, stored dry or refrigerated, but can turn rancid and have a bitter taste if exposed to too much humidity.

6. Quince: One of the earliest known fruits and a relative of the apple and the pear, quince is particularly popular in much of Europe, Latin America and parts of Asia. It has a pleasant, sweet smell when ready to eat and turns from yellow to a pinkish color when cooked. Varieties include the apple- and pineapple quince, which is the most common type found in the US. Quince is high in fiber and vitamin C.

7. Rutabaga: Aka swede, the rutabaga is milder version of its cousin the turnip and has a texture similar to a potato. Rutabagas from the cooler parts of the US are sometimes coated in wax to help preserve them longer, so it's best to scrub or remove the skin before cooking. The flesh is most commonly yellow and sweeter than a turnip; milder white-fleshed ones exist as well. Rutabagas are low in calories and are a good source of thiamin and vitamin B6.

8. Thyme: This herb is available fresh year-round, but it is one of few examples, in addition to sage and rosemary, that grows well into the fall. Thyme's tiny green leaves release a deep fragrance, and are popular in Mediterranean foods. Thyme is regarded as an antioxidant, contains high amounts of vitamin K and iron, and is often championed in natural medicine for health benefits such as remedying coughing.

9. Tuscan kale: Known for its dark, almost black leaves, this prettier relative of Scottish kale is native to Italy. While fellow members of the brassicia family, such as cauliflower and broccoli, have a harder time with the frost, vegetables such as kale, kohlrabi and brussels spouts carry the torch. When the temperature drops, they convert their starch molecules into sugar to survive, thus enhancing their flavor. Tuscan kale is one of the healthiest vegetables around, and is loaded with vitamins A, C and K, along with significant amount of calcium, iron and manganese.

10. Sheep's milk cheeses: Beginning in late August and running through the end of the year, cheeses tend to be at their best because the cows, sheep and goats have been grazing grass throughout the spring and summer. Sheep's milk cheeses, similar to goat's milk cheeses, are high in calcium and are more easily digested than cow's milk cheeses.

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Labels: eating healthy, fruits and veggies, in season, vegetables