Ten Foods to Eat This Fall

The official start of fall is here, 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: Americans usually associate this blue-black skinned grape with juice, jelly and jam, but the Concord tastes good on its own. Named after the small town in Massachusetts, the grape is native to the Northeast because of its ability to adapt to the harsh weather. 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. They are generally tart and less acidic than grapes from warmer climates, and so are used more for juices than wine.

Preparation: If you are eating them raw, remove the skin, which can be a little tough and bitter, and be aware of the seed in most varieties. Concord grapes also work well in pies, as compote over pancakes and waffles, and in sorbet or ice cream. Just make sure to add sugar to mask the tartness and remove the pits, which can be done by smashing them with a back end of a chef's knife.

2. Kabocha: Similar to acorn squash, Kabocha is sometimes known as Japanese squash or Japanese pumpkin because of its popularity there. (It was supposedly brought to Japan from Cambodia by the Spanish in the 1500s, and is used in everything from soup to sushi.) Kabocha is a fairly new introduction to the American squash lexicon, and in some parts of the country, it has become the generic name for winter squash, with its harder, deep-green outer rind. 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.

Preparation: Like all squash, Kabocha stores well on the counter or in a cupboard for several weeks. Epicurious recommends preparing it the same way you would an acorn squash -- roasted, braised, steamed or pureed. Add it to a curry, serve it roasted over risotto or puree it into a soup.

3. Pears: Like its cousin the apple, the origins of the pear trace back to the Caucasus region that straddles Europe and Asia. It was introduced to America in 1629 and several strains subsequently evolved, including Bartlett, Anjou and Bosc 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 are soft and ripe so they can be transported without being damaged. They continue to age in a cooler environment for two to three days, but spoil quickly after they are 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."

Preparation: Delicious on their own, pears are also great roasted and served with ice cream or as the main ingredient in a cake or tart. For a savory entree, mix pears that are a little on the raw side into a meat stew by sautéing them with other vegetables toward the middle-to-end of the stewing process.

4. Pomegranate: Native to Iran, where they still grow wild, pomegranates in the United States can be found as far north as southern Utah and Washington, D.C., but thrive in the drier parts of California and Arizona. The meaty fruit with juices that range from rose to deep red grows through much of the summer and is best harvested beginning in September. Pomegranates store well for several weeks. The nectar is regarded as a great source of antioxidants and has been found to reduce cholesterol and the risk of prostate cancer.

Preparation: A bit of a bear to handle -- but rewarding -- pomegranate seeds are refreshing on their own and add complexity to salads. Cut the fruit into wedges and scrape out the seeds. The juice, thickened, can be a rich addition to sauces and a great glaze for duck or chicken. To de-juice the fruit, run the seeds through an electric or hand-cranked juicer or process them in a blender, and pass it through a fine-mesh strainer.

5. Pine nuts: The seeds of pine cones, these pale nuts are a little larger than sunflowers seeds and are gathered in the fall like many other nuts, including pecans, acorns and chestnuts. They are found in America mostly in the Southwest, where they are best harvested in September and October after being dried by the hot summer sun. 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.

Preparation: Eat them plain, stuff them into meats or puree them with garlic and basil for a classic pesto. They also add heartiness to salads, lightly toasted.

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. American versions, grown mostly in California and New York, differ from their Asian and Mediterranean counterparts and tend not to be as soft or sweet. Varieties include the apple- and pineapple quince, which is the most common type found in the United States. Quince is high in fiber and vitamin C.

Preparation: Too sour to eat raw, quince is typically found in jams, preserves and paste (most commonly known in the U.S. as membrillo) that pair well with cheese. The fruit can be cooked with or without its skin, and is great poached, roasted or baked as part of a dessert – the Pennsylvania Dutch use it to make quince cake. It is also a nice touch stewed in a Moroccan tagine.

7. Rutabaga: Also called swede, the rutabaga is milder version of its cousin the turnip and has a texture that's similar to a potato. This root vegetable is believed to have originated in Europe and reached the United States in the 19th century. Rutabagas harvested across the cooler parts of the United States 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.

Preparation: Boil and mash them with spices or serve them in a mix of roasted winter vegetables. They are better tasting cooked instead of raw.

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. Its woody stem allows it to stand up to the harsher weather in a way that softer stemmed basil cannot. Thyme's tiny green leaves, which release a deep fragrance, are particularly popular in Mediterranean foods. Cover the stalks in plastic with the stems submerged in water to keep the leaves from drying out (this will last about a week). 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.

Preparation: De-stem and chop the leaves to marinate meat or flavor just about anything from mashed potatoes to salad dressing. It is essential in a bouquet garni, a classic French combination of whole herbs usually tied into a cheesecloth or with butcher's twine and added to soups, stews and roasts for depth in flavor.

9. Tuscan kale: Known for its dark, almost black leaves, this prettier relative of Scottish kale is native to Italy -- hence its name. It's also called dinosaur or Lacinato kale, and has been gaining in popularity around the world because of its easy cultivation and heartier taste. While fellow members of the brassicia family, such as cauliflower and broccoli, have a harder time with the frost, vegetables such as kale, kohlrabi (a green, turnip-like cabbage) 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.

Preparation: Make sure the leaves are dry and store them in an air-tight plastic bag. Tuscan kale tastes good raw, where its slightly bitter flavor shines. But because of its toughness, this vegetable is best slow-cooked with chicken or vegetable broth. For a classic touch, finish it with white beans.

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. Aged sheep's milk cheeses in particular reach their peak this time of year because of the strict milking cycle for sheep, which typically begins in late April or May and runs through the summer. It's why cheeses like Vermont Shepherd, a popular reinvention of the classic French Ossau Iraty-style cheese, starts to arrive in late August after being aged for four to eight months. The cheese is produced until the supply runs out (usually in the spring), when the sheep begin their five-month milking cycle again. Sheep's milk cheeses, similar to goat's milk cheeses, are high in calcium and are more easily digested than cow's milk cheeses. Ocooch Mountain cheese, a fairly new aged sheep's milk cheese from Wisconsin, won a first-place award at the American Cheese Society Competition in July.

Preparation: Best served at room temperature, eat these cheeses by themselves, thinly sliced on crusty bread with a drizzle of honey or with a sweet preserve such as cherry or raspberry.