10 Autumn Superfoods That You May Be Sad to See Go

One of the first things that comes to mind when we think of fall is color. But it’s not just the trees that are loaded with pretty pigments. Plant foods, too, offer a rainbow of eye-pleasing options for your plate. Did you know that different colors mean different nutrients are present? That’s why it’s important to choose foods of various hues each day. For instance, orange and yellow produce gets its color from beta-carotene (vitamin A), and red tomatoes get their blush from lycopene. Plus, many fall fruits and veggies (including the ones featured below) offer a good amount of fiber, which helps you feel full longer to aid in weight management.

Here are 10 fall favorites from Emily Bailey, a certified sports dietitian and eating disorder specialist in Columbus, Ohio—and creative ways to use these foods now and make them last.

Tubers and Root Vegetables
Use them now. Sweet potatoes—as well as the less-familiar parsnips, rutabaga, and turnips—are delicious when cubed and roasted with a little olive oil, salt, pepper, and herbs and spices. Do a whole tray and enjoy the leftovers all week. Puree cooked cubes to add to soups (instead of cream) and stews.
Make them last. Blanch chunks by plunging them in boiling water for a short time, then into an ice bath. Freeze as is, or puree and freeze in 1-cup servings.

Brussels Sprouts
Use them now. Roast a big batch: They reheat well in the oven, regaining their crispy texture. Add grated sprouts or individual leaves to salads and stir-fries. To remove bitterness, cut off the stem ends.
Make them last. Blanch them quickly, then plunge them into an ice bath. Remove, drain well, and place in freezer bags. Store in the freezer as quickly as possible.

Pomegranates
Use them now. Eat pomegranate seeds out of hand or toss them onto cereal, cooked oatmeal, or a yogurt parfait with Greek yogurt, almond slivers, and a drizzle of honey.
Make them last. Pomegranate seeds freeze well. Simply remove the seeds from the skin and lay them on a cookie sheet. Place the sheet in the freezer for approximately 20 to 30 minutes. Once the seeds have frozen, you can transfer them to an airtight container or freezer bag and return them to the freezer. Make sure to use frozen seeds within six months for optimal results.

Pumpkins and Orange Squash
Use them now. Roast chunks to add to salads, chilies, or stews, or serve as a side dish. Puree cooked cubes and use it in oatmeal or parfaits or as an oil-substitute in baked goods. Toast the pumpkin seeds for a savory snack.
Make them last. If kept in a cool, dark place, pumpkins and hard-shelled winter squash store well for up to a few months. Freeze blanched or roasted cubes, or freeze the puree instead.

Apples
Use them now. Apple picking and eating them fresh (after washing) is a great autumn activity. Leave the skin on for extra fiber, and pair apple slices with nut butter or yogurt for a filling snack. For healthier baked apples, skip the sugar and stuff the center with raisins, nuts, and a drizzle of honey. Easier yet, top thin slices with cinnamon and a splash of water, then cook in the microwave until soft.
Make them last. Puree cooked apples for unsweetened applesauce; add it to smoothies or use it in baked goods in place of oil and other fats. You can also freeze cooked apple slices.

Cauliflower
Use it now. White is a color too! Don’t forsake these and other white foods, like onions and garlic. Puree cooked cauliflower for a mashed-potato-like side dish, or add it to soups. To make flourless crust, process raw florets until finely ground.
Make it last. Freeze blanched florets or steam and them puree. Cauliflower puree is a healthy and low-carb alternative to mashed potatoes. Tip: Cauliflower heads are huge. Use these methods to avoid tossing out whatever you can’t use at once.