Did you know only 12% of U.S. adults eat enough fruit every day? The Centers for Disease Control and Prevention (CDC) says many of us don’t eat the 1½ to 2 cups of fruit we need daily. But, frozen fruits can be an easy and healthy way to fill that gap. Keeping your freezer full of colorful, nutrient-packed fruits can make meeting your dietary goals simple.
Frozen fruits are a clever pick, not just because they’re easy to use. They’re full of vitamins and minerals. Favorites like berries, cherries, and avocados keep their goodness for 8 to 12 months if stored right, says the National Center for Home Food Preservation. They’re adaptable too. You can use them in smoothies, savory recipes, and more, without the worry of them going bad quickly.
Key Takeaways
- Only 12% of U.S. adults consume the recommended daily amount of fruit.
- Frozen fruits are convenient and maintain their nutrients for 8 to 12 months.
- Top frozen fruits to keep include berries, cherries, and avocados.
- Frozen fruits can be used in a variety of culinary settings, from smoothies to desserts.
- Brands like Dole and Kroger’s Simple Truth offer a wide variety of frozen fruit options.
Why You Should Include Frozen Fruits in Your Diet
Adding frozen fruits to your diet can make a big difference. For starters, studies show that frozen fruit nutrition is often as good or better than fresh. This happens because fruits are frozen right at their peak, keeping their important nutrients and antioxidants.
In the frozen vs. fresh fruit debate, it’s key to know that fresh fruits lose nutrients during transport. Frozen fruits don’t have this problem since they keep their nutrients from the moment they’re picked.
Frozen fruits are packed with good stuff for your health. They’re full of vitamins and antioxidants, helping your heart, brain, and energy levels. Cynthia Sass, M.P.H., M.A., RD, says freezing fruits at their best keeps almost all their nutrients, giving you similar or better health benefits than fresh fruits.
They are also cost-effective. Frozen fruits can be kept for months without going bad, while fresh fruits don’t last as long. The CDC says many food illnesses in the U.S. come from not cleaning fresh produce well, like Salmonella and E. coli. So, frozen fruits are safer and more convenient for many people, including those more at risk like the elderly, young kids, and those with weak immune systems.
Also, frozen fruits can help with keeping a healthy weight. Eating more fruits and veggies is linked to weight loss, especially when cutting down on high-fat foods. A 2020 review in Nutrients showed fruit has a bigger effect on maintaining a healthy weight than vegetables.
All these points make it clear that frozen fruits are a smart choice for your diet. They’re not just nutritious; they also provide health benefits, improve food safety, and help with weight goals. Including them in your meals is a simple way to boost your health.
The Best Frozen Fruits for Smoothies
Frozen fruits add flavor and health benefits to your smoothies. Frozen berries and avocados are highly praised. They boost nutrition in unique ways.
Benefits of Berries
Frozen berries like strawberries, raspberries, blueberries, and blackberries are great for smoothies. They’re full of antioxidants and fiber, promoting health. Strawberries have lots of vitamin C and few calories, while blackberries are rich in vitamin C and fiber.
A cup of raspberries offers plenty of fiber and some vitamin C. Blueberries, with 84 calories per cup, provide lots of vitamin K. Frances Largeman-Roth, RDN, suggests using a mix of berries for an antioxidant-rich smoothie. This mix helps with inflammation and digestion.
Utilizing Frozen Avocado
Frozen avocado makes smoothies creamy and rich in healthy fats and fiber. It boosts nutrition and keeps you full with monounsaturated fats. Adding frozen avocado to your smoothie makes it rich and satisfying.
Mixing avocado with fruits like mango, banana, or pineapple improves flavor and texture. Your drink becomes delicious and supports your health all year. This combination creates a filling, fiber-rich, and creamy smoothie that’s good for you.
Top Frozen Fruits for Desserts and Snacks
Frozen fruits like strawberries, mangoes, and pineapples are great for many treats. They’re ideal for making frozen fruit desserts. You can easily whip up a tasty shaved ice dessert with frozen fruit. Just grate the frozen fruits to get a fluffy texture.
The Microplane Premium Classic Zester is a handy tool for these desserts and costs about $17 on Amazon. With 5 minutes of prep and 12 hours in the freezer, you can make amazing fruit-based shaved ice. Try mixing frozen mango with condensed milk and mochi, or strawberries with sweetened red beans and cream.
Add Greek yogurt to your frozen fruit treats to mix in protein and creaminess. Here’s a quick look at the nutrition of a frozen fruit shaved ice with 150g of pineapple and 1/3 cup of plain Greek yogurt:
Calories: 116kcal, Carbohydrates: 22g, Protein: 8g, Fat: 0.4g, Saturated Fat: 0.1g, Polyunsaturated Fat: 0.1g, Monounsaturated Fat: 0.1g, Cholesterol: 3mg, Sodium: 26mg, Potassium: 259mg, Fiber: 2g, Sugar: 17g, Vitamin A: 90IU, Vitamin C: 72mg, Calcium: 95mg, Iron: 0.5mg
These frozen fruit desserts are tasty and healthy options for snacks. They’re great for everyone, even babies six months and up. Just don’t make them too early as they melt quickly. For creative snack ideas, freeze and grate fruits like kiwi, orange, and banana.
- Strawberry
- Pineapple
- Cantaloupe (rock melon)
- Watermelon
- Peach
- Mango
- Kiwi
- Orange
- Banana
In conclusion, frozen fruits are perfect for satisfying your sweet tooth and supporting health. So, fill your freezer and have fun making these tasty fruit snacks!
How to Properly Freeze Fresh Fruits at Home
Freezing fresh fruit lets you enjoy their taste and health benefits longer. Making sure you freeze fruit the right way keeps its quality high.
Sugar Pack Method
This method works great for soft, sliced fruits. The National Center for Home Food Preservation says sugaring fruits keeps their texture and taste. It’s best for fruits like peaches and nectarines.
- First, wash, peel, and cut the fruit.
- Then sprinkle about 1/2 cup of sugar for every quart of fruit.
- Mix them gently so the sugar covers the fruit evenly.
- Put the sugared fruit in airtight containers, leaving some room at the top.
- Close the containers well and mark them with the date you freeze them.
Using Ascorbic or Citric Acid
Using ascorbic or citric acid keeps fruits colorful and stops them from browning. It’s good for fruits like apples, pears, and peaches.
- Make a solution by mixing ascorbic acid with water as directed, or use lemon juice.
- Dip the fruit slices in the solution for several minutes.
- Drain them and spread them out on a tray.
- Freeze the fruit on the tray until hard, then put them in freezer bags or containers.
- Squeeze out extra air and seal the bags tightly to avoid ice crystals.
- Write the freeze date on the bags to keep track.
By following these methods, you can keep enjoying your frozen fruit all year. Remember, using ascorbic acid not only keeps the fruits colorful but also preserves their nutrients.
Best Frozen Fruits for Baking
Utilizing various frozen fruits can boost the flavor and healthiness of your baked goods. Frozen berries are highly favored because they keep their taste and shape when heated. This makes them perfect for baked treats.
Frozen Berries in Baking
Frozen berries are an excellent choice for baking. They add natural sweetness and enhance the taste of any dessert. You can mix them into pancake batter, muffins, or use them in pies and crumbles. This adds a delightful fruity flavor to every bite.
These fruits are not just tasty. They are full of important nutrients. This includes vitamins, minerals, and antioxidants. Adding them to your baking can make your treats healthier.
Frozen berries are also wallet-friendly compared to their fresh counterparts. At Walmart, frozen strawberries cost about $2.25 per pound. Fresh strawberries, however, are around $3.30 per pound. Choosing frozen berries saves money. It also lets you enjoy berry desserts all year long, no matter the season.
Frozen fruit baking is beneficial because it helps keep fruits longer. This reduces waste and spoilage. Having frozen fruits available means you’re always ready to bake. Walmart’s Great Value frozen fruits are a good choice. They don’t have added sugars, so they’re healthier.
Other fruits like frozen mango chunks and dark sweet cherries are great for baking too. Frozen mango chunks are about $3.30 per pound. They offer consistent flavor and are more affordable than fresh mangoes, which cost around $1.50 per pound. Dark sweet cherries are a good deal too. They’re nearly $4 per pound frozen, which makes them a cost-effective choice for special desserts.
In summary, using berries and other frozen fruits in your baking improves taste and adds nutrition. It also brings convenience and saves money. Whether it’s a simple muffin or an elaborate pie, frozen fruits are a smart and versatile choice for baking.
Conclusion
Eating frozen fruits is not only easy but also good for you. Studies, like those by Li et al. (2017) and Bouzari et al. (2015), show frozen fruits often have as many vitamins as fresh ones. They can even have more nutrients, like vitamin C and β-carotene.
Frozen fruits are great for many recipes. They work well in smoothies, baked treats, and delicious desserts. With the right fruits and freezing methods, you can enjoy their health benefits all year. Plus, you’ll cut down on food waste. Since they’re picked and frozen at their ripest, they can be better for you than fresh ones that have traveled and sat on shelves.
Buying frozen fruits in bulk saves money and lasts longer, making it a smart choice for a healthy diet. You can make morning smoothies, bake tasty goodies, or have them as snacks. It’s important to store and thaw them correctly to keep their health benefits and taste.
