With frozen fruit, you can enjoy the summer’s best fruit the whole year. Frozen fruit is both delicious and nutritious, and it’s often a good buy in the winter. Choose from strawberries, blueberries, cranberries, raspberries and mixed berries, mango or peaches. You don’t have to wash, peel or chop them, so frozen fruit will save you time in the kitchen. Use frozen fruit more often!
Frozen fruit is a nutritious choice
Plain frozen fruit is just as nutritious as fresh. Berries give us vitamin C. Mango and peaches give us vitamin A and all fruits provide fibre.
Frozen fruit is part of the Vegetables and Fruit food group in Canada’s Food Guide. A serving is ½ cup (125 mL).
Most adults and kids do not eat enough from the Vegetable and Fruit food group. Find out how many servings you need and make a plan to reach this target.
Eating fruit (and vegetables) can help to lower your risk for certain cancers and heart disease.
The water and fibre in fruit can help us feel full, which helps with weight control.
How to buy frozen fruit
Save money by buying fresh fruit in season. You can pick your own at a farm or buy extra at farmers’ markets. Then freeze the fruit for use all year.
When shopping for frozen fruit at the grocery store, buy the plain packages. Frozen fruit is sweet enough without added sugar or syrup.
Buying local frozen fruit
To know if your frozen fruit came from a farm in Ontario, look for the Foodland Ontario logo or contact the manufacturer. “Product of Canada” may also be listed on the package label. That tells you the fruit came from a farm in Canada. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.
Tips for storaging frozen fruit
Frozen fruit will keep in the freezer for up to one year.
To freeze fresh fruit:
Rinse fruit. Cut away any bruised or spoiled parts.
Place fruit pieces (berries, pitted cherries) or slices (peeled, pitted peaches) in a single layer on a baking sheet. This method keeps the fruit from sticking together when you put it in freezer bags.
Freeze until solid, then transfer to freezer bags. Squeeze air out of the bags before sealing.
Label bags with the date so you know when to use it by.
5 things to do with frozen fruit
1. Icy fruit pops
This is a fun food for children’s parties or sleepovers. With a little help, kids can make their own creations.
Thaw 2 cups (500 mL) of frozen fruit and blend with ¼ cup (60 mL) of apple juice or milk for creamier pops.
Pour mixture into 10 small Popsicle molds or 3-ounce paper cups. Cover with foil and insert Popsicle sticks through the foil.
Freeze for 5 hours or overnight.
To remove icy pops, loosen bottom halves by holding the mold under warm running water and gently pull on the sticks.
Try this recipe: Layered Yogurt Pops
Try muesli for breakfast or a snack. It’s easy to make, delicious andnutritious. If you love oatmeal, you’ll like muesli!
To make muesli: Soak raw oats in yogurt overnight along with any of fresh, frozen, canned or dried fruit, nuts or seeds (pumpkin, sunflower, flax). Add flavour with cinnamon, nutmeg, vanilla or a touch of honey or maple syrup.
In the morning the oats will be soft and creamy. Top with a little more yogurt or a splash of milk.
3. Refreshing smoothies
Enjoy a thick smoothie after a great workout, or start your day with a grab-and-go smoothie for breakfast. Kids love drinking and making smoothies too!
In a blender, combine 2 cups (500 mL) each of milk and frozen fruit, ½ cup (125 mL) yogurt and 2 tbsp (30 mL) juice (makes 4 servings).
Try these combinations:
Or try these smoothie recipes using frozen fruit:
Ground up Frog Smoothie
Rhubarb Sauce, Smoothies and Shakes
4. Topping for pancakes, waffles, French toast or angel food/sponge cake
Thaw and warm up frozen fruit in a pot over the stove or in the microwave. Try adding orange or lemon zest or almond extract.
Make your maple syrup go farther. Add mashed-up thawed fruit and heat gently.
5. More ideas for frozen fruit
Serve frozen fruit in a bowl as part of a snack. (Reduce the choking hazard for small children by offering them semi-thawed fruit.)
Add colour and fruity flavour to water. Try frozen mango or berries. Freeze lemon, lime or orange slices too. Or try this Holiday punch.
Make a simple fruit dip. Purée frozen fruit then swirl it into yogurt.
Try frozen fruit in muffins, crisps, bread pudding or loaves. Add frozen berries to batter before they thaw. This prevents the colour from bleeding into the batter.
You may also be interested in:
Video: How to store fruit to keep them fresh
Video: Simple steps to freeze food right
Video: Everyday tips for washing vegetables and fruit
Last Update – August 23, 2017