Frozen fruits and frozen vegetables are good for you!
They are just as nutritious as fresh produce, and may sometimes be even a little more nutritious!
Because fruits and/or vegetables are processed (washed, cut, and frozen) very soon after being harvested, their freshness is “frozen” in place at just-picked quality! This can include ripeness (as they don’t have to be picked early to prevent spoilage on the way to the customer) and nutrition. Here’s how the process works:
Why are frozen vegetables and fruits are sometimes higher in nutrition than fresh ones?
Some vitamins and antioxidants degrade over time. Freezing a fruit or vegetable stops or really really slows down this process, so the vitamin content of frozen produce might be higher than one that has been sitting in the produce section (or in your fridge drawer) for a few days.
(This is not to say that fresh vegetables or fruit are devoid of nutrition if you don’t eat them right out of the ground or off the tree – it is only a very small portion that degrades. I just like to illustrate that you aren’t missing any nutrition by eating frozen produce)
Besides excellent nutrition, think of the other benefits of frozen produce!
No washing, chopping, slicing, peeling, needed – ready to use!
Most plain frozen fruits and vegetable products are just that – frozen fruits and vegetables. They don’t contain any added salt, sugar, fat, or preservatives! (You can always check the ingredients list if you want to make sure)
Sometimes they are more affordable than fresh, especially if it is a seasonal item (like strawberries or peaches) or one that does not grow where you live
Some vegetables are even packaged in a bag you can microwave directly so you don’t even have to get another dish dirty! (This is easy and pretty safe and a great way to get kids helping – just be careful with the hot package when it’s done!)
Some ways to use frozen produce besides steaming or making smoothies
Add frozen fruit to baked goods – blueberry muffins anytime 😀
Top a cereal or yogurt with frozen fruit
Cook frozen fruit with a few spoons of sugar to make a syrup that you can use on whatever you like!
Add frozen vegetables into the last few minutes boiling pasta to get an extra serving of veggies
Add frozen vegetables to a soup – again you can just throw them in the last few minutes
Who loves apple crisp? The cinnamony-syrup covered apples, topped with bites of buttery, crunchy oats. Mmmm. I have been known to eat apple crisp for breakfast or dinner as well as dessert. And after this post, you might consider an apple crisp breakfast too!
Here’s some good nutrition news about apple crisp:
Apple crisp can totally count as a serving of fruit
Right off the bat, if you’re eating an apple crisp (or any type of fruit crisp) you’re eating some fruit! Recommendations for daily fruit intake vary from 1 cup to 2 1/2 cups. Even a small serving of crisp will probably have at least 1/2 cup of fruit, which will give you a good portion of your recommended fruit intake regardless of whether you’re aiming for 1 cup or 2 and a half!
Apple crisp can be a source of whole grains
Most apple crisp recipes I am familiar with include oats (quick or rolled) as part of the delicious crumbly topping. Both of those forms of oats are whole grains, which compared to refined grains, have higher fiber and more protein. The USDA recommends at least 1/2 of your daily grains be whole grains. So there you go, by eating apple crisp, you’re moving toward that goal!
Now that you’ve got fruit and whole grains, all you need to make a meal is some protein, maybe some vegetables or calcium
For breakfast, serve with some scrambled eggs or a scoop of yogurt for protein
Apple crisp + slice of sharp cheddar cheese is a classic combination that provides protein + calcium and you should try it if you haven’t
For a vegetarian/vegan breakfast option, serve alongside a handful of nuts and a calcium-fortified beverage
Serve the above options in the evening for a breakfast-for-dinner option
Pork + apples is a winning combination. Some pork chops + steamed or roasted vegetables + this crisp …*chef’s kiss*
Serve alongside your favorite sausage and a green salad
Ways to make your apple crisp even more nutritious:
Use whole wheat flour as the flour portion in the recipe for even more whole grains
Don’t peel your apples. A large part of the fiber in an apple is in the skin. (Plus, this way you don’t have to spend all that time peeling apples)
If you want to replace some of the saturated fat with unsaturated fats, replace the butter with a plant-based substitute like Smart Balance which has more unsaturated fats and omega-3 fatty acids
Now, I just want to say that apple crisp is a magical food that will solve all of your problems or that you can eat as much as you want because it can do no wrong. Like any food, balance is key.
The main thing I want you to take away is that this cozy dessert has plenty to be happy about. So next time you’re enjoying some cinnamonny, crumbly, apple-y goodness, rejoice in the ways it is nourishing you!