We LOVE fruits! They taste sweet, make healthy desserts and snacks, and they are loaded with nutrients. However, like fresh vegetables, fresh fruits can be expensive when they aren’t in season and they can spoil quickly. Canned and frozen fruits can be cheaper, more convenient options. Here’s how to make the most of them in your desserts and snacks. a
Healthy Ways to Use Canned or Frozen Fruit
Fruits contain natural sugars and are already sweet enough on their own. Read the Nutrition Facts label when buying packaged fruits so you are sure there is no added sugar or syrup. See the Nutrition Facts label below for an example of where to check for added sugars.
Look at the line ”Includes X g Added Sugars” to see how many grams of sugar have been added in. This label indicates there is no added sugar.
| Total Fat 0g | 12% |
| Saturated Fat 4.5g | 23% |
| Trans Fat 0g | |
| Cholesterol 35mg | 12% |
| Sodium 850mg | 37% |
| Total Carbohydrate 34g | 12% |
| Dietary Fiber 4g | 14% |
| Total Sugars 6g | |
| Included 0g Added Sugars | 0% |
| Protein 15g | |
| Vitamin D 0mcg | 0% |
| Calcium 320mg | 25% |
| Iron 1.6mg | 8% |
| Potassium 510mg | 10% |
Here are additional tips when buying canned and frozen fruits:
- Buy canned or jarred fruits packed in 100% juice or water. The label will often say, “no sugar added.”
- If you buy canned fruit in syrup, rinse and drain the fruit to remove excess sugar.
- Instead of buying individual fruit cups, buy a jar of fruit or natural applesauce and make your own snack-packs with reusable plastic =containers.
- Thaw frozen fruits in the refrigerator overnight and then drain using a colander over a large bowl.
Save the juice for sweetening seltzer or for making fruit ice cubes.
6 Classic Canned & Jarred Fruits
There are canned and jarred fruits that always taste great. The following options are available in most grocery stores. These fruits are all delicious on their own or when used as a topping for plain yogurt, cottage cheese, whole grain pancakes, or oatmeal.
Unsweetened or No Sugar Added Apple Sauce
Peaches
Mandarin Oranges
Mixed Fruit
Pineapple
Pears
Feeling Fancy? Spiced Pears make an easy, decadent dessert
4 Fabulous, Frozen Fruit Finds
Pineapple – Frozen pineapple chunks are naturally sweet and turn any smoothie into a tropical treat. Plus, they are much easier than cutting a prickly pineapple – Ouch! Use frozen or canned pineapple to make kid-friendly Pineapple Orange Popsicles.
Mixed Melon or Fruit Salad – Frozen melon balls or frozen fruit salad make the perfect light dessert. Just thaw and serve or try in our Melon Salsa.
Bananas – Overripe bananas are often cheaper in the “damaged fruit” section of the grocery store. Stock up and freeze ripe bananas in a freezer bag to have them available for a quick Peanut Butter Banana Smoothie.
Mango – Frozen mango chunks blend beautifully into a Mango Green Smoothie.
4 Easy Treats to Make with Frozen Berries
Berries can be expensive when they aren’t in season. Frozen berries are always available and typically cost less. Use frozen or thawed berries in the following treats:
BONUS TIP! If your fresh fruits are starting to go bad, freeze them! Freezing fruits like brown bananas or ripe berries will keep them from ripening any further. You can put them to delicious use with the tips you just learned.
For even more information, explore the Fruit Group from MyPlate.gov.
For more information on reading labels, check out How to Understand and Use the Nutrition Facts Label from the FDA.