The Ultimate Guide to Choosing Frozen Fruits And Vegetables

These days, it’s often thought that the ethical thing to do is buy local and organic produce. But for some, doing so isn’t always an easy option. So what’s a well-meaning consumer to do?

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Believe it or not, frozen produce is a healthy alternative, says registered dietitian Katie Heddleston. Here are her tips for buying frozen produce the next time you head to the grocery store.

1) Frozen fruits and vegetables are not as unhealthy as you might think.
If you’re not concerned with eating organic or local foods, frozen options are a great choice, says Heddleston. “Frozen produce is just fresh produce that is harvested at its peak ripeness, blanched, then flash frozen within hours of the harvest time.”

2) Frozen produce still keeps its nutrients.
Thanks to flash freezing, frozen produce maintain its vitamins, nutrients, antioxidants, and flavor. “Frozen produce, at times, can be even more healthful than the fresh produce available at some grocery stores,” says Heddleston, since it’s flash-frozen at the peak of ripeness, whereas raw produce is often picked before reaching its peak.

3) Microwaving frozen produce is okay—depending on the ingredients.
Those frozen veggie bags that are designed to be microwaved, such as Steamfresh, are “absolutely fine” nutritionally, says Heddleston. “It’s actually preferred to steam or microwave your veggies over boiling, to minimize the loss of water-soluble vitamins.”

4) Avoid frozen produce that comes with added ingredients.
Buying frozen fruits and vegetables is a nutritious option—the problem is when there are added ingredients. For frozen fruit, avoid packages that have the word “sweetened” on them, since you don’t actually need the extra sugar. As for frozen vegetables, “nix the packages that come with cheese or butter sauces.”

5) You don’t have to use the whole bag at once.
Using half the bag of produce and saving the rest for another time is fine, as long as the entire bag hasn’t thawed already. If you do save the rest for later, Heddleston recommends minimizing exposure to air to avoid freezer burn. And be sure to use it sooner than later, “because over many months, nutrients in frozen produce do degrade.”

6) Remember: To each his own.
While there are obvious benefits to buying frozen foods, Heddleston says buying fruits and vegetables in season and locally minimizes the time spent traveling, and therefore exposure to heat, light, and temperature. Still, next time you’re in a pinch, don’t feel guilty about heading to the frozen foods section of the grocery store.

10 steps to the best frozen fruits and vegetables

Freezing Seasonal Produce to Reduce Waste

We often think of freezing fruits and vegetables as a summertime activity when there is a bounty of produce available all around. But freezing is a great strategy for preventing food waste and managing surplus fruits and vegetables any time of year.

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Right now you likely have more apples and oranges than strawberries and peaches, and more carrots and squash than fresh peas and garden tomatoes. Whatever fruits and veggies you have in your fridge, chances are you can freeze them.

We want to help you do it well so you have long-lasting, high-quality food you’ll look forward to using. Here are some general tips for freezing food followed by specific tips for common winter fruits and vegetables.

General Tips for Long Lasting Frozen Food

For the best taste, colour and overall quality of frozen food, limit the amount of air and moisture your frozen food is exposed to at all times. This will extend the life of your frozen food by reducing ice crystals and freezer burn. Follow these tips:

• Use freezer grade containers/bags that are just big enough to hold the food.
• Remove as much air as possible from packaging when freezing and after each use.
• Remove surface moisture from food before freezing by draining or patting dry.
• Open and close freezers quickly to avoid temperature changes.
• Ensure your freezer stays at the correct temperature -18°C (0°F).
• Freeze food in small quantities for convenience and to promote quicker freezing.

Ten Steps to the Best Frozen Fruits and Vegetables

Freezing fruits and vegetables requires a few simple steps. For most vegetables, blanching is very important to have good quality vegetables that last longer than a couple of months. Fruit does not require blanching, but some do require soaking in lemon water to prevent browning.

1. Choose good quality, fresh, ripe produce for the freezer. Eat any bruised or blemished fruits and vegetables right away.
2. Wash well.
3. Peeling is optional. (If you choose to peel your fruits and vegetables, keep the washed trimmings for soup stock or smoothies.)
4. Cut to a size and shape that you prefer using. For example, do you prefer large carrot coins or small diced carrots?
5. Keep fruit that browns quickly (apples and pears) in a mix of lemon juice and water while prepping. Use one tablespoon lemon juice for every cup of water.
6. Blanch vegetables (boil in water) for the recommended time (see chart below) to destroy aging enzymes and keep your frozen vegetables tasty, bright, and full of nutrients. Fruit does not need to be blanched.
7. Remove as much surface moisture as possible – strain, use a salad spinner, let air dry, or pat dry with a clean dish towel.
8. For free-flowing fruits and vegetables, lay on a baking sheet in a single layer and freeze for two hours. Once frozen, transfer to a tight-fitting container or freezer bag.
9. Remove as much air as possible.
10. Label and freeze.

Use within a year for best flavour and texture.

Every fruit and vegetable is unique and has special considerations in order to get the best quality frozen product. Here’s what you need to know for freezing common winter fruits and vegetables.

Freezing Common Winter Fruit

Fall/Winter Fruit Freezing/Thawing Tips Apples (sliced or diced) Texture will change, best for baking or smoothies. Freeze raw, dip in a mixture of 1 tbsp lemon juice and 1 cup water to prevent browning. Do not thaw for baking unless specified. Citrus (lemons, limes, oranges, grapefruit)
Whole
Sliced/Quartered with Peel
Peeled & Segmented Frozen citrus will not hold its shape and the white pith becomes more bitter. Whole citrus or pieces without the peel are excellent for juicing or blending into smoothies. Frozen slices with peels can be added to beverages. Zest before thawing, squeeze for juice after thawing. Cranberries Freeze on tray first, no treatment needed. Use just like fresh, do not thaw unless specified. Pears Freeze raw, dip in a mixture of 1 tbsp lemon juice and 1 cup water to prevent browning. Do not thaw for baking unless specified. Pomegranates Freeze seeds on tray first, no treatment needed. Use just like fresh, no need to thaw.

Freezing Common Winter Vegetables

Fall/Winter Vegetables Blanching Time/Freezing Tips Beets (cubed or sliced) Cook fully Brussels Sprouts 3 minutes Cabbage (shredded) 1 ½ minutes Carrots
Small, whole
Diced/sliced 5 minutes
2-3 minutes (thin-thick) Onions (sliced or diced) No need to blanch, but use within 2 months Potatoes – raw or cooked POTATOES DO NOT FREEZE WELL. Store in cool, dark, dry space. Sweet Potatoes Cook fully Turnips (diced) 2 minutes Winter Squash/Pumpkins
Raw cubes
Cooked puree No need to blanch
Cook fully

Looking for other ways to store or preserve fruits and vegetables? Use our Food Storage A to Z guide.

Do You Freeze Fruits and Vegetables?

Is freezing a method you use to manage extra fruits and vegetables? How do you like to use your frozen fruits and veggies? Share your favourite ways to enjoy frozen fruits and vegetables with us on Instagram at @lovefoodhatewasteca.

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