Health experts give frozen and canned fruits equal billing with freshAmerican Institute for Cancer Research According to health experts at the American Institute for Cancer Research, it doesn't have to be fresh to be nutritious. The Institute recommends the use of frozen and canned fruits - as well as vegetables - during the winter months, when and where fresh produce may be in short supply. "Canned and frozen fruits offer not only great nutrition, but inexpensive and convenient ways to make sure we maximize the variety and servings needed to protect our health," says Melanie Polk, R.D., AICR's Director of Nutrition Education. "These fruits may need to be handled in special ways, but they can offer the same health benefits."  Polk stresses that eating a variety of fruit is an important aspect of good nutrition all year round. Different kinds of fruit offer different types of health-protective substances that help combat chronic diseases like cancer. Apples, for example, are rich in one type of cancer-fighting substance (quercetin) but lack another (ellagic acid) found primarily in grapes and berries. Fresh Isn't Always Best Polk points out that frozen or canned fruits are often healthier alternatives to other options. "Contrary to common opinion," she says, "frozen and canned fruits may be more nutritious than fresh fruit whose nutrients have diminished through shipping and long storage." New technologies, like flash-freezing, trap nutrients and phytochemicals immediately after harvest while fruits are at their peak. Those substances could lose their potency through the long distances or severe conditions fresh fruit withstands during transportation to local markets or storage by retailers and consumers. "Many nutrients, like vitamin C and folate," says Polk, "are extremely sensitive to changes in temperature, light and atmosphere." Fresh fruits and vegetables stored at room temperature for two or three days can lose half of their vitamin C and as much as 70 percent of their folate. Under certain circumstances, canned and frozen fruits may be healthier choices than fresh. Cool Techniques Make the Most of Frozen Fruit The process of flash-freezing berries and cherries offers year-round availability of the unique health-enhancing qualities these fruits contain. But, once defrosted, they may need to be handled differently than their fresh counterparts. Some frozen fruits tend to be softer and somewhat water-logged by comparison. "Frozen berries and cherries work as well as fresh in cooked desserts like pies and puddings," says Polk. "And they're terrific for making the smoothies that are so popular." In a sauce, or as an accompaniment for pancakes, waffles and desserts, these fruits need delicate handling and are often best used in small pieces. In preparing fruit fillings for baked pies, Polk advises reducing slightly the amount of liquid in a recipe, to compensate for the extra water contained in frozen fruit, and slightly increasing the amount of thickeners called for, like cornstarch or tapioca. Frozen fruit requires no adjustments in cooking time when substituted for fresh fruit in cooked pie fillings. Smoothies - the trendy drink made by blending fruit with juices and milk or yogurt - can make nutritious instant snacks, desserts, or breakfast on the run, according to Polk. Homemade smoothies can be healthier alternatives to commercial versions high in sweeteners, fat and calories. A Berry Easy Smoothie 1 cup any type or mix of frozen berries Place fruit, juice concentrate and milk in a blender. Whirl until smooth. Serve immediately. Makes one smoothie drink containing 237 calories and 3 grams of fat. According to Polk, frozen peaches make an excellent pie because they have a drier texture once defrosted than do many other fruits. They keep their shape and produce just the right amount of juice for a pie that can be enjoyed year round. Peach Pie 24 oz. (1 1/2 16-oz. bags) frozen sliced peaches, unsweetened 1/4 cup cornstarch Preheat oven to 425 degrees. Place peaches in a large bowl and let sit at room temperature until ice crystals disappear, about 40 to 60 minutes. Cut any very large pieces of fruit so all are about the same size. Using a rubber spatula, toss frozen peaches with both types of sugar, cornstarch, cinnamon and lemon juice until fruit is coated with the mixture. Mound fruit into a 9-inch pie plate. Cut pie crust into 1/2-inch strips, making at least 12 strips. Space 6 of the longer strips evenly over the top of the pie. Take another 6 strips and weave them through the first ones to make a lattice. Trim away any over-hanging crust from the edge of the pie plate. Using remaining crust, make a border along the rim of the pie, crimping it nicely. Brush crust with beaten egg. Using fingers to ensure an even dusting, sprinkle sugar on the strips of crust, including edges. Set pie on a baking sheet and bake for 10 minutes. Reduce oven temperature to 375 degrees. If rim of crust has started to brown, cover with strips of foil. Bake 30 to 45 minutes, or until lattice is golden and filling has thickened. Remove from oven and let pie sit at least 20 minutes before serving. Serve warm or at room temperature. Note: Instead of a lattice crust, pastry can be cut into small, decorative shapes using cookie cutters and place on top of the filling before baking. Makes 8 servings, each containing 208 calories and 6 grams of fat. Canned Fruit Comes Out of the Closet Improvements in processing have given canned fruits better color, texture and shelf life, easing the life and budget of a busy cook. "A mix of different canned fruits can make salsas, chutneys, or side dishes that can enliven any winter meal," says Polk. She also recommends canned peaches and pineapple for broiled accompaniments to meat, poultry and fish entrées. When making baked fruit pies, Polk suggests using canned fruit packed in water instead of canned fillings. This option allows the cook to add only enough sweetener to satisfy individual tastes and eliminates reliance on prepared fruit fillings that are super-sweetened. The spicy, sweet-and-tangy combination that follows makes a complementary sauce or salsa for poultry, pork, or fish. Saucy Salsa 1/2 cup diced canned sweet cherries, pitted (see Note) Drain fruits before dicing. Gently press excess liquid from cherries before they are measured. Combine ingredients and mix well. Let stand at least 1 hour before serving in order to let flavors develop and blend. This salsa is best when used the day it is prepared. Note: Canned fruit packed in unsweetened liquid is preferred. Makes 6 servings, each containing 33 calories and 0 grams of fat.
For more information, or to contact American Institute for Cancer Research, see their website at: www.aicr.org |
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