During the winter we are often puzzled as to what to do when it comes to fruits and vegetables. Is it better to eat fresh, canned or frozen? This simple guide will help you select the best options.
Setting the Myths Straight In theory, fresh fruits and vegetables contain more nutrients because the ripeness of the produce at harvest time determines the actual level of nutrients.
Since we import fruits and vegetables from other countries during the winter, they are often harvested before reaching their peak. The longer the produce sits in the truck or on the shelf, the less nutritious it becomes. On the other hand, premium canned or frozen produce is harvested at its peak. In fact, frozen spinach supplies more vitamin A per serving than fresh-cooked spinach.
Buying and Storing Tips
- Buy whole fruits and vegetables when going the canned or frozen route.
- Store potatoes inside a brown paper bag stored in place in a dark, cool place.
- Look for individually frozen fruits and vegetables since they contain less water.
- Similar to their fresh counterparts, frozen produce loses nutrients over time so store them for a short time under well-controlled temperatures (-18°C / 0°F).
- Canned foods should be consumed within one to two years, assuming the can is not damaged.
Cooking Tips
- Use canned or frozen produce that doesn’t include artificial additives, or adjust your recipe to compensate for the added salt and sugar.
- Remember that frozen vegetables are often blanched at the factory, so instead of boiling your produce, try steaming or microwaving instead.
- Select canned tomatoes for cooking and sauces—they are tastier, skinless and more nutritious than fresh tomatoes available during the winter.
- Prepare your own 7-minute jam with frozen berries or tropical fruits cooked at a low heat.
The Best Winter Fruits Use apples, the most common fresh winter fruits, to bake pies, cakes, make parfaits or eat as a snack. Winter fruits like bananas, kiwis and citrus fruits are excellent sources of vitamins and minerals. Try to eat them fresh, to make your own juice or buy all natural, organic juices. Dried bananas are more nutritious than the fresh ones. Very nourishing dried dates and figs taste amazing when used for dessert and appetizer recipes.
The Best Winter Vegetables Broccoli and lentils are wonderful in soups, while baby carrots with humus deliver both vegetables and beans in one snack. Don’t forget to pick up Brussels sprouts, carrots, fennels, squash, beets, celeriac, spinach, kale, lentils, peas, endives, watercress and dark leaf lettuce. All together, they provide excellent sources of vitamin A, C, folate, antioxidants and minerals. Like cabbage, Brussels sprouts revitalize your body, clean up your digestive system, bring equilibrium to your nervous system and help fight ulcers. So take advantage of their freshness.