Make the Most of Seasonal Produce
Fresh fruits and vegetables are often at their best flavor, quality, and price when they’re in season. If you have more produce than you can use right away, freezing it is an easy way to reduce food waste, save money, and keep nutritious ingredients on hand for future meals.
For best results, rinse and dry your produce, remove any inedible portions, and cut it into bite-sized pieces. Most vegetables should be blanched (briefly cooked in boiling water for about 2 minutes), then immediately cooled in ice water before freezing. This helps preserve their color, texture, flavor, and nutrients. Fruits can typically be frozen without blanching. Spread produce in a single layer on a baking sheet to freeze, then transfer it to a freezer-safe bag or airtight container. Most frozen fruit maintains good quality for up to 6 months, while vegetables can last up to 12 months.
Money-Saving Tip: If fresh produce is unavailable or too expensive, frozen and canned fruits and vegetables are nutritious, affordable alternatives. Choose canned fruits packed in 100% juice and vegetables labeled “low sodium” or “no salt added” when possible.
Berry Banana Smoothie
Prep Time: 5 minutes
Servings: 1
Ingredients
· 1 cup frozen mixed berries
· 1 frozen banana
· 1 cup low-fat milk, shelf-stable milk, or prepared powdered milk
· ½ cup plain nonfat or Greek yogurt
· 1 tablespoon peanut butter (optional, for extra protein and health fats)
· 1 tablespoon rolled oats (optional, for added fiber)
Directions
· Add all ingredients to a blender.
· Blend until smooth.
· Enjoy immediately.
Nutrition (per serving): Approximately 290 calories, 20 grams of protein, 6 grams of fiber, and an excellent source of vitamin C. It also provides calcium and potassium to support overall health.
Why You’ll Love It
This smoothie is a quick, nutritious breakfast or snack that makes great use of frozen fruit. Berries provide vitamin C and antioxidants that help support overall health, while bananas add potassium and natural sweetness. Yogurt adds protein and calcium to help support strong bones, and oats provide extra fiber to help keep you feeling full longer.
Keeping frozen fruit on hand makes it easy to prepare healthy meals and snacks any time of year. Whether you freeze seasonal produce yourself or use frozen fruits from the grocery store or you local food pantry, it’s a convenient, budget-friendly way to enjoy more fruits while reducing food waste.