It’s long been reiterated that eating fruits and vegetables as much as you can contribute to good health. However, what if your favorites are not in season? The best option is to go frozen. The nutritional value of fresh produce has the same benefits as frozen fruits and vegetables, as they are picked and frozen quickly to confine their flavor and nutrients.
Generally, it is conserved at a temperature of -18 to -20 degrees Celsius. Additionally, frozen produce prevents any spoilage and preserves the food longer. Incorporate individually quick-frozen (IQF) foods in your menu and benefit from high nutritional value, no preservatives, and easy to prepare cuts.
1. Raspberries
IQF raspberries are rich in flavonoid and phenolic compounds with a low fructose level which helps in brain functioning and reducing the development of cancer cells. A cup of IQF raspberries can provide you one-third of the daily prescription for vitamin C. Quick-frozen raspberries are best consumed for ice creams, yogurts, desserts, jellies, or any entrée that demands raspberry pieces.
2. Blackberries
IQF blackberries contain a high balance of vitamin C and K, fiber, and manganese to boost brain health. A cup of IQF blackberries gives you 62 calories, 14 carbs, and 1 gram of fat. It can be used in baking muffins, tarts, pancakes, biscuits, pies, preserves like jams, syrup, and purees. Furthermore, it is added in ice cream, yogurts, milkshakes, cereals, smoothies, flavored beers, and wines.
3. Blueberries
IQF blueberries are high in antioxidants and have a sweet juicy flavor. It contains vitamin C and elements known to reduce cholesterol. A cup contains 84 calories with 15 grams of carbohydrates. Its unique sweetness and flavor are best used in desserts or a simple garnish, baking flapjacks, cakes, muffins, cereals, flavored milk, yogurts, ice creams, jellies, jams, purees, juice concentrates, and preserves.
4. Mixed Fruit
IQF mixed fruit has several portions of packaging. Some have mixed of all the berries, while some non-berries, or a combination of both. The most common mixes are wild blueberry, red currant, strawberry, cherry, blackberry, and raspberry. Adding IQF mixed fruit to your diet guard your cells against free radical damage. IQF mixed fruits are best known for smoothies and salad applications.
5. Strawberries
Strawberries are considered the optimum berry in making jams. It is rich in vitamin C, manganese, folate, and potassium. Varieties include Primori, Fortuna, Candonga, Sabrina, among others. Other than jams, IQF strawberries are also best to incorporate in ice creams, biscuit fillings, yogurt drinks, and chilled desserts. It usually comes diced or sliced in different sizes.
6. Rhubarb/Apple pie mix
Rhubarb was cultivated and grown in Asia for its medicinal functions. In the 18th century, Britain and America consume it for culinary purposes. Rhubarb is a good source of potassium, vitamin K, vitamin C, magnesium, and calcium with the lowest sodium, saturated fat, and cholesterol. A 100-gram rhubarb provides you 26% of the daily value for vitamin K1. It is ideal to use in pies, desserts, and crumbles.
7. Sour or Sweet Cherries
Generally, IQF sour cherries are processed from the Prunus Cerasus variety, while sweet cherries are from the Prunus Avium variety. These varieties are commonly from Poland, Turkey, and Russia. Eating a cup of cherries promotes a healthy digestive system. It is ideal for fruit pies, beverages, salads, parfaits, compotes, toppings for waffles, pancakes, yogurts, cereals, desserts, jams, milkshakes, coulis, and puddings.
8. Blackcurrants
IQF blackcurrants are antioxidants that contain vitamin C, anthocyanins, gamma-linolenic acid, polyphenolic substances that boost the immune system. A 100-grams of currants gives you 300% of the daily value for vitamin C that develops immunity. IQF currants are used to flavor liquors, ice cream, jams, tarts, pudding, cupcakes, compote, and pies.
9. Passion Fruit
The tropical passion fruit has a thin outer layer with juicy seeds inside. Despite its size, it is a good source of fiber, iron, vitamins C and A. It further lowers the risks of diabetes and heart disease. A piece can give you 17 calories, 2 grams of fiber, less than 10% of the required daily value of vitamins C and A, and 2% of iron and potassium’s DV. It can be served as juice, cakes, mousse, salads, and yogurts.
- Banana
IQF bananas are the best sources of potassium, pectin, fiber, magnesium, vitamins C and B6. It is known to minimize swelling, reduces the development of diabetes, helps in weight loss, increases the production of white blood cells, and improves the nervous system. A medium-sized banana can already provide you with 33% of the recommended daily intake of vitamin B6. It is ideal for making bread, cheesecake, milkshakes, and other desserts.
- Pianapple
IQF Pineapple is loaded with vitamins C, A, K, calcium, phosphorous, zinc, and manganese. All these nutrients aid in a healthy immune system and metabolism. It is also packed with disease-fighting antioxidants that combat free radicals in the body. A cup of IQF pineapple gives you 19 grams of carbs and 1-gram protein. IQF pineapples are ideal for sorbets, whips, summer drinks, cakes, smoothies, and tarts.
- Mango
Mango contains dozens of polyphenols like mangiferin, which acts as an antioxidant. It helps boosts immunity as it carries folate, vitamins B, C, K, and E that helps improve immunity, digestive, anticancer, skin, and hair health. A cup also provides you 10% of the daily intake for vitamin A. It is a versatile fruit that can be easily added to your diet. It can be incorporated in smoothies, salsas, and salads.
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