Freeze Fruits and Vegetables for Maximum Nutrition Benefits

Freezing fruits and vegetables is a great way to serve the family healthy, nutritious fresh foods all winter. By using safe, approved techniques, the nutrients will be preserved. Freezing foods is quick and easy, and tends to heat the kitchen less on a hot summer day. It also takes less equipment.

Home freezing techniques to preserve high quality foods with the maximum nutritional value are based on the same principles as commercial companies use. This requires a basic understanding of the chemical and physical reactions that take place in the foods during the freezing process. This article talks about the freezing process, how to properly package foods for the freezer, storing foods in the freezer and more. Go to Freeze Fruits and Vegetables for Nutrients, Healthy Eating. Freezing fruits and vegetables is perhaps the best method of preserving nutrients and high quality, if proper procedures are utilized.

Blanching Vegetables before Freezing

The process of blanching vegetables before freezing inactivates the enzymes. Blanching involves dipping foods into boiling water for a short period of time, then chilling rapidly. Foods are then drained, packaged and frozen. Blanching also helps destroy microorganisms on the surface of foods.

For a chart of blanching times for various vegetables, see How to Prepare Vegetables for Freezing.

Steps in Blanching Vegetables

Use a large pot that holds at least 2 gallons. Allow for 1 gallon of water for each pound of vegetable. Other items needed: wire basket or colander, timer, large bowl or pot with ice water, extra ice cubes, additional colander for draining, freezer containers or bags, marking pen for labeling.

1. Bring the water to a rolling boil.
2. Place vegetables in basket (do not crowd), immerse basket into water.
3. Cover pot, keep boiling.
4. Time as soon as water returns to a boil, using the chart How to Prepare Vegetables for Freezing.
5. Put the basket in ice water for same amount of time as blanching. Keep ice in the water.
6. Drain the vegetables thoroughly to avoid too many ice crystals.
7. Pack, using either the dry or tray packs method.
8. Label, freeze.

The blanching water may be used 2 or 3 times; change when cloudy.

Blanching in steam directions are available from the above web site.

Microwave blanching in not recommended; off-flavors, colors and textures may result.

Freezing Fruits

Fruits are usually served raw, so blanching is not a good process. Instead, an ascorbic acid is added to prevent browning and the loss of Vitamin C. The acid interferes with the enzymes and compounds that destroy the nutrients and food quality.

Steps in Freezing Fruits

Wash, sort fruits carefully. Discard portions that are not high quality and fully ripe.

Cut, prepare the fruit as ready to serve (slices, bite size pieces, etc.)

Refer to the How to Prepare Fruits for Freezing chart to determine if anti-browning treatment is needed. Use ascorbic acid as directed in the chart or on the package label.

Prepare dry sugar or sugar syrup as directed in the How to Prepare Fruits for Freezing chart. Dissolve the correct amount of sugar in the specified amount of water, stir. Let sit until sugar is completely dissolved. Do not heat. Sugar syrup may be stored in the refrigerator for up to two days.

Pack into good quality freezer plastic bags, freezer boxes or jars. Allow 1/ 2 inch headspace at the top for expansion. Seal bags or fasten lids on tightly.

Some fruits such as peaches brown easily. These are best packed in rigid containers. Crumple wax paper, place in the headspace at the top to keep fruit under the water.

Additional Resources

Freeze Fruits and Vegetables for Nutrients, Healthy Eating

National Center for Home Food Preservation, Cooperative State Research, Education and Extension Service, U.S. Department of Agriculture (CSREES-USDA)

Freezing and Food Safety, US Dept. of Agriculture

Cooperative Extension Service, click to locate the Extension Service offices in your state.

Freeze Fresh Produce for Winter Enjoyment

Home freezing fruits and vegetables saves money and provides healthy, nutritious food for the family.