Freeze Your Favorites

Summer and fall are seasons of abundant harvests, so we asked Macon Guidry, RD, WakeMed Outpatient Nutrition, for tips on what to do with your extra seasonal favorites. Savor those flavors a little longer with these cool ideas for using and preserving fresh fruits and veggies. After all, those crisp fall days can be perfect for some creative fun in the kitchen.

“When people think about preserving foods, they might automatically think about canning, which can be fun but can also be a bit more complicated,” said Guidry. “Freezing foods is a simple and quick option that can preserve fresh flavors, and when you freeze fresh produce, it preserves the nutrients.”

Guidry suggests getting the kids involved in fun ways. One of her favorite ways to use extra fruits is to make smoothie bags for the freezer.

Let the kids pick their smoothie combinations. Then write their name on the bag and freeze for the future!

“Kids are more likely to drink a smoothie if they are involved in the preparation,” said Guidry. “Being engaged in hands-on kitchen activities and having choices gives them pride and ownership.”

• Wash your hands well.
• Rinse and scrub away any dirt with a produce brush.
• Remove any peel and stems.
• Toss your preferred mixtures into a freezer bag.
• Freeze for the future.

When you have smoothie bags ready to grab, all you need to do is toss the contents in a blender, add some liquid and mix it up. It’s an easy and nutritious on-the-go breakfast or quick snack after outdoor play.

“The fiber in fresh fruit smoothies is what makes them so good for you,” said Guidry. “So avoid the addition of sugary juice.”

Try different combinations of fruits and proteins such as milk, yogurt, dairy alternatives and nut butters. You can also add some good fats such as coconut milk, avocado and chia seeds. Check out some of her favorite smoothie combinations and tips.

Blending Tip:

If you are going to mix in dark greens, you need a high-powered blender to really chop up the greens.

Tips for Handling Produce:

• Make sure your counters and cutting board have been sanitized.
• Never prep your produce with raw meat nearby.
• Always remember to wash your hands and clean under your nails. For more tips on food safety, blanching veggies before freezing, and other preparation tips, visit eatright.org.

Yummy Recipes:

• Pumpkin Spice – Pumpkin, bananas and a dash of cinnamon + almond milk + yogurt
• Tropical Treat – Mango, bananas, peaches + coconut water + yogurt
• Berry Butter – Raspberries, blueberries and strawberries + almond butter + low fat milk or dairy alternative
• Melon Basil – Watermelon and strawberry + coconut water + yogurt + basil
• Go Green – Get creative and add spinach, cucumbers, celery, cilantro or parsley
• Splash & Dash – Experiment with a splash of citrus or a dash of cinnamon or ginger
• Sweeten Naturally – Add a date, some pineapple or a little honey or maple syrup

FREEZER FUN

• Make popsicles from your smoothies.
• Skewer fruit and make frozen kebabs.
• Dip fruit in a little chocolate or peanut butter and freeze it.

WATER INFUSIONS

Add a splash of flavor to some water by infusing it with cucumbers, citrus, fresh fruits and herbs. Guidry says this is a great way to use up a handful of any extras and to keep the family focused on hydration. Kids enjoy being a part of the infusion process from selecting ingredients to the taste testing. Guidry recommends the refreshing combination of blueberries, lemon and rosemary. Remember to remove the fruit and herbs after 24 hours and keep the water cold and ready to enjoy in the refrigerator.

ICE ICE BABY!

Don’t let those fresh herbs go to waste! Freeze them. This is an easy way to make sure you have the herbs you need year-round for tomato sauces, soups, salads and dressings.

• Simply wash, chop and put them in an ice cube tray.
• Fill the tray with just enough water to cover herbs.
• You can also freeze them in olive oil.
• Once frozen, remove from the tray and tightly seal them in freezer bags. They should last for up to 12 months.
• Then just toss it in your pan when cooking.

SAVE THE SAUCE

The next time you make a homemade tomato sauce, freeze the extra!

“Just make sure the tomatoes are peeled and well cooked,” said Guidry. And always bring it to a boil before cooling and freezing.” Properly stored tomato sauce should last for three months in food safe freezer containers.

You Can Can

If you have an abundance of fresh fruits or veggies and want to try canning, follow the safety tips and instructions for different types of food canning. Here are some resources to check out:
FDA.GOV | USDA.GOV | CES.NCSU.EDU

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Outpatient Nutrition Services

Do you need help determining how to eat healthy or finding healthy choices for your family? Consider scheduling with our WakeMed Outpatient Nutrition Services.

Our licensed, registered dietitians in Nutrition Services are committed to providing evidence-based, scientific nutrition advice. They can help with weight management, healthful living and nutritional care related to bariatric surgery.