Is fresh always best?

If you have run out of fresh fruit or vegies, or when they are too expensive or out of season – frozen, canned and dried varieties are great alternatives.

Frozen and canned fruit and veg are processed straight after picking, locking in the nutrients and making them just as nutritious as fresh. Dried fruit and vegies have a long shelf life, meaning you can keep them in the pantry for long periods to use when needed.

Benefits of frozen, canned and dried fruit and veg

• often cheaper than fresh produce
• they are available all year round
• they have a longer shelf life
• often pre-prepared which saves time
• minimal waste as you use only what you need

Frozen produce

Frozen fruit and veg can help reduce waste as you can keep them in the freezer for up to 12 months and use what you need as you go.  Frozen fruit and veg can be bought pre-peeled, chopped and even cooked, saving you time!

Fantastic ways to use frozen fruit and veg:

• Add frozen veg such as peas and corn into a vegetable fritter or vegie meatloaf.
• Pack some frozen mixed veg into fried rice.
• Add frozen edamame beans to a delicious poke bowl.
• Throw  your favourite frozen veg into a warming winter soup
• Blend frozen fruit with some low-fat yoghurt to make a refreshing iced dessert
• Frozen fruit is perfect in smoothies like our berrylicious smoothie.
• Use frozen berries in muffins or pancakes like our blueberry and oat muffins.
• Frozen fruit is a great addition to porridge – it also helps cool it down if you are in a hurry!

Canned

There are many benefits to canned fruit and veg.  They can sit in the pantry until you need them, they are portable, many types are ready-to-eat and some types have added herbs and other flavours to make them even tastier!

Top tips for using canned fruit and veg:

• Choose “no-added-salt” or “reduced-salt” vegies if available.  Go for fruit canned in juice rather than in syrup or jelly.
• Add canned beetroot to sandwiches, wraps, rolls and burgers.
• Use canned tomatoes in pasta sauces like in our roast pumpkin and tomato sauce recipe.
• Add canned legumes such as kidney beans, black beans and brown lentils to mince dishes like these Mexican meatballs.
• Use canned legumes such as cannellini beans in soups and salads like this classic bean salad.
• Add crunch and protein to salads by including canned chickpeas as in this rainbow vegetable salad with chickpeas.
• Use canned pear in our pear and yoghurt slice.

Dried

You can keep dried fruit, veg and legumes in the pantry for ages and use them to add flavour, texture and nutrition to dishes.

Top tips for using dried fruit and veg:

• Add dried fruit such as sultanas or prunes to sweeten porridge.
• Add dried lentils or split peas to winter-warming soups such as this red lentil soup.
• Use legumes such as chickpeas and lentils in curries such as this sweet potato and red lentil curry.
• Cut the cost and boost the nutrients in bolognaise sauce by reducing the amount of meat and bulking up with dried red lentils.
• Add flavour to recipes with the addition of dried herbs and dried mushrooms.

Make getting your 2 serves of fruit and 5 serves of vegies every day easy by keeping some frozen fruit and vegies in the freezer and canned and dried varieties in the pantry.

Check out our recipes for more tasty ways to include fruit and vegies in your day.

And, read our 6 tips to get you loving legumes.

© Cancer Council NSW 2024 Head Office Address: 153 Dowling Street, Woolloomooloo NSW 2011. Cancer Council NSW is registered with the Australian Taxation Office as an Income Tax Exempt Charity: Charitable Fundraising Authority No. 18521.

Some images on this site have been supplied by Cancer Council Western Australia's Crunch & Sip website