Every month we explore the who, what, where, when and why of an important topic so by the end of the month, you’ll have more information and confidence to make meaningful changes to eat and live better with IBD.

Much of our newsletter content in 2021 will focus on getting back to the basics.  

This month’s theme: The Advantages of Frozen Fruit

Last week we talked about why fruit is an important part of a well-balanced diet, and we reviewed its many health benefits, specifically for those with IBD. Most of us don’t eat the recommended 1-2 cups of fruit per day any time of the year, but eating fruit in the winter is especially difficult because fresh fruit is scarce (more so in some parts of the world than others). No problem! Go frozen. 

This week we’ll share practical tips for adding more frozen fruit to your diet.

FAQs about the practicalities of frozen fruit

What should I look for when shopping for frozen fruit? 

Choose bags of frozen fruit where you can feel the individual pieces. They should be hard, not mushy. Look for options without added sugar. 

Where should I store frozen fruit?

Store frozen fruits in the back of the freezer, so they’re not exposed to room temperature air every time you open the freezer door.

Can I freeze my own fruit?

Yes! To freeze fruit, prepare fruits as you would if you were going to use them fresh -- wash berries, peel and core apples, remove pits from peaches and slice. Then place the fruits in a single layer on a baking sheet and put them in the freezer for a couple hours. Once frozen, transfer them to a freezer container, remove as much air as possible, and store in the freezer for future use.

How long does frozen fruit last?

On average, 8 months in an air-tight container.

How to eat frozen fruit

Here are some of our favorite ways to enjoy frozen fruit throughout the winter (and beyond): 

Smoothies - We love smoothies so much we wrote a book about them. Smoothies are one of the best ways for people with IBD to eat more fruit EVEN while following a “low-fiber” diet. We recommend using at least one serving of frozen fruit (versus fresh) to chill smoothies.

Toppings - Frozen fruits make great toppers for oatmeal, yogurt, and homemade pancakes. 

In case you’re curious about using frozen fruit in overnight oats, this food lover conducted many experiments comparing frozen fruits to fresh. Here’s what she learned.

As they are - Some frozen fruits make excellent sweet treats right out of the bag. Colleen’s son frequently requests “cold” strawberries and blueberries. Grapes and mango chunks are also delicious. 

Fruit sorbet - Who says you can’t enjoy frozen fruit sorbet in the winter? Not us! It’s quick, refreshing, tasty and nutritious. 

To make fruit sorbet using frozen fruit:

1. Place 8 oz frozen fruit (your choice) in a food processor.
2. Pulse the fruits into small pieces.
3. Add 1 tbsp lemon juice; pulse until smooth.
4. Taste.
5. For sweeter sorbet, add up to 2 tsp honey or maple syrup; pulse until smooth.
6. Put sorbet in the freezer for 30 minutes.
7. Voila!

Coming up later in the month… 

Scott will share what he thinks are the best tasting frozen fruits and how he takes advantage of their benefits + Bertina will share an original IBD-friendly recipe using frozen fruit. 

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Did you know that smoothies are one of the simplest and tastiest ways for people with inflammatory bowel disease to consume wholesome foods, including fruits, vegetables and other high-fiber foods, like nuts and seeds EVEN while following a “low-fiber” diet.

Learn everything you ever wanted to know in our book Smoothies to the Rescue!  

Check it out

Do you have a question or comment about these topics, or something else? Just reply with your to this email and it may appear in an upcoming newsletter.

In good health,

Colleen, Bertina & Scott

This newsletter is for informational purposes only and is in no way intended as medical counseling or medical advice. Results may vary