When a heatwave hits, you’ll definitely want to eat something chilly. Frozen fruit is a versatile and nutritious option that both tastes delicious and can help cool you down.

Whether you’re looking to add more fruit to your diet, find refreshing summer treats, or simply want to make the most of your frozen fruit stash—here’s all you need to know about frozen fruit and fun ways to use it.

Frozen Fruit Nutrition Facts

To set the record straight, frozen fruit is just as nutritious as fresh. It stays stable for about 6 to 9 months. “Fruit is frozen at the peak of freshness so typically frozen and fresh fruit have similar nutrient content,” says Joanna Gregg, a MyFitnessPal dietitian. She says that in some cases, it might contain higher vitamin content than fresh (1).

Some frozen fruits contain added sugar and other preservatives, so check a package’s nutrition facts and avoid those with these additives.. Ascorbic acid, a form of vitamin C, is often found in frozen fruit to prevent spoilage and may improve nutrient content(2). 

6 Fun Ways to Eat Frozen Fruit

Frozen fruit is a common ingredient in smoothies, but there are other creative ways to use it. If you’re looking for a way to eat more fruit while staying cool during the summer, here’s a list of more ways to eat frozen fruit, courtesy of MyFitnessPal’s registered dietitians.

#1: Popsicles

If smoothies are the go-to, popsicles are the underrated MVP. They’re also perfect for using up fresh fruit that’s about to turn. All you need is:

• Fruit
• Yogurt or juice
• Popsicle molds or paper cups

Blend the ingredients until smooth and pour into popsicle molds. If you don’t have premade popsicle molds, you can use a paper cup covered with saran wrap, then puncture a popsicle stick into the saran wrap. 

#2: Infused Water

Love flavored water? “Pop some into your water bottle to flavor it on a hot day,” says Gregg. It chills your drink while adding a subtle burst of flavor. Chopped strawberries work well, but you can use any fruit you like to liven up plain water.

#3: Breakfast Toppings

Frozen fruit makes a great topping for creamy, spoonable breakfasts. Try it in:

• Cereal
• Overnight oats
• Yogurt
• Chia pudding

If you are adding icy strawberries or blueberries to a breakfast you plan to eat a little later, Gregg suggests enjoying it before the it thaws completely to minimize spoilage and preserve taste.

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About the Expert

Joanna Gregg, MS, RD is a Food Data Curator at MyFitnessPal. She earned her bachelor’s degree in Nutrition from Georgia State University and her Master’s degree from The University of Nebraska. Her focus is helping people find the right balance of food, fitness and healthy living to reach their optimal health.

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#4: Frozen Fruit Bites and Bark

Turn frozen fruit into a snackable treat with just yogurt or chocolate.

For bites:
Dip frozen or fresh fruit chunks into yogurt or melted chocolate, let the excess drip off, and place them on a parchment-lined plate. Freeze until solid for a cool, crunchy snack.

For bark:
Mix chopped fruit into yogurt or melted chocolate, spread it thin on a parchment-lined tray, and freeze. Once solid, break into pieces for an easy, satisfying treat.

#5: Shaved Ice

Blend frozen fruit on its own in a food processor or high-speed blender, and you’ll get a texture that’s surprisingly close to shaved ice. No need to add liquid—make sure your equipment is completely dry to keep the mixture fluffy and scoopable. It’s an easy way to turn any frozen fruit into a refreshing, slushy-style treat.

Try this with a bunch of different fruits, like:

• Strawberries
• Blueberries
• Pineapples
• Dragonfruit/Pitaya
• Bananas (creates more of an ice cream-like texture)

You can use one fruit, or make your own flavor combinations!

#6: Salsas

For a more savory uses, try adding it to salsas. Paired alongside tortilla chips, salsas are a mouth watering (and potentially spicy) way to use frozen fruit. Gregg recommends trying tropical fruits like mango and pineapple.

Additional Tips

If you don’t feel like spending too much time in the kitchen, here are some other easy frozen fruit tips to remember.

• Frozen bananas make the best texture in smoothies as they create a creamy consistency.
• Frozen grapes and chopped watermelon are great bite-sized snacks.
• Freeze a tangerine, cut it lengthwise, and flip the peel inside out for a crunchy, icy snack.

The Bottom Line

For a sweet snack that is both nutritious and delicious, frozen fruit is a great option. Whether you want to explore the freezer aisle at your local grocery store or have excess fresh fruit lying around—you can easily turn a simple ingredient into an exciting treat.

The post 6 Fun Ways to Use Frozen Fruit This Summer appeared first on MyFitnessPal Blog.