Freeze Your Spoiling Fruit
June 01, 2015
-
If you have fruit that’s about to spoil, toss it into your
freezer instead of the trash
-
If you want a sorbet-like texture, all you need to do is blend
up frozen fruit with a bit of lemon juice (optional) and you’ll
have homemade sorbet
-
If you're insulin or leptin resistant (are overweight, diabetic,
hypertensive, or have high cholesterol), it would be advisable
for you to limit your fruit intake
By Dr. Mercola
With summer comes heaps of fresh fruit at your farmer’s market,
and you might find you’ve brought home more than your family can
eat. If you have fruit about to spoil, you don’t have to toss it in
the trash. Put it in your freezer instead.
The New York Times recently featured five recipes for
fruit ice, which make great use of ripe fruit.1
Unfortunately, the recipes, including Mango Lime Sorbet, Watermelon
Granita, and others, all call for sugar and corn syrup, which I
don’t recommend.
You can, however, make a tasty treat using just frozen
fruit – no added sugar necessary. Some people enjoy plain frozen
fruit, for instance, as a sweet (and cooling) treat in the summer
months. Frozen grapes are popular but you can also try frozen
bananas and berries. The latter work wonderfully when added to
homemade smoothies.
If you want a sorbet-like texture, all you need to do is blend up
frozen fruit with a bit of lemon juice (optional) and you’ll have
homemade sorbet in a flash. Take the incredibly simple watermelon
sorbet recipe from Real Food Kosher, below, for example:2
Watermelon Sorbet
Ingredients :
- Half or whole watermelon, cut into chunks, rind and
seeds removed
- Freshly squeezed lemon juice – optional
Method:
- Freeze watermelon chunks overnight.
- Place frozen chunks in blender, add lemon juice if
using, and blend. Depending on your blender, you may
need to add a bit of water or juice to help crush the
chunks.
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Freezing Your Fruit Helps Cut Down of Food Waste
You might not think throwing a bunch of rotten bananas or mangoes
in your trash is a big deal, but organic waste is actually the
second highest component of landfills in the US. Organic landfill
waste has increased by 50 percent per capita since 1974.3
Further, a report from the National Resources Defense Council
(NRDC) revealed that 40 percent of food in the US goes
uneaten, which amounts to a waste of more than 20 pounds of food per
person, every month.
This amounts to upwards of $2,275 in annual losses for the average
US household of four.4
This isn’t simply a matter of the food itself, as with this waste
comes:
- $165 billion that is essentially “thrown out”
- 25 percent of freshwater usage, wasted
- Huge amounts of unnecessary chemicals, energy, and land use,
also wasted
- Rotting food in landfills, which accounts for nearly 25
percent of US methane emissions
The NRDC report also estimates:5
“…food saved by reducing losses by just 15 percent could
feed more than 25 million Americans every year at a time when
one in six Americans lack a secure supply of food to their
tables.”
In all, it’s estimated US families throw out about 25 percent of
the food and beverages they buy. In the UK, about two-thirds of
household food waste is due to food spoiling before it is used. And
shockingly, more
fruits and vegetables are wasted in the US food system
than are actually consumed (52% are wasted versus 48% consumed)!6
How You Store Your Fruit Matters
Freezing your fruit is one way to stop the ripening process and
extend their usability. However, even before this point proper
storage can extend their shelf life. Here are some tips for storing
various types of fruits:7
Apples: Store on the counter, then move
to the refrigerator after seven days. Store apples away from
other produce, as the ethylene gases they produce can damage
other fruits and vegetables. |
Avocados: Let them ripen on the counter, then
store in the refrigerator. |
Bananas: Store on the counter, put them
in the fridge when ripe to extend them for another couple of
days. |
Berries: Refrigerate berries in their
original container, unwashed. Raspberries and blackberries
last only about two days so eat these soon after purchase. |
Citrus fruits: Oranges, lemons, limes,
and grapefruit can be stored on the counter and will last up
to two weeks. |
Peaches: Store in a paper bag punched
with holes on the counter (out of sunlight). Once ripe, put
them in your refrigerator for another three to four days
(this also works for plums and nectarines). |
Pears: Store on the counter until ripe,
then refrigerate. |
Tropical Fruit: Mangoes, papayas,
pineapples, and kiwi should be ripened on the counter. |
Watermelon: Allow to ripen at room temperature,
then refrigerate once cut. |
Is Fruit Good for You?
There’s compelling evidence supporting the notion that
high-fructose diets are responsible for many chronic diseases
and conditions, including insulin resistance,
type 2 diabetes,
and obesity. Fruits contain fructose, which is why some caution is
warranted with their consumption.
That being said, in vegetables and fruits, the fructose is mixed
in with fiber, vitamins, minerals, enzymes, and beneficial
phytonutrients, all of which help moderate the negative metabolic
effects. If you are healthy,
eating small amounts of whole fruits is fine and potentially
beneficial.
However, if you suffer with any fructose-related health issues,
such as insulin resistance, metabolic syndrome, heart disease,
obesity, or cancer, you would be wise to limit your total fructose
consumption to 15 grams of fructose per day. This includes fructose
from ALL sources, including whole fruit.
If you are not insulin resistant, you may increase this to 25
grams of total fructose per day on average. Let me restate my
recommendations on fruit and fructose consumption as simply as
possible:
- If you're insulin or leptin resistant (are overweight,
diabetic, hypertensive, or have high cholesterol), then it would
be advisable for you to limit your fruit intake. As a general
rule, I recommend limiting your fructose intake to a maximum of
15 grams of fructose per day from ALL sources, including
whole fruit.
- If you are not insulin/leptin resistant, (are
normal weight without diabetes, hypertension, or high
cholesterol) and regularly engage in strenuous physical
activity or manual labor, then higher fructose intake is
unlikely to cause any health problems. In this case, you can
probably eat more fruit without giving it much thought.
- However, if you are in category two above, you might benefit
from a further refinement. Fruit will still increase your blood
sugar and many experts believe this will increase your protein
glycosylation. So my approach is to consume the fruit typically
after a workout as your body will use the sugar as fuel rather
than raise your blood sugar.
- Additionally, if you're an endurance athlete, you can
probably get away with eating fairly large amounts of fruits,
since your body will use most of the glucose during
exercise,
so it won't be stored as fat.
- If you're still unsure of just how stringent you
need to be, get your uric acid levels checked and use that as a
guide. See below for details…
Measuring Your Uric Acid Level Can Help You Determine How Much Fruit
Is Right for You
The higher your uric acid, the more sensitive you are to the
effects of fructose. The safest range of uric acid appears to be
between 3 and 5.5 milligrams per deciliter (mg/dl), and there
appears to be a steady relationship between uric acid levels and
blood pressure and cardiovascular risk, even down to the range of 3
to 4 mg/dl.
According to Dr. Richard Johnson, the
ideal uric acid level is probably around 4 mg/dl for men and 3.5
mg/dl for women. If you are one of those who believes fruit is
healthy no matter how much you eat, I would strongly encourage you
to have your uric acid level checked to find out how sensitive you
are to fructose. Eat the amount of fruit you feel is right for you
for a few weeks and then check your uric acid level and see if your
levels are healthy.
If they are elevated, you might try reducing the fruit to
recommended levels and rechecking your uric acid level. Many who are
overweight likely have uric acid levels well above 5.5. Some may
even be closer to 10 or above. Measuring your uric acid levels is a
very practical way to determine just how strict you need to be when
it comes to your fructose – and fruit -- consumption. The chart
below can help you determine how much fructose is in your favorite
fruits:
Fruit |
Serving Size |
Grams of Fructose |
Limes |
1 medium |
0 |
Lemons |
1 medium |
0.6 |
Cranberries |
1 cup |
0.7 |
Passion fruit |
1 medium |
0.9 |
Prune |
1 medium |
1.2 |
Apricot |
1 medium |
1.3 |
Guava |
2 medium |
2.2 |
Date (Deglet Noor style) |
1 medium |
2.6 |
Cantaloupe |
1/8 of
med. melon |
2.8 |
Raspberries |
1 cup |
3.0 |
Clementine |
1 medium |
3.4 |
Kiwifruit |
1 medium |
3.4 |
Blackberries |
1 cup |
3.5 |
Star fruit |
1 medium |
3.6 |
Cherries, sweet |
10 |
3.8 |
Strawberries |
1 cup |
3.8 |
Cherries, sour |
1 cup |
4.0 |
Pineapple |
1 slice
(3.5" x .75") |
4.0 |
Grapefruit, pink or red |
½ medium |
4.3 |
Fruit |
Serving Size |
Grams of Fructose |
Boysenberries |
1 cup |
4.6 |
Tangerine/mandarin orange |
1 medium |
4.8 |
Nectarine |
1 medium |
5.4 |
Peach |
1 medium |
5.9 |
Orange (navel) |
1 medium |
6.1 |
Papaya
|
½ medium |
6.3 |
Honeydew |
1/8 of med. melon |
6.7 |
Banana |
1 medium |
7.1 |
Blueberries |
1 cup |
7.4 |
Date (Medjool) |
1 medium |
7.7 |
Apple (composite) |
1 medium |
9.5 |
Persimmon |
1 medium |
10.6 |
Watermelon |
1/16
med. melon |
11.3 |
Pear |
1 medium |
11.8 |
Raisins |
¼ cup |
12.3 |
Grapes, seedless (green or red) |
1 cup |
12.4 |
Mango |
½ medium |
16.2 |
Apricots, dried |
1 cup |
16.4 |
Figs, dried |
1 cup |
23.0 |
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