Tips for using canned, frozen, and dried fruits in school meals

Besides cereal, milk, and yogurt, fruit products can have hidden added sugars. Frozen, canned, and dried fruits are convenient and have consistent quality. Here are tips to incorporate these options while minimizing their added sugar impact.

Canned

Canned fruit must be packed in water, 100% juice, light syrup, or extra light syrup. One ½ cup serving of diced peaches in light syrup still has 15 grams of added sugars. To reduce added sugars as much as possible, use fruit canned in water or 100% juice.

Canned fruit has the texture of baked fruit because it essentially is. High temperatures used for canning cooks the fruit, which softens it and causes some breakdown.

Canned fruit can be served to students as-is, but may be more enjoyable in recipes. They work well in smoothies, baked goods, and parfaits. They can also work well when warmed and spiced with cinnamon and vanilla extract.

Frozen

Frozen fruits sometimes include sugar for texture and taste. Smoothie blends may also be pre-sweetened. Look for frozen fruit options with no added sugars.

When frozen, water in fruit turns into ice crystals. These ice crystals cause cell breakage, so the fruit loses some shape and texture. When thawed, the fruit is then softer and sometimes a little mushy.

For best results, use frozen fruit in applications where texture won’t be obvious, such as in smoothies, baked recipes, and parfaits.

Dried

Some dried fruits have sugar added to keep pieces separated and to make them less tart. Remember to look at added sugars when considering dried fruits for your menus.

Dried fruits have had much of their water removed. Most are chewy, like raisins, but some are crunchier, like banana chips. Raisins and cranberries are often well-accepted when served by themselves. Dried fruits also work well in baked good recipes like muffins and cookies, or can be used to make energy bars or trail mix. However, keep in mind that the minimum creditable amount is 2 tbsp (1/8 cup).

Try offering dried fruits that are naturally sweeter, like prunes (dried plums) and dates. Put dried fruits without added sugars (e.g., raisins, apricots) on the menu more often than those that tend to be sweetened (e.g., cranberries, cherries).