How to Make a Healthy Dessert with Canned Fruit
Fruit in Light Syrup and Unsweetened Cream Reduce Guilt
Nov 1, 2009 Sapna Nayyar-Pellicane
Canned fruit exists as a way to preserve extra fruit which would otherwise go bad. It can also be a good way to get access to non-seasonal fruit, such as juicy tropical fruit in winter. While it is not considered a better choice than its fresh counterpart, it is less unhealthy if it is not canned in overly sweet syrup and if it is not served with full-fat ice-cream or cream. It also in fact has certain advantages over fresh fruit, as it is "always available" and "can be served right out of the can," according to a 2009 article on "Canned Food Convenience," published on the website, food-management.com, by Penton Media, Inc., a business-to-business media company based in New York City.
According to food editor and nutritionist Leslie Fink, MS, RD, in a 2009 article, "Is Canned Fruit Healthy?" published on the Weight Watchers International, Inc. website, weightwatchers.com, canned fruit in fact "sometimes retains more nutrients than fresh because it's picked fully ripe and then processed right away. Fresh fruit, on the other hand, may have to travel long distances from farm to your kitchen table. It may suffer from improper storage conditions, and precious nutrients may be destroyed along the way." Convenience can therefore be nothing but a good thing in this case.
Fink advises consumers to keep in mind, however that some canned fruit has been peeled, such as peaches and pears, thus reducing their fiber content. Many vitamins and minerals in general are found in the peels, which is why people are often advised to eat their apples with the skin even if they do not eat them whole. Fink adds that the vitamin C in fruit is heat sensitive and can therefore be destroyed during the canning process. However, heat does not affect other vitamins and minerals, such as vitamin A, vitamin B complex, and potassium, she concludes.
This recipe will focus on canned tropical fruit such as cantaloupes, pears, peaches, pineapples, and cherries, or slight variations of these fruit, as found in a fruit cocktail canned in their own juices or even in water. It will also use light unsweetened whipping cream instead of heavy whipping cream or whipped cream in order to make a fruit cream that is lighter than many traditional cream-based desserts or egg-based fruit-in-custard dishes.
Ingredients & Preparation
- Canned fruit of the healthier kind is available in some convenience stores and in many grocery stores. Consumers should note the expiration date on the can and make sure that the can is not dented and does not have any juice oozing out.
- Unsweetened whipping cream is recommended as a way to counteract the sweet content even of fruit canned in its own juices or in water. Individuals should make a note of the expiration date in this case also. Freshness is key. Care should be taken while opening both cans, as the metal edges are often very sharp, and since can openers themselves can sometimes be tricky to use.
Light Canned Fruit and Cream
Ingredients:
- 1 can fruit cocktail in its own juice or water (no added sugar), or 3 cans different fruit, according to personal preference
- 1 can unsweetened whipped cream
Directions:
- Pour the fruit into a bowl.
- Add the cream. Mix until well-blended. Serve immediately with a glass of cold water since even the slightest amount of sugar often results in thirst and the need for rehydration.
This healthy and delicious no-cook /no-bake dessert yields 4 servings.
Light cream adds flavor to fruit without the fat
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