January 2025 Issue
Food for Thought: From Farm to Freezer
By Rosanne Rust, MS, RDN
Today’s Dietitian
Vol. 27 No. 1 P. 12
The Sweet Story of Washington State Raspberries
The cool, marine climate of the Pacific Northwest makes Washington State home to acres upon acres of plump, juicy raspberries. I had the pleasure of touring a couple of raspberry farms near Lynden, Washington last July and witnessed the harvest season in full swing. It may surprise you that 90% of the US-grown frozen raspberries in grocery stores come from Washington state. According to Henry Bierlink, executive director of the Washington Red Raspberry Commission, this region grows over 60 million lbs of raspberries per year1 on 9,600 acres!
The raspberry harvest typically begins in late June or early July, depending on the region. It’s a bustling time for local farmers and the entire community. The local Raspberry Festival in Lynden just ended the weekend before our visit. I visited two farms: Enfield and Markwell Farms. Enfield grows, harvests, and freezes onsite, so we had the opportunity to tour the fields and their facilities. We got to ride a harvester at Markwell farms and watch as the fascinating precision equipment picked rows and rows of berries.
Up Close in the Field
During the summer harvest, Washington raspberries are picked at the peak of ripeness and quickly delivered to the nearby freezing plant. Berries grown for the frozen food industry need to taste delicious but also stay intact throughout the picking and freezing process. Therefore, it’s important to note that when they breed these berries, they consider flavor as well as structure.
Once the berries ripen on the plants, they’re meticulously picked using special equipment. The berries are planted on a raised mound in a way specifically designed for machine harvesting. Machine harvesting helps pick the ripe berries efficiently so they can get to the freezing facility more quickly.2 The machines have a large agitator that shakes the ripe fruit from the plants and sends it onto a belt that shoots the ripe berries into crates that are brought to the processing plant.
Several friends and colleagues I spoke to about this tour wondered, “What does the region do when it’s not harvest season?” The work done during the off-season includes continual greenhouse seeding of new plants and work in the fields. During the fall and winter months, growers carefully tend to the raspberry plants in their greenhouses and prepare the raspberry canes in the fields, ensuring optimal growing conditions. New crops are rotated into the field as plants age. It takes two years before a new crop bears fruit.
The Benefit of Frozen
Freezing food is a century-old preservation method that has improved with modern technology. The Washington Red Raspberry Commission views the freezer as “nature’s pause button.” When food is frozen, water is converted to ice, which reduces the reactions that spoil food.
Freezing is the preferred method of food preservation because it maintains the integrity, nutritional value,3 and freshness of foods. When the freshly picked crates of raspberries are brought from the field to the on-site freezing facility, the total process from field to freezer is completed in about four to six hours. While fresh raspberries are delicious, frozen raspberries offer several advantages.
Raspberry Nutrition
Frozen raspberries are flash-frozen immediately after being picked, which helps preserve their nutrient content. Raspberries are packed with essential nutrients that benefit overall health. These compounds help protect cells from damage, support the immune system, and provide building blocks for dozens of metabolic functions. Consuming frozen raspberries regularly can contribute to a balanced diet and help reduce the risk of chronic diseases. In addition, RDs should be aware that USDA and NHANES data4 indicates that most Americans aren’t meeting the dietary guidelines for fruits and vegetables. Recommending frozen fruits and vegetables to patients and clients may help them meet their dietary goals.
Raspberries are a source of vitamins, minerals, and phytonutrients5 including the following:
• Vitamin C: A powerful antioxidant, supportive of immune health, and a cofactor in collagen production.
• Vitamin K: Essential for blood clotting and bone health.
• Manganese: A cofactor for many enzymes, manganese is involved in various bodily functions, including bone formation, immune system function, and energy metabolism.
• Fiber: At 6.5 g fiber per cup, raspberries support digestive health and can help regulate blood sugar levels.
• Bioactive Compounds: Other compounds such as flavonoids, tannins, anthocyanins, and phenolic acids help protect our cells from damage caused by free radicals, which may help reduce the risk of CVD and some cancers.6
Keep in mind that clients may perceive fresh produce to be “better” or more nutritious than frozen. However, studies have shown that frozen fruits and vegetables can often contain higher levels of certain nutrients than their fresh counterparts, as they’re typically harvested at their peak ripeness and frozen immediately.7 For instance, when a client is aiming for the five to 10 servings of fruits and vegetables in a DASH eating plan, keeping frozen produce on hand can make it easier to hit that goal and contribute potassium and antioxidants to the diet.
Year-Round Convenience
Frozen raspberries are available throughout the year, so benefits can be enjoyed even when they aren’t in season. In addition, frozen raspberries are easy to use and require no preparation and can be added to smoothies, yogurt, oatmeal, salads, sauces, or baked goods. These affordable year-round foods provide quality and availability for whenever the occasion calls. Advising clients to include frozen fruits and vegetables can save time and money. Studies show that food budgets are top of mind,8 and clients may be more willing to choose foods that are less expensive, have a longer shelf-life, and won’t be wasted. Frozen vegetables may also be quicker to prepare than fresh. They’re already washed, chopped, and ready to go. The ease of prep can encourage more frequent intake.
Reducing Food Waste
One of the most significant benefits of frozen foods is the reduction in food waste. Over 30% of food is wasted due to spoilage, particularly for perishable items like fruits and vegetables.9 By freezing raspberries and other fruits and vegetables, we ensure that we consume every berry or spinach leaf.10,11 By incorporating frozen produce into recipes and diet recommendations, we can help consumers save money and minimize the environmental impact of food waste.12
Furthermore, fresh produce can sometimes spoil before it’s cooked or consumed. Frozen produce, on the other hand, has a longer shelf life and can be stored for months. When encouraging clients to incorporate frozen fruits and veggies into their diets, RDs are helping them reap the benefits of a healthful, sustainable lifestyle. Suggesting frozen produce to clients, along with other food waste reduction strategies, can encourage reduced food waste with little effort on their part.13
Bottom Line
Whether you’re suggesting a smoothie recipe, baking with raspberries, or simply enjoying a handful as a snack, frozen raspberries offer a delicious and nutritious option. Keeping a supply of frozen raspberries on hand allows clients to easily incorporate them into daily meals and snacks.
Here are a few simple and delicious ways to showcase the versatility of frozen raspberries:
• Raspberry Smoothie: Blend frozen raspberries with yogurt or milk for a refreshing and nutritious breakfast or snack.
• Raspberry Oatmeal: Add frozen raspberries to oatmeal for a burst of flavor and a boost of antioxidants.
• Desserts: Use frozen raspberries to make a Pear and Berry Crisp14 or a raspberry mousse.
• Sauces: Frozen berries can be used for sauces or salad dressings. Add frozen raspberries, a spoonful of brown sugar and balsamic vinegar (or lime juice), paprika, garlic powder, and a pinch of salt to a high-speed blender and process until smooth. Add the sauce to a saucepan of cooked fish or chicken and heat through until slightly thickened.
Beyond their luscious appeal, these berries are a nutritional powerhouse. By embracing the convenience and nutritional benefits of frozen raspberries, RDs can encourage clients to enjoy the deliciousness of this summer fruit all year long.
— Rosanne Rust, MS, RDN, is a mom of grown sons, author, blogger, and truth-seeker who focuses on helping people set realistic health goals. Words are her jam. To that end, she’s published several consumer books, including Zero Waste Cooking For Dummies, the second edition of DASH Diet For Dummies. You can find her as Chew the Facts on social media and learn more at rustnutrition.com.
References
1. Raspberries 101. Washington Red Raspberries website. https://redrazz.org/raspberries-101
2. Farm to freezer. Washington Red Raspberries website. https://redrazz.org/raspberries-101/farm-to-freezer
3. Frozen 101. Frozen Advantage website. https://frozenadvantage.org/frozen-101
4. Lee SH, Moore LV, Park S, Harris DM, Blanck HM. Adults meeting fruit and vegetable intake recommendations — United States, 2019. Centers for Disease Control and Prevention website. https://www.cdc.gov/mmwr/volumes/71/wr/mm7101a1.htm. Published January 6, 2022.
5. Rolfes S, Whitney E. Understanding Normal & Clinical Nutrition. 16th ed. Cengage; 2021.
6. Nile SH, Park SW. Edible berries: bioactive components and their effect on human health. Nutrition. 2014;30(2):134-144.
7. Linshan L, Pegg RB, Eitenmiller RR, Chun J-Y, Kerrihard AL. Selected nutrient analyses of fresh, fresh-stored, and frozen fruits and vegetables. J Food Compos Anal. 2017;59:8-17.
8. The International Food Information Council (IFIC) releases annual Food & Health Survey revealing rising consumer stress, lagging consumer confidence in the U.S. food supply. International Food Information Council website. https://ific.org/media-information/press-releases/2024-food-health-survey. Published June 20, 2024.
9. Food waste in America in 2021: statistics & facts: RTS. Recycle Track Systems website. https://www.rts.com/resources/guides/food-waste-america
10. New research reveals frozen food’s role in reducing food waste. American Frozen Food Institute website. https://affi.org/new-research-reveals-frozen-foods-role-in-reducing-food-waste. Published June 29, 2023
11. Less waste. Frozen Advantage website. https://frozenadvantage.org/benefits/less-waste
12. Sustainable management of food. Environmental Protection Agency website. https://www.epa.gov/sustainable-management-food
13. Davenport ML, Qi D, Roe BE. Food-related routines, product characteristics, and household food waste in the United States: a refrigerator-based pilot study. Resour Conserv Recycl. 2019;150:104440.
14. Weiss L. Culinary corner: pears. Today’s Dietitian. 2023;25(1):66.