Frozen food
- Dietitian.Lauren Hmede
- Jan 9, 2019
- 3 min read
Introduction:
Frozen food are easy to prepare, take smaller space if the freezer, have long shelf life and low cost. But are they healthy? Do they lose nutritional value?
Are Frozen Foods Healthy?
Freezing process don’t make food unhealthy or healthy. It really depends of the food that have been frozen. Frozen fruits and vegetables are healthy while frozen pizza is not. If food was nutritious before freezing it will remain like this.
Does Freezing Change the Nutritional Value of Food?
Nutritional value, caloric content and fibre content don’t change after freezing. While vitamin C and folate may change during freezing. In addition, protein, carbohydrate, fat and sugar dot change. The fluid content may change which is apparent when you thaw food.
Do Frozen Foods Weigh the Same as Fresh When Counting Calories?
The weight of food before and after freezing should remain the same unless a lot of liquid has drained so the weight will be less after freezing. If the liquid lost is water calories don’t change but portion size would change.
How to Choose Healthy Frozen Foods
While you choose frozen food, look for low sugar, sodium or added sauces. Here are few tips to choose right product.
Choose plain vegetables instead of those with sauces. If you like veggies with sauces try those with low sodium and fat. Always read nutrition facts to decide about serving size.
Considering fruits, always choose fresh ones not with added sugar and syrup. Always look for serving size and calories.
Considering pizzas, sandwiches and snack they are high in calories, sodium and fat. Always choose healthy frozen food as they are rich in vitamins and minerals. While unhealthy snacks are not.
Frozen fish, meat and chicken are good choices when are not prepared with extra sauces and ingredients. Replace breaded chicken, fish sticks with plain choices.
Tips for Freezing Foods at Home
Some food like sauces, eggs and canned ones cannot be frozen. While meat, fish, poultry have no problem with freezing. Fruits and vegetables can be frozen expect lettuce and other greens. How to freeze some food?
Fruits can be peeled and cut into 1 to 2-inch chunks and placed on a baking sheet and freeze until they are solid. Place the fruit in smaller freezer bags. This is a good way to keep fruit for smoothies or recipes that call for fruit. They may not look pretty, but they'll be just fine for cooking or blending.
Vegetables take a little more work for optimal storage. They should be blanched before putting them into freezer bags. To blanch your veggies, put them in boiling water for a minute or two and then plunge them into ice water to stop the cooking process. You don't want the veggies to be cooked all the way through, but the blanching helps retain their freshness better.
Raw meats, poultry, and fish can be wrapped in freezer proof paper and placed right into the freezer. Leftovers or meals that you prepare ahead of time can be frozen in containers made for freezing.
Tips for Thawing and Preparing Frozen Foods
Frozen vegetables don't usually need to be thawed before cooking. You can boil, steam or put them in the microwave right away.
Fruits and berries should be thawed slightly before you use them, but if you let them thaw completely, they might get too mushy.
Frozen meats usually need to be thawed before cooking. Otherwise, you run the risk of overcooking the outer parts of the meat and undercooking the centre. Thaw your foods by placing them in the refrigerator or cold water. Don't let them thaw at room temperature because bacteria can grow on the meat if it's left out for more than an hour or two.
It can take a long time to thaw your foods, especially larger cuts of meat, so plan ahead. If you must cook your meats before they are thawed, be sure to increase the cooking time by about 50 percent and use a meat thermometer to check for doneness.
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