Frozen Foods: Tips and Tricks for Delicious and Nutritious Meals

As a health and wellness coach, I'm always looking for simple ways to create nutritious and delicious plans for my clients. One of my favorite tricks is to use frozen ingredients in my cooking. I know, I know - frozen foods don't always have the best reputation. But hear me out - there are some real benefits to using frozen produce!

To help you make the most of your frozen ingredients, I've put together some best practices for using and storing them:

• Season with your favorite herbs and spices
• Utilize a wide variety of frozen ingredients to create delicious stir fries, soups, smoothies, and more!
• Combine your frozen foods with pantry and refrigerator staples
• Keep extra bags of frozen products around for when you find yourself in a pinch with time
• Use multiple textures when creating recipes - consider an ingredient’s post-frozen state [i.e broccoli will be soft, while rice will remain firm]

On the other hand, there are some things to avoid when using frozen produce. For example, don't steam a bag of plain veggies and call it a day - take the time to add some flavor with herbs and spices. And be sure to properly defrost any frozen meats, fish, or seafood before cooking. Finally, watch out for pre-seasoned frozen items, as they can be high in sodium.

When it comes to freezer lifespan, here are some general guidelines to follow:

• Fresh herbs: 12 months
• Cooked grains and beans: 6 months
• Homemade stock (water + veggie scraps + aromatics): 2-3 months
• Homemade sauces (great way to utilize herbs that are starting to turn): 2-3 months
• Homemade soups: 2-3 months
• Bread: 3 months
• Roasted vegetables: 3 months
• Raw vegetables: 6 months
• Fruits (make sure to peel bananas before freezing): 6 months

To help you get started, we're sharing one of our favorite freezer-friendly recipes that's sure to become a staple in your meal rotation: the Unstuffed Pepper Bowl.

Here's what you'll need:

• 1 tablespoon olive oil
• 1 cup frozen chopped onion
• 2 cups frozen chopped bell pepper
• 1 pound 93% lean ground turkey
• 2 teaspoons frozen minced garlic
• 1 teaspoon chili powder
• 1 1/2 teaspoons ground cumin
• 1/4 teaspoon cayenne pepper
• 3 cups frozen cauliflower rice
• 1 14-ounce can diced tomatoes, drained
• Salt and pepper to taste
• 1/4 cup chopped fresh cilantro

To make the dish:

1. Heat the olive oil in a large skillet over medium heat. Add the frozen onion and bell peppers and cook until translucent, about 3 minutes.
2. Add the ground turkey to the pan, using a spoon to break up any large pieces.
3. When the turkey begins to brown, add the frozen garlic, chili powder, cumin, and cayenne pepper. Continue to cook until the turkey is completely browned and the garlic is fragrant.
4. Add the frozen cauliflower rice to the skillet and stir to incorporate. Cook for 2 minutes.
5. Add the diced tomatoes and cook for an additional 4 minutes. Season with salt and pepper to taste.
6. Serve hot, garnished with fresh cilantro.

Not only is this dish delicious, but it's also a great way to utilize some of your freezer staples in a creative and healthy way.

If you're new to cooking with frozen ingredients, we recommend keeping a variety of frozen foods on hand for when you find yourself in a pinch for time. And don't forget to take advantage of the long shelf life of items like fresh herbs, cooked grains and beans, homemade stock, and homemade sauces by freezing them for later use.

At Just Eat Whole Foods, we're passionate about helping people find healthy, delicious, and budget-friendly ways to support their gut health and reduce their sugar intake. By incorporating frozen ingredients into your meal rotation, you'll be well on your way to achieving those goals in no time!

Featured Download

Spice up your culinary skills with our printable How to Use Spices handout. Download it now to learn creative ways to marinate, rub, grind, toast, bloom, bake, garnish, infuse, and pickle with spices.

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