Frozen Vegetables Are Nutrient Powerhouses
Let me start with something that might surprise you. Nutritionists suggest buying frozen peas, spinach, broccoli, beans and sweet corn because they can actually be better for you than their fresh counterparts.
Because vegetables are usually frozen immediately after harvesting, they generally retain many of their nutrients. The trick here is timing – while fresh vegetables can lose nutrients during transportation and storage, frozen versions lock in their nutritional value at peak freshness. Frozen vegetables in their natural form – without additives – can be as healthy as fresh vegetables.
Frozen Spinach Wins Every Time
Molly Cleary, MS, RD, CDCES always has frozen spinach on hand to add to pasta dishes, enchiladas, and smoothies. Here’s why nutritionists are obsessed with this leafy green powerhouse.
Frozen spinach is incredibly versatile and packs a nutritional punch that’s hard to beat. “It’s so easy to raise the nutrient content of a meal by just chucking in a portion of frozen spinach” according to nutritionist experts. Plus, you don’t have to worry about wilted leaves or stems going bad in your refrigerator. A handful of spinach can be tossed into soups or curries just before serving.
Frozen Salmon Is Flash-Frozen Gold
Think fresh salmon is always better? Think again. “This salmon is flash frozen and vacuum packaged” explains registered dietitian nutritionist Young about Vital Choice wild salmon.
The freezing process actually preserves many essential nutrients present in the fish such as Omega-3 fatty acids, which are known for their heart health benefits. What’s even more interesting is that certain types of seafood like salmon or mackerel may even have higher levels of these beneficial fats when they’re frozen compared to when they’re fresh due to the preservation process. Using frozen seafood is a convenient way to get the recommended two fish meals every week.
Those Frozen Mixed Vegetable Bags Are Genius
“A big bag of frozen mixed vegetables with peas, corn, carrots, and greens is a freezer staple,” says Sandra Aravelo, MPH, RDN, CDE, FADA. This might be one of the smartest frozen purchases you can make.
The Academy of Nutrition and Dietetics spokesperson likes to add them to rice, mac and cheese, and soups. These bags are perfect for busy weeknights when you need to add nutrition fast. With a quick heat in the microwave, pre-chopped frozen vegetable mixes can be your answer to an ultra-quick side dish. You’re getting multiple vegetables in one convenient package.
Frozen Berries Beat Fresh Almost Always
Here’s something most people don’t realize about frozen berries. As with vegetables, there’s a common misconception that frozen fruits are not as healthy as fresh. But research shows this is not the case.
Fresh fruit can lose nutrients during long shipping and storage, and the flavor might not be as good when it’s not in-season locally. Frozen fruit can save you a lot of money, too, especially for things like berries. Plus, you can buy frozen fruit in bulk at a lower price per ounce without worrying about it going bad. Frozen items like berries and peaches can go straight from the freezer into smoothies, oatmeal, sauces, and baked goods like muffins.
Frozen Asparagus for Sheet Pan Dinners
“Frozen asparagus is great for no-fuss sheet pan dinners. I throw it in the oven to roast along with salmon for a delicious, minimal prep, weeknight meal,” says Suzanne Horan, MS, RD.
What makes frozen asparagus particularly appealing is its convenience factor. Rebecca Ditkoff, MPH, RD, CDN agrees (and swears by the Trader Joe’s version). “I love the frozen grilled asparagus from Trader Joe’s… I also like to break it into pieces and throw it in a simple pasta dish with olive oil and Parmesan cheese,” she says. You get restaurant-quality vegetables without any prep work.
Frozen Cod and White Fish Fillets
Simple Truth Wild Caught Pacific Cod Loins are as simple as frozen seafood products come. With just one ingredient – Pacific cod – they’re free from preservatives, hormones, and antibiotics.
White fish like cod is perfect for people who want to eat more fish but don’t love strong fishy flavors. Great Value Skinless & Boneless Tilapia Fillets are low-fat, low-sodium, and low-calorie, and with their mild flavor, they’re a versatile lean protein that lends itself to countless preparations. Frozen fish is low in saturated fat and contains omega-3 fatty acids, which can help lower blood pressure and reduce the risk of heart problems.
Amy’s Light and Lean Bowls
When it comes to frozen meals, nutritionists are particularly picky. But Amy’s Light and Lean Quinoa and Black Bean Bowl with Butternut Squash and Chard is made with all whole grains, vegetables and best of all it is plant-based! An eight ounce serving has 240 calories, 10 g protein, 0.5 g saturated fat, 330 mg sodium, and 7 g of fiber.
“This company remains a trailblazer in healthful frozen meals. Their ingredients are non-GMO and sourced from certified-organic farms. This brand is great for anyone who has food allergies or wants to be more health conscious. With no hydrogenated fats, eggs, meat, fish, shellfish, poultry or peanuts it is a great choice for anyone” according to nutrition experts.
Tattooed Chef Buddha Bowls
Dietitian Lisa R. Young recommends the Tattooed Chef Buddha Bowl. The sweet potatoes and chili-coated chickpeas served over riced cauliflower provide a plant-based meal that is high in beta-carotene and fiber while providing 10 grams of plant protein.
Well-known for offering some of the healthiest frozen meals, Tattooed Chef focuses on plant-based, organic ingredients that are free from additives and excessive sodium… Meals like the Buddha Bowl and Veggie Hemp Bowl, which provide at least ten grams of plant-based protein, are nutritionist-approved and packed with fiber and essential nutrients. These bowls feel like something you’d order at a trendy health food restaurant.
Frozen Protein Waffles by Banza
Breakfast just got easier with a nutritionist stamp of approval. Banza Protein Waffles: Compared to other frozen waffles, these gluten-free protein waffles provide 2.5 times more protein and three times more fiber. A serving of two waffles provides 10 grams of protein. Flavors available include homestyle, blueberry and chocolate chip.
What makes these waffles special isn’t just their convenience – it’s the nutritional upgrade they provide over traditional frozen waffles. You’re getting a protein boost that actually helps keep you full until lunch, rather than leaving you hungry an hour later. These adorable frozen mini waffles from Evergreen are made with wholesome ingredients like whole-wheat flour and avocado oil and pack hidden fruits and veggies, making them a truly nutritious choice.
