Best frozen foods to keep on hand

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Fresh food on hand is not always an option. As winter approaches, fresh produce can be limited—or prohibitively expensive—in much of the country, forcing many of us to turn to canned or frozen options. And right now concerns about the spread of coronavirus disease 2019 (Covid-19) mean many of us are stockpiling food in case our stay indoors is extended.

Regardless, it’s good to stock up on healthy foods in our pantries and freezers. Freezing is a safe way to extend the shelf life of nutritious foods. And contrary to popular belief, frozen vegetables are no less nutritious than fresh. In fact, a 2017 study found no difference in vitamin content between fresh and frozen vegetables. Fruits and vegetables are most nutritious when they are ripe, and freezing preserves those nutrients.

There are other benefits to buying your frozen fruits and vegetables. Studies show that if you stock up on frozen vegetables, you’ll be more likely to meet your daily recommended intake. Plus, if you want to reduce food waste, you don’t have to worry about them going bad. And frozen food is easier on your wallet than fresh.

Related: The Healthy Eater’s Guide to Pantry Staples

So what are the best fruits and vegetables to keep on hand? Here are a few of our favorites.

Broccoli

Broccoli’s status as the healthiest vegetable out there is strong. Long known as a source of fiber, folate, and vitamins A and C, broccoli also contains sulforaphane, an antioxidant shown to reduce the risk of certain cancers. Bake it, roast it, or feature it in a hearty main or side dish.

Try this: Quick Broccoli with Sun-Dried Tomatoes and Goat Cheese

Spinach

Frozen spinach is almost better than fresh spinach (except in salads) because it’s compressed into a reasonable amount so you get a heavy dose of iron, calcium, and potassium. It can be used in most recipes that call for cooked spinach, such as spanicopita, stuffed mushrooms or lasagna.

Try this: Stuffed Portobello Mushrooms with Farro Recipe

the pea

Frozen peas can be added to fried rice, blended into purees, tossed into pasta dishes or made into hummus. The versatile veggie can be mixed with other pantry staples to create a filling salad.

Try this: Three-P Salad with Meyer Lemon Vinaigrette recipe

cauliflower

You’d be surprised how versatile frozen cauliflower can be. You can serve it mashed, or mixed into a soup, baked into a casserole, or added to curries and stews. You can even eat it over rice — or buy frozen cauliflower rice for a low-carb alternative to white rice.

Try this: Cauliflower Mash with Miso and Sage Recipe

corn

Frozen corn adds a sweet flavor to salsas and salads, chowder and casseroles. And it’s good for you too. One cup contains only 143 calories, 5.1 grams of protein and 3.6 grams of fiber. You can fry, boil, broil, steam or grill it to add unique flavor to food.

Try this: Roasted Corn Quesadillas Recipe

green beans

Frozen green beans are one of those family meal items because you can prepare them quickly. Add them to pasta, toss them in salads, stir-fry them, roast them in the oven or even stir-fry them.

Try this: Dry-fried Szechuan Green Beans Recipe

frozen fruit

Frozen fruit is preserved at the peak of ripeness and brings a little summer to your meals year-round. Berries, peaches, pineapples, and mangoes are all delicious in smoothies, smoothies, and other sweet treats.

Try this: Vegan Strawberry Cobbler Recipe