Published in The Costco Connection, Autumn 2017

Think fresh produce is superior to its frozen friends? Think again. Here are the benefits to the freezer variety.

The old adage ‘fresh is best’ might not always be true when it comes to fruit and veg. While most of us think fresh produce is healthier than frozen, factors such as transportation and storage from the farm to your fridge contribute to the nutritional demise of these trolley staples.

“Most fruit and vegetables are composed of 70-90 per cent water and once picked they can lose water and nutrients,” says Accredited Practising Dietitian Skye Swaney. “Since nutrients aren’t lost in freezing, frozen fruit and veg can be just as healthy as fresh.” In some cases, frozen produce can be nutritionally superior.

Studies from the University of Georgia, US, and the University of Chester, UK, analysed nutrients in fresh and frozen blueberries, strawberries, raspberries, broccoli, corn, cauliflower, green beans and peas. They found that some frozen versions had higher levels of vitamins A and C, and folate compared to fresh items that had been stored at home. Vitamin C came up trumps in frozen produce in all items except cauliflower. “Losses of nutrients during fresh storage may be more substantial than consumers realise,” say the University of Chester researchers.

Fresh vs frozen on the farm Produce that’s planned to be sold fresh can sometimes be harvested before ripening to allow it to ripen on its way to the store. That process can take a couple of days, then the produce can sit on the shelf for another few days, and stay in your fridge or fruit bowl for another one or two. During this time vital nutrients are being lost. The University of Chester researchers provided this fact: fresh peas stored for one week can lose 50 per cent of their vitamin C.

Frozen produce, on the other hand, is picked at premium ripeness, which is when it has peak nutritional value. It’s then frozen using special equipment. “Snap-freezing preserves the vitamin and mineral content, keeping it unexposed to light and heat,” says Accredited Practising Dietitian Milly Smith. Frozen food benefits It’s hard to beat the convenience of frozen produce. When you’ve rushed home and need to get dinner ready fast, prep can be much quicker using pre-cut frozen veg. “If I’m running late from work and need a quick, nutritious dinner, I combine two cups of thawed frozen stir-fry vegies with tinned tuna, brown rice and a dash of soy sauce and sesame oil,” says Milly. “It’s ready in less than five minutes.”

Frozen produce can stop the waste issue, too. “Many people are put off buying fresh fruit and veg as they don’t get around to using it and end up throwing it away,” says Skye. Finally, frozen produce can help you reach your two and five. “Currently only seven per cent of Australians are meeting their recommended serves of vegetables each day,” says Milly. Having a convenient alternative on hand makes it easier for us to eat more. “Given the many health benefits of consuming adequate fruit and veg per day, the priority is just getting people to eat more of it, irrespective of how it’s bought or cooked,” says Milly.

“LOSSES OF NUTRIENTS DURING FRESH STORAGE MAY BE MORE SUBSTANTIAL THAN CONSUMERS REALISE.”

10 WAYS WITH FROZEN FRUIT & VEG

From breakfast to dessert and everything in between, here are 10 cool ways to use frozen produce.

BREAKFAST

  • Frozen mixed berries stirred into porridge with mashed banana and cinnamon are a great way for you and the kids to get a head-start on fruit serves for the day.

GROWN-UPS’ LUNCH

  • Frozen quinoa and kale combined with tinned tuna and lemon makes a delicious salad.

KIDS’ LUNCHBOXES

  • Frozen peas added to a frittata mix with zucchini, carrot, rindless bacon and cheese is the perfect kids’ midday meal.

  • Frozen four-colour cauliflower will add interest and nutrients to your littlies’ lunch.

DINNER

  • Frozen carrot, cauliflower and broccoli can be added to pasta while cooking before being turned into a hearty pasta bake.

  • Frozen salmon is perfect for those days when you’re in need of a tasty last-minute meal.

SNACKS

  • Blend frozen banana with coffee, coconut milk, honey, macadamia nuts and chia seeds for a healthy pick-me-up

  • Cook frozen edamame beans for a delicious and nutritious snack.

DESSERT

  • Frozen three berry blend stewed for a crumble is comforting – and delicious – at any time of year.

  • Frozen mango whizzed with natural yoghurt and honey is a better-for-you ‘ice-cream’.