5 Fuss-Free Ways with Frozen Fruit and Vegetables

There is a common myth that frozen fruit and vegetables are not nutritious. As Dietitians, we are here to reassure you that frozen produce is just as nutritious (if not more) than fresh. In fact. two independent studies have shown they contain higher amounts of antioxidants like vitamin C.

Frozen fruit and vegetables are also budget-friendly, require minimal preparation and help minimise food waste as they last months in the freezer. Those are all wins in our books given the rising cost of living!

If you are accustomed to the crunch, texture and taste of fresh produce, it’s normal to feel unsure about dabbling into frozen alternatives. To help you out, here are five fuss-free ways you can use frozen fruit and vegetables.

1. Roast frozen vegetables

Did you know that you can easily roast frozen vegetables just like you would fresh? Roasting creates the crispy texture which is often lacking when compared to fresh vegetables. The key is to avoid letting the vegetables thaw. Instead, coat them in extra virgin olive oil and your choice of herbs and spices straight from the freezer. Be sure to roast at a higher temperature, around 220 degrees celsius, and avoid overcrowding to prevent moisture from steaming the vegetables. Roasting times vary between 15 and 30 minutes depending on the vegetable.

2. Add frozen vegetables to “soft” dishes

Leverage the soft texture of frozen vegetables when cooked by adding to meals which are inherently soft. Think soups, stews, casseroles and slow cooked meals. Try our Lentil Cottage Pie or substitute the fresh vegetables in our One Pot Wonder Chilli Con Carne for a bag of mixed frozen vegetables. 

3. Make a fruit compote or jam

Similarly, try using frozen fruit like berries in a jam, even if the recipe calls for fresh ones like our Simple Strawberry Chia Jam. For those short on time, an easy hack is to leave frozen berries overnight in the fridge to defrost. The next morning say hello to your very own simple compote created hands-free.

4. Smoothies

Blending frozen produce into a smoothie is a great way to get in their nutrients whilst replicating the texture of blended ice. Although reaching for frozen fruit may come to mind first, don’t forget about frozen vegetables. Opt for those with a mild taste like spinach and cauliflower - we promise you won’t notice they are there!

5. Stir-fries

There is a reason why frozen vegetables come in stir-fry kits. The high heat of a fast stir-fry is a great way to cook frozen vegetables and retain as much crunch and texture as possible. To get the most nutrient bang for your buck, choose a packet with as many different coloured vegetables as possible. Why? Different colours and types of vegetables offer different nutrient profiles and therefore health benefits.

At The Lifestyle Dietitian, we are passionate about ensuring healthy eating habits are as practical as possible. There is no point in embarking on dietary change which you cannot sustain! Opting for frozen produce can be a great way to take the stress out of meeting your fruit and vegetable intake and make healthy eating realistic and achievable. If you are interested in working with one of our Accredited Practising Dietitians to achieve your health goals in a sustainable fuss-free way, book an appointment today.