6 Easy Freezer Food Tips!
By Britni Vincent, RD, LD
November 9, 2022
Let’s face it, with your busy schedule, you don’t always have time to cook. Planning and batch cooking are key to eating the Weight & Wellness Way. And with food prices rising nowadays, you want to make the most of the food you buy. Follow these six freezer tips to save time and decrease the stress of worrying about what you’re going to eat and when you’re going to find time to cook.
1. Freeze avocado
Have you ever had half of an avocado and then the other half turns brown before you can eat it? The answer to your problem is to freeze the other half. Or better yet, buy avocados in bulk when they’re on sale and freeze a bunch when they’re ripe.
How to do it three different ways:
- Freeze avocados whole once they’re ripe.
- Cut the avocados in half, scoop them out of the peel, put them in freezer baggies and freeze.
- Mash avocados or blend them in a food processor with a little citrus juice. Put the finished product in baggies and freeze.
Use your frozen avocado in protein shakes, spreads, guacamole, or dressing, or try “green pudding” by blending half of a frozen avocado with half of a banana.
Bonus tip: If you buy the single-serving guacamole containers in bulk you can freeze those too. A great way to extend the expiration date!
2. Freeze wild rice, brown rice and quinoa
Cooking wild rice, brown rice and quinoa takes time so I like to make several servings at once.
How to do it: Cook a large batch of the rice of your choosing (or quinoa). When cooled, freeze one-cup portions in freezer bags. When you want to make a batch of Wild Rice Meatballs, simply thaw a baggie of your pre-cooked wild rice (recipe calls for exactly one cup). Or thaw a baggie of rice to have with your meal (one baggie would be two servings). This can be a huge time-saver, especially during the week when everyone is so busy with work, school and activities.
Bonus tip: To give the rice or quinoa extra flavor, boil it in stock instead of water.
3. Stir fry frozen vegetables
Buying fresh vegetables means getting to the grocery store at least once a week, which doesn’t always fit into my schedule. I always keep lots of frozen vegetables on hand in case I don’t have fresh vegetables available.
Frozen veggies work great in stir fry recipes. I love these recipes because they are a one-pan meal (fewer dishes to wash!) and an easy way to get a balance of healthy fat, protein and carbs (veggies) all in one delicious dish!
How to prepare them so they taste great: To prevent your frozen veggies from developing an unpleasant texture, rinse them briefly to remove any ice crystals, then pat them dry to remove excess moisture. To obtain a desirable texture, it’s important to get your pan hot. Put 1-2 tablespoons of coconut oil in a frying pan over medium-high heat. Once the coconut oil is melted and the pan is hot, add the vegetables. Cook the vegetables for 5-7 minutes or until the vegetables are caramelized outside and the interior still firm. Add your favorite homemade stir fry sauce or Braggs Liquid Aminos®.
Bonus tips:
- To add additional flavor, cook the stir fry meat in the pan first and then remove it before adding the coconut oil and cooking the vegetables. The flavor of the meat will season the vegetables nicely.
- Try our Beef Stir Fry recipe and make it with different proteins for variety (chicken and shrimp both work well!).
Are frozen veggies as healthy as the fresh stuff?
I often get the question, “Are frozen vegetables as nutritious as fresh?” The answer is yes! In fact, you might actually be getting more nutrients.
Frozen vegetables are picked when ripe and flash-frozen to maintain the color and nutrients. Sometimes fresh vegetables are picked before they’re ready and may take days to get transported to grocery stores, especially during the winter months.
Another bonus to choosing frozen over fresh is that frozen vegetables can be more affordable.
4. Toss frozen veggies in a soup
Another option for frozen veggies is to toss them into a soup, stew, casserole, or chili. Because frozen veggies can have a different texture than raw, using them in an application like a soup where they’ll be soft already is a quick and easy way to get those servings of vegetables in without feeling like you’re eating soggy produce. This saves time and money!
Bonus Tips:
- Soups and stews are very nutrient dense dishes because all the nutrients in the veggies, meats, and grains are held in the broth after the cooking process.
- For a timesaver, use your slow cooker as a hands-off method. You can even prep everything in the insert the night before, stick it in the fridge, then just pull it out and turn it on in the morning to cook all day.
5. Frozen muffin tin egg bake
If you’re like me, you’re probably rushed in the morning and you may not have time to make breakfast. A quick solution to try is making an egg bake on the weekend and freezing it for your weekday breakfast.
How to do it: Make a healthy egg bake recipe like our Crustless Spinach Quiche (consider doubling the recipe so you have plenty on hand). Grease the muffin tin or use paper cup liners and bake according to directions. Let cool and store in the freezer in freezer bags. Pull out two egg bake “muffins” the night before and let them thaw in the fridge. They’ll be ready for you the next morning. Eat them cold or warm them slightly and you’re ready to go. Eat two “muffins” for a meal and one for a snack serving.
Bonus tips:
- Use a slice of nitrite-free deli meat as your liner in the muffin tin.
- Try our Muffin Tin Meatloaf recipe. It’s a delicious recipe and another one to double and freeze for quick and easy meals and snacks.
6. Make extra and freeze leftovers
This might seem like a simple tip, but even if you’re cooking for one or two, double (or triple!) the batch of whatever you’re making and freeze the extra for later. Some ideas of options that freeze and thaw well are protein muffins, protein balls, soups, stews, chili, meatballs, turkey breakfast patties, protein shakes, shredded proteins. This way you’ll always have something you can pull out for dinner or have for lunch rather than stopping and spending the money on take-out.
Bonus Tip:
Freeze extras in smaller portion sizes so it’s easier to grab and go or for portion control that you don’t have to think about. You can freeze in silicon muffin tins first and then pop them out into baggies or Tupperware once they are frozen. Make sure to mark on the containers of what’s inside and the date to keep track of all the goodies you have on hand.
Storing Tips
I mention baggies for storing, but if you want to eliminate your plastic use, there are many other environmentally friendly and food-safe storing options. The most important thing is to prep and freeze, so start there first. If you have the ability to uplevel your storage tools, here are some options to try.
Glass jars or glass containers are great options if you leave a little room for food to expand as it freezes. Freezer paper, which is similar to parchment paper, has a specific coating that locks out air while keeping moisture in and is great for freezing meats. Reusable silicon bags, like Stasher bags, come in a variety of sizes and fun colors. These are a great option to start swapping into your line-up as your budget allows.
The freezer can be your friend! Try these tips to save you time and money. I promise, you will thank yourself later when you have a freezer stocked with prepared food.
Do you have some time-saving freezer tips that have helped you eat healthier? Please share what’s worked for you in the comments below.
For more information on food prep, check out these resources:
Sherry Proulx
I prepare a large batch of smoothies in the blender, pour individual portions into disposable cups with covers and keep in the freezer. I just grab in the morning and by the time I'm ready for a snack, it's thawed out.
November 9, 2022 at 4:02 pm
admin
Great idea!