The freezer foods that could transform your health – and save ££s from your weekly shopping bill
When you think of freezer foods, ice cream, chips, chicken nuggets and ready-made pizzas probably come to mind.
While delicious, these processed foods are typically packed with added sugars, salts and preservatives.
Many families are drawn to the frozen aisle for cheaper options, but you don’t need to sacrifice your health for your budget.
The freezer aisle is home to dozens of healthier options, which tend to be a lot cheaper than fresh.
Plus, research has found that frozen fruit and veg have the same amount of vitamins and minerals as their fresh counterparts, and sometimes more.*
That’s because freezing stops the products from degrading, which is exactly what they do when they sit unused in the fridge for days on end.
Keeping food ready to go in the freezer means less wastage and more pennies saved.
Here, we share the expert-approved freezer foods you need to add to your trolley next time you visit the supermarket.
Salmon
- Fresh Tesco Boneless Salmon Fillets 260g, £4.20
- Frozen Tesco Wild Salmon Fillets 500g, £5.50
- SAVINGS 51p per 100g
A cheaper alternative to fresh fish, frozen salmon is usually flash-frozen at peak freshness and it can go straight from the freezer to the oven or pan, so you don’t need to defrost in advance, says nutritionist and author of Unprocess Your Family Life, Rob Hobson.
“As an oily fish, salmon is packed with omega-3 fatty acids, particularly EPA and DHA, known for supporting heart, brain and joint health,” says Rob.
Salmon is also a good source of protein, selenium and vitamins D, B12 and B6, which Rob says “support energy metabolism, immunity and bone health.”
Fry salmon on a medium heat in the pan so it turns pale pink throughout.
Then, eat with salad, pasta or rice and veg. To cook in the oven, wrap it in foil with lemon and herbs and bake for 15 minutes.
Dumplings
- Fresh Marks & Spencer Vegetable Gyozas 192g, £4.75
- Frozen Itsu Chicken Gyozas 240g, Tesco, £4
- SAVINGS 81p per 100g
Ryan James, health and wellbeing advisor at Vitality, says dumplings are great when you’re short on time but want something filling and nutritious.
You can opt for vegetable dumplings or meat-filled.
“Dumplings are often full of lean protein, making them lower in saturated fats, which are bad for your heart health,” he says.
For the healthy option, go for those that aren’t described as fried, but steamed.
For a meal, use dumplings in an Asian-inspired soup – Ryan suggests adding them to a pot filled with low-salt broth (such as Itsu Chicken Ramen Brilliant Broth, £2.65), soy sauce, shredded veg (you can use frozen), sesame oil and sliced chicken.
Edamame Beans
- Fresh Sainsbury’s Edamame Beans 175g, £1.75
- Frozen Sainsbury’s Edamame Beans 500g, £2.80
- SAVINGS 44p per 100g
If you’re veggie or vegan, edamame beans can help bump up protein intake.
Unlike other plant-based protein sources, Rob explains that edamame are a complete protein source.
That means it contains all nine essential amino acids needed for muscle growth and repair, much like chicken and beef do. “Edamame contains soluble and insoluble fibre too, which supports digestion and helps you to feel fuller for longer,” says Rob.
“Plus, edamame are rich in micronutrients such as magnesium, iron and folate (vitamin B9), which support heart and brain health and energy.”
Enjoy them as a snack with a little salt, or add to salads, rice bowls and stir-fries.
Just pop them in a bowl of boiled water for a few minutes to defrost.
Rob suggests blending them with garlic, lemon juice and olive oil to make a high-protein dip.
Berries
- Fresh Asda Succulent & Juicy Mixed Berries 200g, £2.74
- Frozen Asda Summer Fruits 500g, £1.98
- SAVINGS 98p per 100g
The difference in cost between fresh and frozen berries is pretty staggering.
Berries are a great addition to your diet, because they are rich in anthocyanins and other antioxidants, which reduce inflammation, plus vitamin C, which supports immune function and skin health.
And if you are trying to slim down, they are a must-have. Berries have fibre, which help fill you up while also being low in calories.
“Frozen berries are pre-washed and typically require no defrosting if you blend them into smoothies or home bakes,” says Rob.
“They can also be defrosted quickly in the microwave or left in the fridge overnight for use in the morning.”
Frozen Herbs
- Fresh Morrisons Coriander 30g, 70p
- Frozen Morrisons Chopped Coriander 75g, £1.45
- SAVINGS 40p per 100g
Have you ever thought about buying frozen herbs, rather than fresh?
Not only do fresh herbs often go off before you have a chance to use them up, but frozen herbs are pre-washed and chopped, so they save you time.
“Herbs are rich in polyphenols and other compounds that have anti-inflammatory, antibacterial and antioxidant properties,” says Rob.
“Plus, herbs like parsley, basil, and coriander contain vitamins A, C and K, which support your immune system and bone health.
“Herbs such as mint can support digestion too, by loosening the valve between your oesophagus and stomach to relieve bloating.”
As a cheaper alternative, simply chop and freeze your own herbs in ice-cube trays.
“With ginger, you can scrape the skin off with a teaspoon and then pop it in the freezer,” says Ryan.
“Next time a recipe calls for it, simply grate it directly into your pan.
“This saves on food waste and means you have easy access to an immune-boosting anti-inflammatory ingredient whenever you need it.
“If you have a cold, try grating it straight into some hot water with lemon and honey,” he adds.
Frozen herbs can be added directly to soups or sauces, or combine them with olive oil and vinegar in a dressing.
Rice and Veg
- Fresh Marks & Spencer Grain & Greens 290g, £2.50
- Frozen Sainsbury’s Rice, Broccoli, Sweetcorn & Peas 4 x Microwaveable Steam Bags 540g, £2.50
- SAVINGS 63p per serving
Cooking rice from scratch is always cheaper (a 2kg packet of uncooked brown rice at Tesco costs £2.85).
But if you’re in a rush, keep a bag of frozen rice with veg in it to hand.
“It provides a mix of complex carbohydrates for sustained energy, fibre and vitamins A and C,” Rob says.
“Plus, the vegetables contain antioxidants.”
Cook the rice according to the pack instructions, then add an egg and season with soy sauce for a quick fried-rice dish.
Or, use it as a side dish with protein, such as chicken or salmon. The included veg mean you don’t have to faff around with extra pots and pans!
