9 minute read
healthy strategies
freeze in freshness
store and preserve the season’s bounty
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If you’re trying to eat well, your freezer can be your best friend, especially in late summer when the produce section of the grocery store is bursting with fresh fruit and vegetables. Preserve the flavors of the season by freezing your favorite healthy foods at peak freshness. Even if life gets busy, you’ll always have healthy ingredients on hand.
Freezer-friendly foods
Pretty much any type of fresh produce can be frozen almost indefinitely if stored constantly at 0˚, but you’ll want to avoid freezing produce with high water content—like apples, celery, and cucumbers—as they can become mushy when thawed.
Veggies of all kinds from peas to broccoli make whipping up a healthy side dish a snap. Always wash vegetables before freezing. Some vegetables will need to be blanched (scalded) with boiling water or steam before freezing. Blanching times vary for different vegetables, usually between one and five minutes.
Fruit is great for smoothies or tossing into yogurt or oatmeal. Always wash fruit before freezing. Freeze berries in a single layer on a sheet pan and then remove to a storage container when they’re fully frozen.
Herbs can be puréed with a bit of olive oil and stored in ice cube trays to be used later in the year when fresh herbs are in short supply.
Rice and grains can be bought frozen at the supermarket or cooked and frozen at home. Brown rice, quinoa, and split peas make great foundations for stir fries and side dishes.
Ground meat, like chicken and turkey, is versatile and flavorful and takes center stage in soups and stews. Veggie burgers are good to have on hand as a vegetarian-friendly alternative. ●
SELECTED SOURCES “How to keep produce fresh longer—infographic,” Academy of Nutrition and Dietetics, www.EatRight.org • “Keep fruits & vegetables fresher longer,” American Heart Association, www.Heart.org • “Preserving food: Freezing vegetables,” University of Georgia Cooperative Extension Service, www.nchfp.uga.edu
Smart storage
Taking the time to freeze food the right way is the key to successful preservation. Here are some important tips to remember:
Always label frozen food with the date it was put in the freezer.
Use the oldest items first to keep inventory fresh— rotate as needed.
Choose moistureresistant storage containers.
Thaw frozen foods slowly in the refrigerator overnight.
Frozen foods can also be thawed slowly in cold water—change and stir water frequently.
Cool hot foods first so foods freeze uniformly.
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