Technology means that frozen food has come a long way since its beginnings. Methods such as flash freezing lock in nutrients and freshness, while modern freezers allow for efficient storage. But there are some foods that are less expensive, quicker to prepare and generally better off fresh. Here are a few frozen foods to reconsider…
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Processed meat
The odd hot dog or rasher of bacon won’t hurt, but since processed meat was reclassified as a carcinogen it’s been advised by the World Health Organization (WHO) that should we limit our intake of all processed meats, both frozen and fresh. Instead, try incorporating more vegetarian meals into your week and buy top-quality fresh produce instead.
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Pasta dishes
Pasta makes for the ultimate quick, mid-week meal. In fact, most dried pasta takes just 10 minutes to cook – enough time to whip up a simple sauce – and a fresh pasta is even quicker. Carbonara, for example, just needs five ingredients (eggs, butter, Parmesan, pecorino and pancetta) and is ready in a few minutes. Buying frozen barely saves any time, but you’ll compromise on texture and flavour.
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Breaded fish and chicken
While its nutritional content has improved over the years, processed breaded food can still contain raising agents, E numbers, palm oil and added salt and sugar. Cheaper products are more likely to contain these unwelcome extras. Instead, if you can, buy frozen protein to defrost and make breadcrumbs yourself by whizzing up stale bread in a food processor.
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Breakfast foods
Ready-made breakfast foods such as sweet waffles may be convenient, but you might get more than you bargained for. Homemade waffles contain flour, eggs, milk, sugar, baking powder and oil – all staples we usually have in our cupboards – while frozen waffles are often hiding E numbers, additives, processed sugars and added salt. If you’ve got the time, make them from fresh.
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Pre-chopped onion
While pre-chopped onions are definitely time-saving, you’re likely to be clawing back moments not minutes. On the other hand, critics argue that the taste, texture and pungency of an onion are all affected by freezing. Consider, too, all the extra plastic you’ll be racking up with frozen onions and you might find yourself reconsidering. You can always throw your veggies in a food processor to save time as well.
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Individual ice cream pots
Big pots of gourmet ice cream might encourage you to over-indulge, but they offer much better value for money. Cute, individual tubs of ice cream, on the other hand, are generally not an economical option. Buy big instead and you’ll waste less packaging too.
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Canapés
Frozen party food can be very useful if you’re cooking for a crowd, but it’s generally highly processed. Finger foods like mini cheeseburgers, pizzas and chicken dippers can contain dozens of extra ingredients including preservatives, emulsifiers, added sugar, palm oil and hidden allergens such as gluten, sesame and yeast. For ease, mix frozen party food up with healthier homemade options such as crudités and dips (pictured), salads and mini homemade jacket potatoes.
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Pancakes
A basic pancake recipe contains three ingredients – eggs, flour and milk – plus a little oil for frying, while frozen pancakes can contain a lot more, including E numbers and added sugar. Making your own is more affordable, more nutritionally sound and it should only take a little while longer. Turn it into a family affair and get the kids involved too.
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‘Plumped’ chicken
Research by The Guardian found that some frozen chicken breasts are pumped with enough water and additives to make up a fifth of the weight. Known as ‘plumping’ (or ‘tumbling’ when the meat is mixed with water and additives), it’s not illegal, though it has to be declared on the ingredients list. Look out for labelling such as 85% chicken breast, water, salt.
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Free-from products
Free-from products, while removing certain allergens, aren’t necessarily a healthier choice, especially when they’re frozen. Many options are processed and will include added sugar and salt as well as additives. However, not all brands are the same, so check the nutrition label for natural ingredients (the fewer ingredients the better) and watch out for hidden sugars such as maltodextrin and dextrose and unpronounceable names that indicate chemical additives.
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Pre-rolled pastry cases
Frozen pastry blocks are handy items to have in the freezer, but pre-rolled pastry cases go one step too far and will generally have you paying over the odds. It takes moments to roll out the dough for yourself, so get stuck in and save some cash.
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Ready meals
We all know that ready meals are generally highly processed and often contain additives as well as added sugar and salt. Fewer of us consider that basic frozen ready meals use low-grade meat and fish and ‘extra special’ or ‘finest’ don’t fare much better. A 2015 study found that frozen luxury options often contained significantly more salt, saturated fat and sugar than value meals.
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Unsustainable fish
Frozen fish is an excellent freezer staple, but if your budget allows always opt for fish that’s line-caught or sustainable. That doesn’t necessarily mean the most expensive either – do some research into the best options near you and check the labels on the packaging as these will usually indicate whether the fish is line-caught or not.
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Veggie burgers
There’s a great range of fresh and chilled veggie and vegan burgers available to buy, but meat-free doesn’t always mean healthy. Frozen veggie burgers are still processed and may contain additives such as stabilisers, GM ingredients (genetically modified food), palm oil, allergens such as barley, wheat and yeast, and added sugar and salt. Cheap products tend to be the biggest culprits, but this isn’t always the case so read the labels.
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Potatoes
While we reckon good-quality frozen fries are one of the best options in the freezer aisle, frozen potatoes (either whole or reformed) are another story entirely. Frozen ready-made baked potatoes might be a great idea in principle, cutting cooking time from an hour in the oven to five minutes in the microwave, but you’ll find the skin lacks crispiness and texture and there’s also significant loss of nutritional value. As potato prep time is minimal, skip the frozen options for the real thing.
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Fried calamari
Squid freezes well and usually comes gutted and cleaned ready to use. Defrosting it properly makes a difference to the outcome so allow to thaw overnight in the fridge (not at room temperature) or run it, still bagged, under cold water. Battered or breaded calamari, however, will often contain artificial colours, flavours and preservatives, so is best eaten as an occasional treat.
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Pastries
If you don’t live a stone’s throw from a boulangerie, it’s useful to have ready-to-bake pastries, such as croissants and pain au chocolat, in the freezer. But sadly these are also processed and contain additives such as emulsifiers, flour treatment agents and unhealthy fats such as palm oil that wouldn’t be used in a reputable bakery. Eat quick frozen pastries as a treat, or otherwise make your own or head to your local bakery.
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Kids’ meals
They may be specifically for children, but kids’ frozen ready meals and foods – even ‘healthy’ or ‘nutritionally approved’ ones – can contain more ingredients than some parents would be comfortable with. Instead, why not make family meals in batches, freezing extra portions and saving your own homemade ready meals for those busy mid-week evenings? You’ll find it will be less expensive too.
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Ice pops
Shop-bought ice lollies or popsicles are handy, but check for added sugars such as fructose and glucose syrup, stabilisers and traces of allergens such as milk. If you make your own with fresh fruit, juice or cordial, you’ll find it’s actually quicker than you’d expect and much cheaper too.
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Low-welfare meat
Ethical standards of fresh meat are usually clearly advertised but hit the frozen aisles and things can quickly get hazy. In the UK, when buying frozen meat look out for a Soil Association, RSPCA Assured or Red Tractor logos. These are British quality assurance standards that Compassion in World Farming recommends for better welfare meat. In the US, check for logos such as Animal Welfare Approved, Certified Humane, American Grassfed Association, USDA Organic and Food Alliance Certified.
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Bagged ice
Unless you’re stocking up for a party, making your own ice is a no-brainer. Not only is it free, but you can vary the shape of your ice cubes with a reusable mould. Large square cubes are great for cocktails, while fun animal shapes will be great for a children’s party.
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Burger patties
A fresh burger needs only one key ingredient – minced meat – plus a little seasoning and perhaps an egg for binding. That means they’re super easy to make from scratch. Buy frozen burgers and you could be eating flour, yeast, onion powder, sugar and preservatives as well as copious amounts of salt – all completely unnecessary ingredients. If you opt for frozen, check the packaging – the ingredients should generally state meat, salt and pepper only.
