Fresh vs frozen? A freezer-filling guide for foodies
Discover whether the nutritional value of fresh and frozen foods really is that different
Text: Lewee Hoi Han
As a child, did your parents chide you for eating frozen meals because they “lack nutrition” and are “bad for the body”? Perhaps you’re saying the same to your kids now? While it’s true that consuming microwaved frozen pizzas may not be the healthiest option for dinner, and that fresh food comes with many perks, it doesn’t mean that all frozen food stored in the freezer is bad for our health.
Contrary to popular belief, frozen food can be very beneficial, not just to our wellbeing but to the economy. In the case of frozen vegetables, these are often picked at their prime and frozen within hours. This not only preserves their original nutrient levels, but some frozen vegetables may gain certain vitamins upon freezing. In contrast, fresh vegetables tend to lose vitamins and minerals over time and may end up being less nutritious to the body.
Food waste is also reduced when you choose frozen vegetables instead of fresh ones since they’re easy to portion and store. Moreover, the extended shelf life that comes with freezing means you get to enjoy your favourite greens as and when you fancy them — even if they’re not in season.
And as with all frozen food, the best part is the convenience. Just pop them into the oven or boiling water to get a plate of yumminess, no prep needed. As a guide, here are 10 frozen foods that love a stint in a freezer yet still stay healthy and pack in taste.
1) Peas
Small, round, and seemingly pointless, peas are the real frozen deal. A 100g serving of green peas packs in 66%* of vitamin C, 20% of dietary fibre and 10% of protein into our diet. Green peas are often a source of meat-free protein and aid in building tissues and bones, generating hormones and supporting the immune system. Frozen peas are also found to lose only 10% of their vitamin C content as compared to the 60% loss fresh peas experience when stored at room temperature for a week.
Prices for frozen peas start from SGD 1.90 at NTUC, Redmart, and Cold Storage.
2) Sweetcorn
Arguably the best tasting frozen vegetable in town, frozen sweetcorn is a dream because you can thaw it and add to many dishes. Also, those diddy yellow kernels provide 11% of vitamin C, 10% of dietary fibre and 9% of magnesium per 100g consumption. Unlike fresh corn which decreases in sweetness and becomes more chalky once picked, sugar within frozen corn doesn’t undergo the process of turning into corn starch so it will remain consistently saccharine.
Prices for frozen corn start from SGD 1.60 at NTUC, Redmart, and Cold Storage.
3) Brussels sprouts
The Christmas dinner classic sports many health benefits such as lowering cholesterol levels, protecting DNA and reducing the likelihood of contracting cancer. Turn your brussels sprouts from frozen to steamed, stir-fried or roasted, whilst meeting your daily nutritional requirements — a 100g serving of brussels sprouts provides 141% of vitamin C, 15% of dietary fibre and 11% of potassium. Freezing brussels sprouts can also remove the strong, eggy smell that sometimes develops when the vegetable is cooked.
Prices for frozen brussels sprouts start from SGD 14.90 at NTUC, Redmart, and Cold Storage.
4) Edamame
The savory contender to sweetcorn, frozen edamame is perhaps one of the best frozen foods to have on hand for a quick and healthy snack. Completely versatile and yummy regardless of preparation style, mixing in a 100g serving of edamame beans into your diet will equip you with 22% of protein, 20% of dietary fibre and 16% of magnesium. If you’re a mother of picky kids, consider stocking up on frozen edamame instead of frozen peas — they have a less chlorophyll taste and are more palatable.
Prices for frozen edamame start from SGD 2.40 at NTUC, Redmart, and Cold Storage.
5) Green beans
A home favourite, green beans when frozen boast many a health benefit. Research reveals that the carotene content of fresh green beans is higher than frozen green beans when both are cooked. Green beans that are frozen for a year lose only 20% of their original vitamin C levels, as compared to green beans stored at room temperature for a week which lose 55%. A 100g serving of green beans nourishes your body with 27% of vitamin C, 13% of dietary fibre and 6% of magnesium.
Prices for frozen green beans start from SGD 4.90 at Redmart.
6) Carrots
Though carrots are in abundance in Singapore all year round, the nutrient levels of fresh carrots decreases as soon as they’re transported from the farm to the supermarket. Conversely, carrots that are frozen shortly after being picked not only retain their vitamin A and fibre content, they even gain beta-carotene nutrients over time. In general, a 100g serving of carrots equips you with 62% of vitamin A, 12% of dietary fibre and 5% of potassium.
Prices for frozen carrots start from SGD 3.97 at Redmart and Cold Storage.
7) Lentils
While most people purchase dried or canned legumes instead of fresh ones, studies have shown that legumes when frozen contain more thiamine (the vitamin responsible for converting food into energy) than if preserved. Packed with protein, lentils are a delicious plant-based alternative to meat and 100g of boiled lentils supplement your body with 18% of protein, 18% of iron and 32% of dietary fibre.
Prices for frozen lentils start from SGD 5.90 at Redmart.
8) Spinach
One of the most popular vegetables for healthy eating, spinach needs no introduction. A 100g serving delivers 65% of vitamin A, 27% of vitamin C and 12% of calcium, benefiting both eye health and blood pressure levels. The greatest benefit of using frozen spinach in cooking, however, is that unlike fresh spinach, frozen spinach leaves do not cook down as much. Therefore, it’s better for dishes that have spinach as the main ingredient.
Prices of frozen spinach start from SGD 3.35 at NTUC, Redmart, and Cold Storage.
9) Butternut Squash
Butternut squash is not highly consumed in Singapore. However, it is a superfood that is highly nutritious and can be enjoyed in many ways. A 100g serving of butternut squash comprises an overwhelmingly high percentage (212%) of vitamin A, 35% of vitamin C and 10% of vitamin B-6. Butternut squash’s high antioxidant content helps to prevent cellular damage, reducing your risk of contracting chronic diseases. Use it as a tasty accompaniment to salad, or puréed and used as a substitute to cream sauces.
Prices for frozen butternut squash start from SGD 3.50 at Redmart.
10) Broccoli
Since the shelf life of fresh broccoli is relatively short, frozen broccoli might be a better option if you don’t fancy an entire head in one sitting. Fresh broccoli stored at room temperature for a week loses 56% of vitamin C, which is way more than the amount frozen broccoli loses in a year — 10%. This is important because consuming 100g of broccoli equips you with 148% of vitamin C, 12% of vitamin A and 9% of potassium, so you could be losing nutrients if you’re consuming broccoli that has been left out for too long.
Prices for frozen broccoli start from SGD 2.30 at NTUC, Redmart, and Cold Storage.
*% of nutrients is calculated in % Daily Value (%DV) – reference amounts of nutrients to consume or to not exceed each day.
