The World Health Organization recommends a daily intake of at least 400 g of vegetables and fruits* to prevent many diseases, including cardiovascular disease. While in the spring-summer period we usually do not have a problem with this, in winter, due to the lower availability of seasonal vegetables and fruits, it is more difficult to cover this demand. During the colder months, we have at our disposal mainly root vegetables (e.g. carrots, parsley), cruciferous (Brussels sprouts, kale, cabbage) or onion, and from fruits — pears or apples. Basing your diet on seasonal and local products is highly recommended - it is also the most ecological option - however, we do not always have the time or opportunity to prepare roasted Brussels sprouts or cabbage (and due to their roasting properties, they are not suitable for everyone). There are also fruits that should be included in our menu regardless of the season, for example berries (strawberries or raspberries), which are a source of many valuable biologically active substances. In such a situation, a good solution is to use frozen products.

Good frozen food — what is it?

Freezing is the best form of preserving the shelf life of vegetables and fruits, as long as this process is carried out correctly. Before the products are frozen, they are first blanched, due to which the enzymes that accelerate the reactions leading to the aging of the product (deterioration of appearance or taste qualities) are inactivated. The process also prevents the growth of pathogenic microbes (but does not kill them, which is worth remembering). In addition, only ripe vegetables and fruits are intended for freezing, that is, those that are characterized by the highest content of vitamins and minerals. A properly carried out freezing process promotes the preservation of high quality of such products for a period of more than 6 months**.

Myths about frozen foods

Despite numerous prejudices regarding the quality and nutritional value of frozen vegetables and fruits, it is worth emphasizing that they are as valuable products*** as their fresh counterparts, and in some cases even healthier. An example here can be vegetables and fruits lying for hours in a sunny stall. Under the influence of oxygen and sunlight, there is a significant loss of many nutrients, as well as an acceleration of the reactions leading to aging. And although you can argue about the taste qualities of fresh and frozen products - the latter, if frozen in the right way, will be more valuable than improperly stored fresh.

It is also a myth that the shelf life of frozen products is influenced by preservatives added to them — a very low temperature is quite enough to preserve the desired taste qualities and nutritional values. However, it is worth paying attention to how we defrost products - here the rule applies: the shorter the better, and this is for two reasons. First, a longer thawing process (e.g. at room temperature) promotes the development of pathogenic microbes, since freezing does not guarantee microbiological safety, but only inactivates bacteria that, under favorable thermal conditions, can develop further. Secondly, the longer the defrosting takes, the greater the loss of nutritional values, so it is worth defrosting vegetables and fruits quickly, e.g. by direct heat treatment or leaving the product to defrost in the refrigerator (especially fruits such as cherries or strawberries).

Eat healthy!

Frozen food is undoubtedly a helpful solution for busy people who want to cook a tasty and nutritious dish in a short time. Moreover, it turns out that thanks to the availability of vegetables and fruits in frozen form, we can realistically increase their consumption during the day. Results of a study published**** in the journal Nutrients Studies show that people who eat frozen foods consume more vegetables and fruits than those who use only fresh products - and this translates into the nutritional value of the diet and a higher content of vitamins, minerals or dietary fiber.

Whether you reach for fresh or frozen fruits and vegetables, you provide the body with valuable biologically active substances and polyphenols with anti-inflammatory and antioxidant effects. When basing your diet on seasonal and local products, remember that frozen vegetables and fruits can complement it all year round.

Try three delicious recipes using frozen fruit:

Smoothie with frozen cherries

• 2 servings
• Dates 8 pcs.
• Frozen cherries 150 g
• Spinach 2 handfuls
• Apple ½ piece
• Water 1 cup
• Optional: cocoa and/or protein supplement

Elaboration: Pour the dates with a little boiling water and let stand for 5 minutes. Then blend all the ingredients for a cocktail. Add water if the cocktail is too thick. Optionally, you can add protein and/or cocoa conditioner.

Warm quinoa with strawberries

• Quinoa 50 g
• Frozen strawberries 150 g
• Unsweetened almond milk 1 cup
• Chia seeds 1 tablespoon
• Almonds ½ handful
• Cinnamon to taste

Execution: Rinse the quinoa in a sieve and cook in almond milk. Add chia seeds (or flaxseed) and frozen strawberries at the end of cooking. Cover the pot and let stand for a while. Chop the almonds. Transfer the quinoa to a bowl, sprinkle with chopped almonds and cinnamon.

Avocado Smoothie

• Avocado ½ pcs.
• Banana ½ pcs.
• Frozen strawberries 1 cup
• Frozen raspberries ¾ cup
• Spinach 1-2 handfuls
• Chia seeds 1 tablespoon
• Water

Execution: mix all the ingredients to a smooth mass with the addition of water. If the mass is too thick, add water. Optionally, you can add a scoop of protein supplement.

* https://www.who.int/news-room/fact-sheets/detail/healthy-diet
** https://pubmed.ncbi.nlm.nih.gov/29290348/
*** https://pubmed.ncbi.nlm.nih.gov/25526594/
**** https://pubmed.ncbi.nlm.nih.gov/30595028/