How to Save Money When Buying Frozen Fruits And Vegetables

Purchasing Frozen Fruits and Vegetables

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Do you ever walk into the grocery store and find yourself mourning the loss of your favorite fresh organic fruits and veggies? Seasons come and go, and so do the edible treasures that they produce. Hungry for strawberries but the only fresh ones in the store are conventionally grown, and the organic ones have mold in the container? In that case, I head for the freezer aisle. More and more these days, you can find organic fruits and veggies in the freezer section of the store.

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If I were to walk into a store and see two displays of strawberries next to each other; one being conventionally grown and the other organically grown, I will choose to look at the organic ones. Strawberries (any berry in fact) are on the top Dirty Dozen list. Their test study showed that on one strawberry the sample contained an astounding 22 pesticide residues. BUT, let’s say that the organic berries look shriveled (sign of lost nutrients) or I can detect some mold amongst them, I wouldn’t buy from either display. Mold can be lurking whether you quickly spot it or not and if you do see some, there is usually more hiding.

Before I throw in the towel and bag the idea of going home with some strawberries, I would go to the frozen section of the store to see if they had organic frozen options. Of course, they won’t be as perky looking, and I have to take my recipe into account when making these types of decisions, but this was a great example of how to make wise choices when it comes to the fruits and veggies that we eat.

Before we dive into this topic, let me say that it is always best to buy fruits and vegetables that are ripe and in season. Veering off into the frozen food section is just another option that we have when it comes to enjoying a whole food diet.

Better Nutrients?

Is it possible that frozen fruits and veggies are just as good as fresh? It is, let me point out a few reasons. A bonus of eating frozen fruits and vegetables is that fresh produce often spends days or even weeks in transit from a farm to a store then to your refrigerator. Because of this, produce is often picked before it’s fully ripened, cutting short the time these vegetables and fruits need to fully mature and develop all the nutritional goodies they have to offer. If you have a garden and can pick them straight from the garden, ALL the better as they will be bursting with nutrients.

Frozen produce is usually picked at the height of their ripeness when they’re bursting with vitamins and minerals. From there they are then flash-frozen, locking in nutrients at their finest hour. Think of it this way, freezing, in essence, is nature’s pause button. (1, 2, 3)

Save Money

• If you are on a budget (tight or not) using or freezing foods can help reduce costs.
• Buy your favorite fruits and vegetables in the frozen form, no matter the season or freeze your own.
• Frozen (out of season) fruits and vegetables are usually cheaper than fresh.
• Single-serve pouches make it easy to thaw what you need, reducing spoilage and food waste to save money.

Dress warm…you will have some label reading to do! (that’s me up above haha)

How to Shop for Frozen Foods

The frozen food section in your supermarket can be packed with nutrient-positive foods. You will want to use the same principles as though you were purchasing fresh.

• Look for organic.
• Read the label. It’s not uncommon for some manufacturers to add other ingredients to your veggies. Look for brands that contain only one ingredient.
• Choose packages marked with a USDA “U.S. Fancy” shield, which designates produce of the best size, shape, and color; vegetables of this standard also tend to be more nutrient-rich than the lower grades “U.S. No. 1” or “U.S. No. 2.”
• Make sure the vegetables haven’t frozen into a lump, this is a sign that they have been thawed and refrozen.

Storing Frozen Fruits & Veggies

• Store your frozen goodies in the freezer cavity, not in the door. Foods that are kept in the freezer door are more susceptible to freezer burn, especially if you open and close your freezer often.
• When you place foods in freezer bags, seal and lay them flat in your freezer until the contents harden entirely, making them easy to stack.

How to Thaw Frozen Fruits & Veggies

• Place the package in a resealable plastic bag, and submerge in cold water until thawed. Avoid warm or hot water. Gently press the packaging with your fingers and thumbs to feel for the change in the texture of the vegetables from frozen solid to thawed.
  • Open the packaging and place the vegetables in a colander before using to remove any melted water.
  • To prevent the growth of bacteria, avoid thawing produce at room temperature.
• If you plan to cook the veggies, skip the thawing process altogether and go straight to the cooking step to avoid rubbery, mushy, or slimy results.
• If you have frozen greens, you can break off a section of them and toss them into the blender to add to your smoothies.

Using Frozen Fruits & Veggies

• Frozen foods can start to lose nutrients the longer it sits in the freezer so be sure to rotate your purchases and use them within three months.
• If you plan on cooking some of your frozen veggies (even if using fresh), use cooking methods that lock in most of the nutrients. Steaming or stir-frying are the two top choices.
• Avoid boiling vegetables because the nutrients leach out into the water and get drained away. If using in soups, you will be ok since you will be enjoying the broth as well.
• Frozen fruits and some veggies are perfect for smoothies. By adding them frozen, it will help to thicken and chill your creative masterpiece.
• Veggies can have a mushy texture after defrosting because ice crystals damage the vegetable cell walls. Keep this in mind when it comes to adding them to recipes.

I hope I have put your mind at ease and have added another option to your grocery shopping.  As I always say, “Do your best with what you have before you.”

© AmieSue.com

Not only is March the start of the spring season, but it is also National Frozen Food Month. With food prices on the rise, this is a great time to take stock of your pantry and freezer items and figure out how you can reduce food waste and save space, time and money for the remainder of the year.

As you roam your local grocery store aisle, droughts and wildfires are probably at the top of your mind when considering the reasons for a high grocery total at the checkout lane. Climate anomalies coupled with demand from American consumers continue to drive prices. 

Due to the impacts of El Nino and our desire for fresh pineapple and melon on our breakfast tables in the middle of January, rising food costs are expected through and beyond.

According to the USDA, food prices across the nation surged in , and this trend is expected to continue. Beef and veal prices are slated to increase 5.8 percent this year. And fresh produce prices, while increasing at a slower rate this year, are still on the rise.  So what can consumers do? 

Reduce food waste and save money 

If you’re one of many Americans across the country looking to stretch your family’s grocery budget, consider incorporating frozen foods into your meal planning and cooking.

Frozen foods extend the shelf life of your groceries and reduce food waste because you’re not scrambling to use up fresh foods before they expire. Food waste is a major problem in America, but utilizing frozen foods could help change that. 

If you balk at the idea of consuming unhealthy convenience foods, rest assured, that frozen foods have experienced a glow-up. They’re no longer about microwavable ham-and-cheese pockets or frozen pizza. Of course, if you don’t want to give up this freezer staple, there are countless ways to make frozen pizza better.  

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A variety of options in the freezer section

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Specialty frozen items allow consumers to try new foods. For example, frozen acai berry packets act as a base for smoothies and bowls and individually wrapped lean proteins like fish and poultry can aid portion control, minimize waste and save time.

Frozen produce is often cheaper than fresh, without compromising nutrition. Flash freezing after harvest maintains freshness and nutrients, sometimes better than fresh produce that is exposed to the elements.

Frozen foods can be a nutritious and convenient choice for many. Many frozen fruits and vegetables are picked at their peak ripeness and flash-frozen, preserving their nutritional value. Additionally, frozen options often provide a longer shelf life — some foods can be frozen for  up to a year — while reducing food waste.

— Krystal Dunham, MS, RDN, LD and owner of The Mother Road Dietitian, LLC

Fun Fact! Did you know that Clarence Birdseye — yes, that Birds Eye — spent much of his career working for the USDA and was taught to ice fish by the Inuit? The indigenous traditional methods of food preservation to preserve taste and texture inspired him in his own business. 

Tips to help save money with frozen foods

There are some ways to be sure you’re on the right track at the grocery store. Here are some tips to help you save money when buying frozen foods. 

Read labels

One thing consumers may not be aware of is that grocery stores like Kroger and Publix don’t manufacture their own branded food items; they purchase from larger corporations. So, when you’re out shopping, pay particular attention to food labels. 

You may notice that some of the ready-to-eat foods contain the same ingredients as their name-brand counterparts. Some generic or store-brand frozen fruits and vegetables may even indicate that they’re made in the same facilities as the more expensive branded alternatives. 

Get creative with meal planning 

Meal planning is one of the easiest ways to save money when shopping, and swapping out fresh for frozen can easily stretch your budget. Whether you choose single-serving frozen items or buy in bulk, pre-planning is key.

Buying in bulk and sharing costs with family and friends is one way to cash in on savings. Invest in a vacuum sealer to preserve these items for longer. Or, if your household is a bit smaller, take advantage of individually frozen poultry or fish packaged in individual servings to help minimize waste.   

Shopping sales is another way to save money with frozen foods, especially during National Frozen Food Month. Check grocery store fliers for BOGO deals and reduced prices during March. 

Forget what you thought you knew 

Frozen foods, especially vegetables, don’t have to be boring. Of course, you could just warm up that bag of frozen peas and serve them alongside some grilled chicken, but challenge yourself to think about incorporating frozen foods in new and exciting ways. 

Add those frozen peas to some Alfredo sauce and top with chopped bacon over spaghetti squash for a low-carb carbonara. And those bags of frozen tortellini and mixed vegetables transform into a tasty dinner that can be whipped up in no time at all.  Food blogs, social media posts and old-fashioned cookbooks can be a great source of inspiration if you’re in a cooking rut. 

For years you’ve likely heard that shopping the perimeter of your grocery store is your best bet when it comes to avoiding heavily processed foods. That perimeter extends to the frozen food section of your store, and as you now know, the options are endless. 

National Frozen Food Month is a great time to stock up on staples, experiment with new ingredients or take advantage of nutrient-dense, great-tasting foods from the freezer aisle while saving money on your grocery bill.   

Michele Brosius is the creator of Midlife Healthy Living where she expertly combines her love for cooking with budget-conscious nutrition strategies. Through her blog, she encourages women to embrace a healthier lifestyle with simple recipes and wellness tips.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.

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