Healthy Eating Tip: Fill Your Freezer with Flavor

Ellen Albertson

Dr Ellen AlbertsonIn honor of National Nutrition Month®, my colleague Ellen Albertson shares her tip to help you savor the flavor of eating right. She also has a FREE GIFT for you: Catapult Your Confidence Kit

Fill Your Freezer with Flavor!

Need a secret weapon to savor flavor and eat right? You already have one… your freezer. Stock your freezer smartly, and you’ll be able to enjoy wonderful, healthful, flavorful meals and snacks on a moment’s notice. Freezing preserves nutrients and flavor. Best of all, most foods freeze well.

Try Batch Cooking

On weekends, make big batches of soups, stews and casseroles, and viola… you’ve got a week’s worth of delicious, healthy choices.

Tired of starting your day with cold cereal? Make a batch of healthy, freezer friendly breakfast sandwiches. Split a whole wheat English muffin. Place 1 cooked egg (scrambled is fine), between 2 slices of Canadian bacon, and add a slice of low-fat cheese. Wrap tightly in plastic wrap and freeze. To heat, remove plastic, wrap sandwich in a paper towel and microwave for 1 to 1 ½ minutes until cheese is melted and egg is warmed through.

Don’t forget to pack on the produce to increase flavor and nutrition without adding many calories. Surprisingly, frozen produce is often higher in nutrients and more flavorful than fresh.

Frozen vegetables dramatically cut prep time. Use a bag of Asian mixed veggies for quick stir-fries. (Aromatics like ginger, scallion and garlic are great in stir-fries and freeze beautifully. Just chop, wrap in a plastic bag and freeze until you want to use them.) Add thawed chopped or pureed veggies to sauces and soups to make them richer in nutrients, while adding more bulk of few calories.

Stock up on frozen fruit like berries, mango chunks and cherries. They’re great for snacks, smoothies, in yogurt and can even be pureed for a wonderful sorbet.

When you fire up your batch cooking and stock up on frozen produce, you’ll also crowd out less healthy frozen items like ice cream, tatter tots and TV dinners from your freezer.

Batch cooking… a win for your health, flavor and schedule.

Dr. Ellen Albertson, PhD, RDN, CD is a Registered Dietitian Nutritionist, Psychologist, Certified Wellcoach® and founder of SmashYourScale.com, the website for women who want to make peace with their bodies and food. She’s the author of four books including: The Diabetic and The Dietitian: How to Help Your Husband Defeat Diabetes…Without Losing Your Mind or Marriage!

Jill-Weisenberger_about-image-2
Jill Weisenberger

I'm Jill, and I believe simple changes in your mindset and health habits can bring life-changing rewards. And I don't believe in willpower. It's waaaay overrated. As a food-loving registered dietitian nutritionist, certified diabetes care and education specialist and certified health and wellness coach, I've helped thousands of people solve their food and nutrition problems. If you're looking for a better way to master this whole healthy eating/healthy living thing or if you're trying to prevent or manage diabetes or heart problems, you'll find plenty of resources right here.

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2 Comments

  1. Email Spike Review on March 25, 2016 at 4:01 am

    The strategy is to be prepared with a Disaster Recovery plan primarily based
    on information, not assumptions or opinions.

    • Jill Weisenberger on March 25, 2016 at 10:34 am

      I always say we need to have a plan and a back up plan or plan A, plan B and even sometimes plan C. Ask what will I pack for lunch (plan A) and what could I have if that fails (plan B) and what could I do if I pack my lunch but leave it at home (plan C). There are several posts and guest posts on my blog about planning. Here are just a couple: A clean Eating Shrine and Meal Planning Simply.

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Jill Weisenberger

I believe simple changes in health habits can bring you life-changing rewards.

And I believe willpower is way overrated.

Right here is where you can discover the mindset and habits to stick with healthy lifestyle choices most of the time - and drop the guilt when you don't.

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