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, 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

Jill Weisenberger, MS, RDN, CDE, CHWC, FAND, is a Nutrition, Culinary & Diabetes Expert, Wellcoach®-certified health and wellness coach, Freelance Writer, Registered Dietitian Nutritionist and Certified Diabetes Educator. She's also the author of four books, including a best-seller. She's a nationally-recognized media expert in high demand for print and online interviews, as well as corporate and one-on-one nutritional counseling. Jill's philosophy is that nutrition science should be understandable, realistic and oh so delicious.

Leave a Reply


  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.

Leave a Comment

Jill's Books

Welcome to my Blog

Like most of my patients and clients, I lead a busy life. You probably do too. Fortunately, you don’t need weeks, days or even hours to start living better and healthier. This blog offers timesaving strategies and bite-sized nutrition and health information. Come by often for tips and inspiration to healthy living – no matter how busy you are. I am a registered dietitian nutritionist offering credible, practical nutrition advice to keep busy people healthy. Yes indeed, we can be both busy and healthy.

Dietspotlight Top Pro 2017-18

Connect With Jill

Dietspotlight Top Pro 2017-18