Foods in a flash

Better Nutrition, Jan, 2001 by Lisa Turner

Fast, healthy meals from your freezer

Do the words "frozen foods" conjure up images of tinfoil trays with brownish-gray meatloaf and mushy potatoes? If so, let your freezer door open wide to the whole new world of natural frozen foods. They're organic, lower in fat and sodium, and downright sophisticated. Here's a peek at new frozen foods.

CREATIVE WAYS WITH FROZEN FOODS

The contents of the average freezer look something like this: a handful of ice cubes, half a pint of Ben & Jerry's ice cream, a few freezer-burned chicken breasts and a forgotten bag of frozen peas. Sound familiar? If so, it's time to get creative with the polar regions of your fridge. Some suggestions:

* Stock a variety of veggies to fortify any meal with quick color and nutrients. Add them to soups and casseroles, or steam them and toss with a handful of fresh herbs and olive oil for fast, flavorful side dishes.

* Keep a supply of frozen berries to toss into smoothies or on cereal. Freeze grapes and chunks of melon for refreshing, nutrient-packed snacks. For an alternative to ice cream, peel bananas, roll them in chopped walnuts and freeze.

* A few healthy frozen desserts can make your freezer more fun and can satisfy late-night cravings. Look for lower-fat versions of premium ice cream made with natural sweeteners and organic milk or milk substitutes. Store a natural frozen cake or pie for festivities, and make a special meal more festive by serving cordial glasses of gelato or sorbet between courses.

* When you're cooking beans, make extra and freeze them in plastic containers or heavy-duty freezer bags. Add seasonings to dress them up just before heating.

* Freeze stocks and sauces for fast meals. Keep the basics on hand: frozen marinara and pesto for quick pasta meals, and a simple vegetable or chicken stock for fast soups. Take them out of the freezer in the morning for a fast, homemade meal at night, and add herbs and spices as needed for extra flavor during cooking. One note: don't skim stock before storing--the fat that freezes on top offers an extra layer of protection against freezer burn. Skim off the fat after defrosting.

* Have a selection of fun frozen foods on hand. Mini eggrolls or stuffed jalapeno peppers are great for impromptu entertaining. Healthy frozen pizzas--complete with whole-wheat crust and organic veggies--are a better alternative than take-out.

* Keep a variety of frozen entrees on hand, and dress them up with a salad and bread for a full meal. Stay with the theme: a salad of red pepper, cilantro and jicama goes well with enchiladas; garlic bread and Caesar salad accessorize frozen lasagna.

* A selection of frozen fish, chicken, ground turkey and lean beef, or frozen meat substitutes, will help you whip up dinner in a flash. To freeze fish fillets or chicken breasts, rinse them thoroughly in cold water, pat dry and wrap individually in heavy foil. To freeze ground meat, shape into patties and wrap individually. Always thaw meat in the refrigerator. If it's thawed at room temperature, harmful bacteria can build up on the surface and in the meat.

* Boost the protein content of meals with frozen tofu. To freeze, remove tofu from container, drain, place in a heavy-duty freezer bag and freeze. Thawed, drained and crumbled, it has a chewy, meat-like texture. Add to soups and sauces, or sprinkle on salads.

DO TRY THIS AT HOME: FREEZING YOUR OWN

Commercially prepared frozen foods are great, but nothing measures up to your special tomato sauce or homemade oatmeal cookies. Freeze your favorites at home to share with friends, and make fast meals a snap. Follow these tips for the best freezing techniques.

1. Label and date everything for maximum freshness. Most foods keep for about 3 months. Some foods, like cookies and baked goods, keep for 6 to 8 months. Storing frozen foods longer than their recommended timeline doesn't usually pose a health threat, but does compromise taste and texture.

2. Keep your freezer chilly enough -- at least 0 degrees F. or lower.

3. Pack your freezer appropriately. Keep it about 75 percent full to cut down on energy costs, but still leave enough room for air to circulate.

4. Pack foods appropriately to lock in flavor and to keep air from coming in contact with food. What you choose depends on what you're freezing and for how long. Food storage containers take up more space, but are great for organizing freezer shelves and can be microwaved. Heavy-duty aluminum foil offers optimal protection from freezer-bum. Freezer bags are sturdy enough to go from freezer to microwave. When filling with liquid, place the bag in a bowl for support, and leave a little room at the top to accommodate the expansion during freezing. Press out air, and leave filled bags flat on freezer shelves until they're frozen solid to save space. It also helps to freeze ice packs and cooler bags with your food, in case the power goes out.

COOL FROZEN FOODS

Now you see that there's no reason to give the "cold shoulder" to the frozen-food and refrigerated cases at your health-food store. Flash-freezing technology. A wide array of options. Fresh veggies and cool grains. Whole entrees. Side dishes. And, yes, frozen pizza! No reason for panic when our family asks us, "What's for dinner?" It'll be ready in a flash!