Top 10 Foods for the Freezer
Wondering how to create healthy at-home meals in a hurry? Your freezer can be key. A well-stocked freezer is a dinnertime savior during busy weeks when you don’t have time to hit the supermarket. A cool stash of lean proteins and produce can help you put together nutritious meals and snacks quickly — even when your fridge is bare. Keep these ten items on hand and you’ll always have healthy eating options at the ready.
Light Ice Cream
My freezer selection wouldn’t be complete without something sweet. Ice cream is definitely my guilty pleasure: I love slightly melted vanilla (admittedly, sometimes with mini peanut butter cups…yum!). Look for “light” brands with 130 calories or less per half cup. To keep your portions in check, serve up your dessert in a mug, small bowl, or ramekin versus a soup or cereal bowl. If scooping from a pint is too tempting, stock up on some of the portion-controlled, low-cal ice-cream pops and sandwiches that now come in decadent flavors like cookies-and-cream and strawberry shortcake. And it’s nice that you get a little nutrition bonus with your sweet treat — hello, calcium! A shot of calcium supports strong bones and — ladies, listen up — may even help prevent PMS symptoms like bloating and mood swings.
Now that you’ve stocked the freezer, check out what I keep in the fridge.
My freezer selection wouldn’t be complete without something sweet. Ice cream is definitely my guilty pleasure: I love slightly melted vanilla (admittedly, sometimes with mini peanut butter cups…yum!). Look for “light” brands with 130 calories or less per half cup. To keep your portions in check, serve up your dessert in a mug, small bowl, or ramekin versus a soup or cereal bowl. If scooping from a pint is too tempting, stock up on some of the portion-controlled, low-cal ice-cream pops and sandwiches that now come in decadent flavors like cookies-and-cream and strawberry shortcake. And it’s nice that you get a little nutrition bonus with your sweet treat — hello, calcium! A shot of calcium supports strong bones and — ladies, listen up — may even help prevent PMS symptoms like bloating and mood swings.
Now that you’ve stocked the freezer, check out what I keep in the fridge.
Seeds
You’ll find tubs of seeds, like pumpkin and sunflower, in my freezer door, right next to the nuts. Seeds are quite versatile and can be enjoyed on their own as a snack, mixed into homemade trail mix, or sprinkled on top of yogurt or oatmeal for satisfying crunch. Plus, they’re superfoods for your skin! Pumpkin seeds are loaded with zinc, which aids in skin renewal, and sunflower seeds deliver a potent shot of vitamin E, an antioxidant that protects skin cells from the sun’s damaging UV rays.
You’ll find tubs of seeds, like pumpkin and sunflower, in my freezer door, right next to the nuts. Seeds are quite versatile and can be enjoyed on their own as a snack, mixed into homemade trail mix, or sprinkled on top of yogurt or oatmeal for satisfying crunch. Plus, they’re superfoods for your skin! Pumpkin seeds are loaded with zinc, which aids in skin renewal, and sunflower seeds deliver a potent shot of vitamin E, an antioxidant that protects skin cells from the sun’s damaging UV rays.
Frozen Shrimp
If you like seafood, this freezer item is a must! At just eight calories apiece, shrimp are a delicious source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. And frozen shrimp thaw in under ten minutes in a bowl of cold water, so you don’t even have to plan ahead! Stir-fry shrimp with a medley of veggies, like onions, mushrooms, peppers, and broccoli, and drizzle with reduced-sodium teriyaki sauce to create the ultimate low-calorie dinner. Or, sauté shrimp with broccoli, cherry tomatoes, and garlic, and toss with whole-wheat penne pasta for a simple pasta supper that’s done in a flash.
If you like seafood, this freezer item is a must! At just eight calories apiece, shrimp are a delicious source of lean protein, which helps rev your metabolism and keeps you feeling full for hours. And frozen shrimp thaw in under ten minutes in a bowl of cold water, so you don’t even have to plan ahead! Stir-fry shrimp with a medley of veggies, like onions, mushrooms, peppers, and broccoli, and drizzle with reduced-sodium teriyaki sauce to create the ultimate low-calorie dinner. Or, sauté shrimp with broccoli, cherry tomatoes, and garlic, and toss with whole-wheat penne pasta for a simple pasta supper that’s done in a flash.
Chicken Breasts
Skinless chicken breasts are another excellent source of lean protein, and since they’re so convenient for quick, weeknight cooking, they’re the star player in many of my recipes. Incorporating high-quality proteins like chicken at meals is especially important if you’re looking to lose weight, manage diabetes, or declog the cholesterol in your arteries. Chicken breast is also rich in beneficial nutrients, including niacin, a B vitamin that may help prevent cataracts, and zinc, a mineral that boosts hair and skin vitality. If your chicken repertoire is getting stale, try some exciting new dishes from my Healthy Recipe Index, like Chicken Curry and Vegetables or Low-Carb Chicken Pizza.
Lean Ground Turkey
Lean ground turkey is one of my favorite healthy recipe swaps. Look for packages that are at least 90 percent lean, and use it to replace fatty ground chuck in tacos, burgers, meatballs, chili, and meat sauce to slash calories and unhealthy saturated fat. And, since you’re cutting down on the fat, you get even more high-quality protein to help squash hunger and build muscle mass. Using lean ground turkey instead of fatty ground beef in your recipes is one of the easiest ways to slim down and reduce your risk for heart disease and diabetes
Skinless chicken breasts are another excellent source of lean protein, and since they’re so convenient for quick, weeknight cooking, they’re the star player in many of my recipes. Incorporating high-quality proteins like chicken at meals is especially important if you’re looking to lose weight, manage diabetes, or declog the cholesterol in your arteries. Chicken breast is also rich in beneficial nutrients, including niacin, a B vitamin that may help prevent cataracts, and zinc, a mineral that boosts hair and skin vitality. If your chicken repertoire is getting stale, try some exciting new dishes from my Healthy Recipe Index, like Chicken Curry and Vegetables or Low-Carb Chicken Pizza.
Lean Ground Turkey
Lean ground turkey is one of my favorite healthy recipe swaps. Look for packages that are at least 90 percent lean, and use it to replace fatty ground chuck in tacos, burgers, meatballs, chili, and meat sauce to slash calories and unhealthy saturated fat. And, since you’re cutting down on the fat, you get even more high-quality protein to help squash hunger and build muscle mass. Using lean ground turkey instead of fatty ground beef in your recipes is one of the easiest ways to slim down and reduce your risk for heart disease and diabetes
Nuts
I store nuts, like almonds, walnuts, and cashews, in the freezer to extend their shelf life and make them extra crunchy when I bite in. All nuts are top sources of unsaturated fats, the heart-healthy types that help to lower cholesterol levels. A handful of nuts is also a smart snack for people with diabetes; they’re high in protein and low in carbs, the perfect combo for steady blood sugars.
I store nuts, like almonds, walnuts, and cashews, in the freezer to extend their shelf life and make them extra crunchy when I bite in. All nuts are top sources of unsaturated fats, the heart-healthy types that help to lower cholesterol levels. A handful of nuts is also a smart snack for people with diabetes; they’re high in protein and low in carbs, the perfect combo for steady blood sugars.
Frozen Edamame
Munch on edamame for an energizing afternoon snack! These young, green soybeans offer a built-in combo of protein and fiber, which helps steady blood sugars, squash hunger, and stabilize mood. On top of that, this wonder food offers a trio of bone-boosting nutrients: vegetarian protein, potassium, and vitamin K. Edamame is also a good plant source of omega-3 fats, which help suppress inflammation associated with diabetes and heart disease. And when you snack on edamame in the pod, it automatically helps pace your eating, since you have to sort of “work for your food.” To prepare, just dump the frozen pods in boiling water and boil for about three minutes — a generous two-cup serving of edamame in the shell is less than 150 calories!
Munch on edamame for an energizing afternoon snack! These young, green soybeans offer a built-in combo of protein and fiber, which helps steady blood sugars, squash hunger, and stabilize mood. On top of that, this wonder food offers a trio of bone-boosting nutrients: vegetarian protein, potassium, and vitamin K. Edamame is also a good plant source of omega-3 fats, which help suppress inflammation associated with diabetes and heart disease. And when you snack on edamame in the pod, it automatically helps pace your eating, since you have to sort of “work for your food.” To prepare, just dump the frozen pods in boiling water and boil for about three minutes — a generous two-cup serving of edamame in the shell is less than 150 calories!
Frozen Berries and Cherries
My freezer is never without a few bags of frozen berries — I love the mixed blends best because you get a little bit of everything. The frozen guys are an affordable, tasty alternative to fresh berries when they’re out of season, underripe, or expensive. I add frozen berries to smoothies, yogurt, and oatmeal and use them to make a simple, delicious dessert, Sweetened Ricotta Cream with Berries. But my absolute favorite way to enjoy them is frozen, straight out of the bag — they’re like healthy versions of Italian ices, with no added sugar. Berries are rich in antioxidants that may help protect against memory loss, so remember to add them to your cart!
My freezer is never without a few bags of frozen berries — I love the mixed blends best because you get a little bit of everything. The frozen guys are an affordable, tasty alternative to fresh berries when they’re out of season, underripe, or expensive. I add frozen berries to smoothies, yogurt, and oatmeal and use them to make a simple, delicious dessert, Sweetened Ricotta Cream with Berries. But my absolute favorite way to enjoy them is frozen, straight out of the bag — they’re like healthy versions of Italian ices, with no added sugar. Berries are rich in antioxidants that may help protect against memory loss, so remember to add them to your cart!
Frozen Broccoli
Broccoli is another produce staple for my freezer. I steam it in the microwave for a quick green side dish that requires no effort and no chopping. I also add florets into soups and stir-fries and pile them on top of baked potatoes along with cheddar cheese for a hearty vegetarian dinner. A cup is just 50 calories and provides 5 grams of fiber to help curb hunger and keep you regular. And you may be surprised to hear that broccoli is a good nondairy source of calcium for strong bones and healthy blood pressure.
Broccoli is another produce staple for my freezer. I steam it in the microwave for a quick green side dish that requires no effort and no chopping. I also add florets into soups and stir-fries and pile them on top of baked potatoes along with cheddar cheese for a hearty vegetarian dinner. A cup is just 50 calories and provides 5 grams of fiber to help curb hunger and keep you regular. And you may be surprised to hear that broccoli is a good nondairy source of calcium for strong bones and healthy blood pressure.
Frozen Chopped Spinach
Use this time-saving ingredient to inject a blast of nutrition into your family’s favorite recipes. Just thaw and drain a box of frozen chopped spinach, and then add it to turkey burgers, meatloaf, marinara sauce for pasta, lasagna, or a frittata. Rest assured that frozen spinach is just as nutritious as fresh, since it’s picked at the peak of ripeness and flash-frozen to lock in all the vitamins. Spinach is a terrific source of fiber, as well as antioxidants that help maintain sharp vision.
Source from http://www.joybauer.com
Use this time-saving ingredient to inject a blast of nutrition into your family’s favorite recipes. Just thaw and drain a box of frozen chopped spinach, and then add it to turkey burgers, meatloaf, marinara sauce for pasta, lasagna, or a frittata. Rest assured that frozen spinach is just as nutritious as fresh, since it’s picked at the peak of ripeness and flash-frozen to lock in all the vitamins. Spinach is a terrific source of fiber, as well as antioxidants that help maintain sharp vision.
Source from http://www.joybauer.com
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