However, the combined forces of climate extremes (both in the UK and abroad) and issues around the supply chain, as well as global market trends, has made fresh fruit and veg increasingly inaccessible; either too expensive, already wilting or rotten, or simply missing from the supermarket shelves – with broccoli, cauliflower and other brassicas the latest vegetables likely to be in short supply in the spring due to the mild autumn and winter causing crops to come up early.
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We’re lucky then that we only need to move a few aisles over for the solution.
“‘Fresh’ produce can spend days in transit and on supermarket shelves, during which time nutrients like vitamin C and folate can degrade,” explains registered dietitian Nichola Ludlam-Raine. “Frozen fruits and vegetables can actually be just as nutritious, and sometimes even more so, than fresh. That’s because they’re picked at peak ripeness and frozen almost immediately, which locks in vitamins and antioxidants.” One 2015 study found that while the vitamin content compared between fresh and frozen produce is often comparable, there were some nutrients (particularly vitamin C) that were far higher in the frozen items.
Berries like blueberries, raspberries and strawberries have undeniable health bonafides, thanks to being rich in nutrients and fibre. One study found that certain berries (blueberries, blackberries, raspberries) have particularly high antioxidant activity, which is crucial for fighting free radicals in the body and reducing DNA damage. However, their seasonality makes fresh berries expensive, unless you buy frozen.
When defrosted, blueberries, raspberries & blackberries “soften but are usually fine in porridge, yoghurt, and baking,” she says, while strawberries “tend to collapse when defrosted) so are better in smoothies, compotes and baking.
Spinach
So freezing spinach bypasses discovering a mess in your fridge in a few days, as well as actually increasing the nutritional content.
Peas are the quintessential frozen vegetable, found in freezers and on twisted ankles up and down the country.
Peas also benefit from maintaining their texture well after freezing, meaning they can be eaten often once thoroughly defrosted.
Sweetcorn
Broccoli is another great source of vitamin C as well as riboflavin (vitamin B2), which helps keep the nervous system healthy and aids in the body’s release of energy from food. “Frozen broccoli can often preserve more vitamin C compared to fresh stored for several days, plus the florets have a much longer shelf-life than fresh,” says Ludlam-Raine.
As well as green beans (another great source of vitamin C), broccoli should be cooked straight from frozen for best results.
Mango or avocado
Mangoes and avocados are both good sources of vitamins C, A, and E, which help prevent damage to cells from free radicals.
Avocados can be particularly affected by freezing/thawing, so when defrosted, they’re best used for guacamole, dressings and smoothies. Tropical fruits like mango, pineapple, and papaya are also often softer after thawing, making them better in smoothies, compotes and sauces.
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