Frozen is the answer
VEGGIES ON ICE. A research from the University of Georgia found that there are no significant difference in nutrient content between fresh and frozen produce.
Vegetables used to be the mainstays of poor families’ diets, with meats hardly making an appearance. Not anymore. Fresh vegetables these days are more expensive than chicken and some cuts of meat.
But there are many ways to serve veggies even during this crisis. The supermarket freezer is the first stop for the wise homemaker.
CHEAPER THAN FRESH
I was shocked to discover that frozen diced carrots, green peas, potatoes and corn kernels are cheaper than their fresh counterparts. Perfect for menudo, fried rice, omelets, soups, salads, and bangus relleno, the 200-gram packs retail at around P20 depending on house brand. And the prices remain steady even during the crisis.
How do they do it? The secret, according to an industry source, is bulk-buying directly from farmers at the peak of the season.
MOST NUTRIENTS INTACT
Because vegetables are usually processed and frozen immediately after harvesting, they generally retain their nutrients.
A study showed that blanching and freezing vegetables for up to two months did not significantly change their phytochemical content. Freezing, however, may affect the nutritional value of certain vegetables and specific nutrients differently.
One study found that frozen broccoli was higher in riboflavin, compared with fresh broccoli, while frozen peas, carrots, and spinach were lower in beta carotene. No significant difference was observed between frozen and fresh green beans and spinach.
In the study, frozen, uncooked kale contained a higher amount of antioxidants than fresh kale, suggesting that freezing might even increase the antioxidant content of certain vegetables.
Other cooking methods, such as boiling, stir-frying, and microwaving, can likewise lead to nutrient losses, even in fresh or canned vegetables.
BE CREATIVE, VERSATILE
We have used frozen spinach in ginisang mungo, frozen green beans in kare-kare, pakbet, and sinigang. Frozen corn was great in sinuwam na mais, corn and crab soup, egg drop soup, and foo yong.
Frozen french fries went into everything, from hash to caldereta. To prevent mushiness, deep-fry and add to dish seconds before serving.
Sliced brussels sprouts are good substitutes for cabbage in stir-fries and stews, pancit, and chopsuey.
AFFORDABLE MUSHROOMS
With today’s prices, mushrooms have suddenly become more affordable than ordinary vegetables and can therefore be used liberally for dishes other than pasta and pizza.
Mushrooms are available all year round in many forms: fresh, canned, and dried. Dried shiitake and wood ear (tengang daga) mushrooms need to be soaked in water for 30 minutes before use, and double in volume after soaking.
Oyster mushrooms are sold fresh, in styro trays. Button mushrooms are popular in cans, and keep well in the pantry for months.
MORE FREEZER BARGAINS
Beyond vegetables, supermarket freezer finds include imported fruits and berries, fish, and shellfish. Salmon head and belly are the most popular, also the cheapest, with prices lower than local fish. They are perfect for grilling and sinigang sa miso.
And then there is cream dory, which has suffered bad press from environmentalists. It remains dirt cheap, however, and is often the fish of choice for sweet and sour dishes.
These are trying times, but we will survive with vigilance.