Canned and Frozen Foods: Lockdown Heroes for Nutritious, Easy Meals

Did you stockpile pasta and rice before lockdown? No need to skip fruits and vegetables. Markets may be closed, but canned and frozen options deliver essential vitamins. Here's expert advice on making them shine.

Frozen vs. Canned Vegetables: Debunking the Myths

These staples often get a bad rap compared to fresh produce, but that's a misconception. Canned vegetables start as fresh ones, blanched and sterilized to preserve texture and nutrients. Freezing rapidly drops fresh fruits and veggies to -18°C, locking in flavor, texture, and shelf life.

Their benefits are proven and plentiful:

• Health-boosting power: They count toward your daily five fruits and vegetables, just like fresh.
• Vast variety: From broccoli and spinach to cauliflower, green beans, artichokes, eggplant, strawberries, raspberries, and mango—in whole pieces, coulis, or chunks.
• Ultimate convenience: No washing, peeling, hulling, blanching, or pitting required. Perfect for quick, homemade meals that save time.
• Budget-friendly: Ideal for families watching expenses.
• Long-lasting: Unlike fresh produce that spoils in a week, these maintain quality for months.

Pro Tip: Proper Storage for Maximum Nutrition

Keep canned goods at room temperature. Store frozen items in a freezer at -18°C—avoid temperature fluctuations to protect vitamins.

3 Delicious Recipes with Canned and Frozen Produce

Short on ideas? These family-friendly recipes highlight frozen and canned fruits and veggies.

Exquisite Cauliflower and Tomato Gratin

Ingredients for 4:

60 ml olive oil, 1 kg frozen cauliflower florets, 2 finely chopped onions, 3 pressed garlic cloves, 800 g crushed canned tomatoes, 40 g raisins, 4 tbsp frozen parsley.

For the topping: 250 g spelt bread (cubed), 35 g pine nuts, 35 g pumpkin seeds, 2 tbsp sesame seeds, 1 minced garlic clove, 60 ml olive oil.

1. Heat 2 tbsp olive oil in a skillet over medium heat. Brown covered cauliflower. Remove.
2. In the same skillet, sauté onions and garlic for 3 minutes in remaining oil. Add tomatoes and raisins. Simmer gently. Return cauliflower and parsley. Season.
3. Preheat oven to 180°C. Mix topping ingredients.
4. Transfer to a baking dish, top, and bake 30 minutes.

Make the Most of Lockdown

Eating well is key to thriving in isolation. Use this time to master cooking— a fun, healthy activity to share with kids.

Smooth Spinach, Arugula, and Pea Soup

Ingredients for 4 bowls:

40 g butter, 350 g frozen leeks, 1 crushed garlic clove, 1 large peeled and chopped potato, 1 liter unsalted vegetable stock, 250 ml water, 120 g frozen peas, 270 g frozen leaf spinach, 30 g baby arugula, 125 ml light cream, croutons for serving.

1. Melt butter in a saucepan over medium heat. Cook leeks 5 minutes, stirring. Add garlic and sauté.
2. Add potato, stock, and water. Boil, then simmer 10 minutes uncovered. Add peas, spinach, arugula. Simmer 5 more minutes. Rest 5 minutes off heat.
3. Blend smooth. Stir in cream, reheat gently. Season. Serve with croutons.

Frozen Raspberry Mascarpone Delight

Ingredients for 6 verrines: 250 g mascarpone, 3 eggs, 100 g sugar, 1 packet vanilla sugar, crushed shortbread biscuits, 400 g frozen raspberries.

1. Mix egg yolks, sugars, and mascarpone.
2. Whip egg whites with salt pinch. Fold into mascarpone gently.
3. Layer verrines: biscuits, frozen raspberries, mascarpone mix.

Can't get fresh market produce during lockdown? No worries. Stay positive, adapt, and rediscover canned and frozen options for vital vitamins and health.