The freezer foods that could transform your health – and save ££s from your weekly shopping bill
While delicious, these
7
Frozen doesn't mean unhealthy – smart picks from the freezer aisle can save cash and boost your diet
Many families are drawn to the
frozen
aisle for cheaper options, but you don't need to sacrifice your health for your budget.
The freezer aisle is home to dozens of healthier options, which tend to be a lot cheaper than fresh.
Plus, research has found that
That's because freezing stops the products from degrading, which is exactly what they do when they sit unused in the fridge for days on end.
READ MORE ON HEALTHY EATING
Keeping food ready to go in the freezer means less wastage and more pennies saved.
Here, we share the expert-approved freezer foods you need to add to your trolley
next
time you visit the supermarket.
Salmon
Fresh
Tesco Boneless Salmon Fillets 260g, £4.20
Frozen
Tesco Wild Salmon Fillets 500g, £5.50
SAVINGS
51p per 100g
7
Salmon is rich in omega-3s like EPA and DHA, which support your heart, brain and joints
Credit: Getty
A cheaper alternative to fresh fish, frozen
Most read in Fabulous
'As an
Salmon is also a good source of protein, selenium and vitamins D, B12 and
energy
metabolism, immunity and bone health.'
I went to the UK's best sandwich shop that's gone viral on TikTok due to amazing family history and huge portions
Fry salmon on a medium heat in the pan so it turns pale
pink
throughout.
Then, eat with salad, pasta or rice and veg. To cook in the oven, wrap it in foil with lemon and herbs and bake for 15 minutes.
Dumplings
Fresh
Marks & Spencer Vegetable Gyozas 192g, £4.75
Frozen
Itsu Chicken Gyozas 240g, Tesco, £4
SAVINGS
81p per 100g
7
Dumplings can be a source of lean protein and lower in heart-harming saturated fats
Credit: Getty
Ryan James, health and wellbeing advisor at Vitality, says dumplings are great when you're short on time but want something filling and nutritious.
You can opt for vegetable dumplings or meat-filled.
'Dumplings are often full of lean protein, making them lower in saturated fats, which are bad for your heart health,' he says.
For the healthy option, go for those that aren't described as fried, but steamed.
For a meal, use dumplings in an Asian-inspired soup – Ryan suggests adding them to a pot filled with low-salt broth (such as Itsu Chicken Ramen Brilliant Broth, £2.65),
oil
and sliced chicken.
Edamame Beans
Fresh
Sainsbury's Edamame Beans 175g, £1.75
Frozen
Sainsbury's Edamame Beans 500g, £2.80
SAVINGS
44p per 100g
7
Edamame contains soluble and insoluble fibre too, which supports digestion
Credit: Getty
If you're veggie or vegan, edamame beans can help bump up protein intake.
Unlike other plant-based protein sources, Rob explains that edamame are a complete protein source.
That means it contains all nine essential amino acids needed for muscle growth and repair, much like chicken and beef do. 'Edamame contains soluble and insoluble fibre too, which supports digestion and helps you to feel fuller for longer,' says Rob.
'Plus, edamame are rich in micronutrients such as magnesium, iron and folate (
Enjoy them as a snack with a little salt, or add to salads, rice
bowls
and stir-fries.
Just pop them in a bowl of boiled water for a few minutes to defrost.
Rob suggests blending them with garlic, lemon juice and olive oil to make a high-protein dip.
Berries
Fresh
Asda Succulent & Juicy Mixed Berries 200g, £2.74
Frozen
Asda Summer Fruits 500g, £1.98
SAVINGS
98p per 100g
7
Berries are packed with antioxidants and vitamin C, helping fight inflammation and boost your immune system
Credit: Getty
The difference in cost between fresh and frozen berries is pretty staggering.
Berries are a great addition to your diet, because they are rich in anthocyanins and other antioxidants, which reduce inflammation, plus vitamin C, which supports immune function and
And if you are trying to slim down, they are a must-have. Berries have fibre, which help fill you up while also being low in calories.
'Frozen berries are pre-washed and typically require no defrosting if you blend them into smoothies or home bakes,' says Rob.
'They can also be defrosted quickly in the microwave or left in the fridge overnight for use in the morning.'
Frozen Herbs
Fresh
Morrisons Coriander 30g, 70p
Frozen
Morrisons Chopped Coriander 75g, £1.45
SAVINGS
40p per 100g
7
Herbs are rich in polyphenols and other compounds that have anti-inflammatory, antibacterial and antioxidant properties
Credit: Getty
Have you ever thought about buying frozen herbs, rather than fresh?
Not only do fresh herbs often go off before you have a chance to use them up, but frozen herbs are pre-washed and chopped, so they save you time.
'Herbs are rich in polyphenols and other compounds that have anti-inflammatory, antibacterial and antioxidant properties,' says Rob.
'Plus, herbs like parsley, basil, and coriander contain vitamins A, C and K, which support your
"Herbs such as mint can support digestion too, by loosening the valve between your oesophagus and stomach to
As a cheaper alternative, simply chop and freeze your own herbs in ice-cube trays.
'With ginger, you can scrape the skin off with a teaspoon and then pop it in the freezer,' says Ryan.
'Next time a recipe calls for it, simply grate it directly into your pan.
"This saves on food waste and means you have easy access to an immune-boosting anti-inflammatory ingredient whenever you need it.
"If you have a cold, try grating it straight into some hot water with lemon and honey,' he adds.
Frozen herbs can be added directly to soups or sauces, or combine them with olive oil and vinegar in a dressing.
Rice and Veg
Fresh
Marks & Spencer Grain & Greens 290g, £2.50
Frozen
Sainsbury's Rice, Broccoli, Sweetcorn & Peas 4 x Microwaveable Steam Bags 540g, £2.50
SAVINGS
63p per serving
7
Rice and veg provides a mix of complex carbohydrates for sustained energy, fibre and vitamins A and C
Credit: Getty
Cooking rice from scratch is always cheaper (a 2kg packet of uncooked brown rice at Tesco costs £2.85).
But if you're in a rush, keep a bag of
'It provides a mix of complex carbohydrates for sustained energy, fibre and vitamins A and C,' Rob says.
'Plus, the vegetables contain antioxidants.'
Cook the rice according to the pack instructions, then add an egg and season with soy sauce for a quick fried-rice dish.
Or, use it as a side dish with protein, such as chicken or salmon. The included veg mean you don't have to faff around with extra pots and pans!
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