These frozen and canned food ideas are delicious and thrifty

ABC News07-15

As the cost-of-living crisis deepens across Australia, more and more people are looking for ways to save money.Buying canned or frozen fruit and vegetables is a great way to keep the grocery bill down...

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We asked a cookery teacher about the most delicious ways to use them.","collect":0,"end_time":0,"defaultTopTitle":"abc.net.au","property":[],"viewcount":null,"language":"en","relate_stocks":{"N32.SI":"利百","5EV.SI":"福成集团","BK6518":"食品和药品零售股","BK6025":"食品分销商","BK6027":"贸易公司与经销商"},"translate_title":"这些冷冻和罐头食品的想法既美味又节俭","themeId":null,"isJumpTheme":false,"ttsUrl":null,"symbols_score_info":{"5EV.SI":1,"N32.SI":0.74},"content_text":"As the cost-of-living crisis deepens across Australia, more and more people are looking for ways to save money.Buying canned or frozen fruit and vegetables is a great way to keep the grocery bill down, because these products are often much cheaper than fresh produce. But do we lose any nutritional value when we opt for tinned or frozen ingredients? And what are the best ways to use them when cooking?Are tinned and canned ingredients healthy?Claire Collins is a laureate professor in nutrition and dietetics at the University of Newcastle. She says frozen or tinned fruit and vegetables can actually be healthier than fresh produce.\"Sometimes what you buy as frozen is actually fresher than what you just bought as fresh,\" she says. \"It's because the freezing factories and the canning factories are usually close to where the produce is grown, so they can get it to those factories faster than what they can get it to our supermarkets.\"Professor Collins says when fruit and vegetables are frozen, their nutrients are \"locked-in\" and don't degrade like fresh produce.  Claire Collins says tinned and canned ingredients are cheap, healthy and last for a long time.(Supplied: University of Newcastle)When buying canned fruit and vegetables, Professor Collins says consumers need to be wary of additives. \"For [canned] veggies, you're going for lower salt and for canned fruit, you're going for lower sugar,\" she says. \"One guide is the health star rating ... go for the more health stars and that way you're picking the item that's healthier.\"Tips for cooking with canned ingredients  Chef Harry Callinan said many fresh ingredients can be swapped out for frozen and canned versions.  (ABC Newcastle: Keely Johnson)Harry Callinan is a commercial cookery teacher at TAFE NSW, with more than 30 years' culinary experience as a chef. He says tinned and frozen ingredients are vital for many commercial kitchens around the world. \"The freezer and tins can help with ingredients that are not necessarily in season,\" he says. \"They are also much cheaper and last much longer.\"Tinned tomatoes  When stored in a cool, dry place, unopened cans maintain best quality for 18 to 24 months.(ABC Newcastle: Keely Johnson)Mr Callinan says he almost always prefers a good quality tinned tomato over a fresh tomato. \"Because they're picked at the height of the season. They're picked when they're possibly a little bit overripe, which really brings that flavour in,\" he says.Mr Callinan's go-to dish with canned tomatoes is a classic, flavourful pasta sauce. \"I get onions and garlic and cook it till it starts to caramelise and then I add the tomatoes in, bring it all to the boil, let it simmer away for a good hour on a real low heat,\" he says. \"You get this really intense, lovely tomato flavour ... and before you know it, you surpass the bottled sauces in the supermarket.\"Beans, lentils and chickpeas Harry Callinan likes to bake chickpeas and eat them as \"crispy snacks\".(ABC News: Dannielle Maguire)Mr Callinan says lentils and beans are great sources of protein to add in curries and daal. Recipe: Taco bowls with spiced beef, beans and vegetablesPlus, how to make your own taco seasoning from scratch.Read moreThey can also be used to bulk out meat dishes, such as adding them to mince. \"I also think of Mexican cuisine with kidney and black beans,\" he says. \"Some of my favourite tacos are black bean and sweet potatoes roasted down and cooked together.\"Mr Callinan is also a fan of chickpeas.\"Take a can of chickpeas, drain it out, put them on a baking tray and bake them in the oven with some seasonings,\"\"They crisp up nice, and they become like little snacks,\" he says. Tips for using frozen fruit and vegetablesMr Callinan says frozen vegetables often get a bad wrap because they are thawed incorrectly, causing them to become mushy. \"Some don't need to be thawed... but if you want to go through that process of thawing things out correctly, you should thaw them out in the fridge, possibly in a colander, so any liquid drains away.\"Frozen peas Frozen vegetables are a great addition to meals such as stir-fries, curries and soups.(Adobe Stock)Mr Callinan says frozen peas have many uses, beyond being used as an icepack.\"If you thaw them out, boil them a little bit, bring them back to back to life, and then puree them, it makes the most amazing, bright green, tasty pea puree,\" he says. \"It goes with seafood, it goes with poultry.\"He also likes to toss them into curries and stir fries for a pop of colour and extra flavour. Mixed vegetablesRECIPE: Classic chicken and sweetcorn soupHetty McKinnon's vegetarian take on the classic.Read moreMr Callinan says you can buy large bags of frozen vegetable mixes, inlcuding veggies such as green beans, carrots, corn and broccoli. In addition to chucking them in a stir-fry, his other go-to is minestrone soup.\"Being that we're in winter at the moment, you can buy or clear your freezer out of all of those frozen veggies and make the most amazing, hearty vegetable soup,\" he says. \"You can even throw a grain or a pasta in there.\"Frozen fruit Fresh berries are costly and deteriorate quickly, triggering many consumers to buy frozen.(Supplied: Stepan Popov)Mr Callinan instantly thinks of smoothies and smoothie bowls when using frozen fruit, specifically berries. But he says they are also great for sweat treats. \"As they thaw, they let off a liquid that becomes like a sauce around the berry,\" he says.\"You can fold them through cakes and slices  and put them on top of yoghurt or parfaits, or even on top of ice cream.\"ABC EverydayStay on top of the things that matter to you: food, wellbeing, work, money, travel, style, sex and relationships, home and garden, and family.Your information is being handled in accordance with the ABC Privacy Collection Statement.Email addressSubscribePosted 4m ago4 minutes agoSun 14 Jul 2024 at 9:45pmShareCopy linkFacebookX (formerly Twitter)Related StoriesFresh produce is costing us more. Here's why frozen and tinned veggies can be better for your health, as well as your walletFour cheap meal ideas using canned and frozen veggiesCan't get to the shops? Assemble these five easy recipes using stuff in your pantryMore on:Coffs HarbourFood and CookingGosfordMoney and Monetary PolicyMuswellbrookNewcastlePort MacquarieTips and Tools","kind":null,"is_publish_news":true,"is_publish_highlight":false,"is_publish_live":false,"is_publish_wemedia":null,"editions":null,"column":"","sentiment":"0","news_tag":"","news_rank":0,"symbols":[],"gpt_button":1},"commentList":[],"isCommentEnd":true,"newsSizeData":{"likeSize":0,"commentSize":0,"repostSize":0,"favoriteSize":0,"likeStatus":false,"favoriteStatus":false},"APP":{"userAgent":"Mozilla/5.0 AppleWebKit/537.36 (KHTML, like Gecko; compatible; ClaudeBot/1.0; +claudebot@anthropic.com)","isDev":false,"isTTM":true,"deviceId":"web-server-community-laohu8-v3","version":"4.29.1","shortVersion":"4.29.1","platform":"web","vendor":"web","appName":"ttm","isIOS":false,"isAndroid":false,"isTiger":false,"isTHS":false,"isWeiXin":false,"isWeiXinMini":false,"isWeiBo":false,"isQQ":false,"isBaiduSwan":false,"isBaiduBox":false,"isDingTalk":false,"isToutiao":false,"isOnePlus":false,"isHuaWei":false,"isXiaomi":false,"isXiaomiWebView":false,"isOppo":false,"isVivo":false,"isSamsung":false,"isMobile":false},"href":"/m/news/2451965818"}