In the face of rising living costs that are hitting Australians hard, savvy shopping has become more important than ever, especially for those of us who have waved goodbye to the daily grind and are now navigating the golden years on a fixed income. One of the most effective ways to stretch the dollar further is by rethinking our approach to buying and cooking with produce. Enter the unsung heroes of the pantry and freezer: canned and frozen fruits and vegetables.

While some may turn their noses up at the thought of using anything but fresh produce, the truth is that frozen and canned options can be a boon for both your wallet and your health. Let's dive into the world of preserved produce and uncover the secrets to making the most of these budget-friendly staples.

Are Canned and Frozen Ingredients Healthy?
The common misconception that fresh is always best is being challenged by nutrition experts like Claire Collins, a laureate professor in nutrition and dietetics at the University of Newcastle. She points out that frozen fruits and vegetables can be even healthier than their fresh counterparts. This is because they are often processed at peak ripeness, close to the source, and quickly frozen to lock in nutrients that might otherwise degrade during transport to supermarkets.

Save money on groceries by buying canned or frozen produce during the cost-of-living crisis. Credit: Shutterstock

When it comes to canned goods, Professor Collins advises a bit of caution regarding additives. She recommends opting for low-salt vegetables and low-sugar fruits, and suggests using the health star rating as a guide to choosing healthier options.

Cooking with Canned Ingredients
Harry Callinan, a commercial cookery teacher at TAFE NSW with over three decades of culinary experience, is a staunch advocate for the versatility of canned ingredients. Not only do they offer a cost-effective alternative to fresh produce, but they also have a longer shelf life and can be a godsend when certain items are out of season.

Tinned Tomatoes
For a robust and rich pasta sauce, Callinan prefers high-quality canned tomatoes over fresh ones. He suggests sautéing onions and garlic until caramelized, then adding the tomatoes and simmering the mixture on low heat for an hour to develop a deep, intense flavor that surpasses store-bought sauces.

Beans, Lentils, and Chickpeas
These canned legumes are not only excellent sources of protein but also perfect for adding substance to curries, daals, and even meat dishes. Callinan's favorite uses include Mexican-inspired black bean and sweet potato tacos, as well as roasted chickpeas seasoned and baked until crispy for a nutritious snack.

Using Frozen Fruit and Vegetables
Frozen produce often suffers from a reputation for being inferior to fresh, but Callinan insists that proper thawing is key to maintaining texture and flavor. For example, some frozen vegetables don't need to be thawed at all, while others benefit from being defrosted in the fridge in a colander to drain excess liquid.

Frozen Peas
Beyond their utility as an impromptu ice pack, frozen peas can be revitalized by boiling and pureeing them into a vibrant, tasty accompaniment for seafood or poultry. They're also a colorful and flavorful addition to curries and stir-fries.

Mixed Vegetables
A bag of mixed frozen vegetables is a versatile ingredient for a quick stir-fry or a hearty minestrone soup, perfect for warming up during the cooler months. Callinan suggests adding grains or pasta to the soup for extra heartiness.

Frozen Fruit
Frozen berries are a staple for smoothies and smoothie bowls, but they also shine in desserts. As they thaw, the berries release a flavorful juice that can enhance cakes, slices, and parfaits, or serve as a delicious topping for yogurt or ice cream.

Key Takeaways

• Buying canned or frozen produce is a cost-effective way to save money on groceries during the cost-of-living crisis.
• Frozen or tinned fruits and vegetables can be healthier than fresh ones due to nutrient preservation, though consumers should look for low salt and sugar options.
• Professional chefs like Harry Callinan use canned ingredients such as tomatoes, beans, lentils, and chickpeas to create delicious, flavourful dishes.
• Frozen vegetables and fruits can be used in a variety of ways in cooking and baking, including in soups, stir-fries, curries, smoothies, and desserts.

In conclusion, embracing the world of frozen and canned produce is not just a smart financial move; it's also a step towards maintaining a nutritious diet. With a little creativity and some expert tips, you can transform these pantry and freezer staples into culinary delights that will keep both your taste buds and your wallet happy. So next time you're looking to trim that grocery bill, remember that the freezer and the can opener might just be your best friends. What are your favorite ways to use frozen or canned produce? Share your tips and tricks in the comments below, and let's help each other save and savor every bite!

 

[Ezzy]

Thankyou for the heads-up on these products. I am one of those people who was always taught fresh is best. I will change my shopping habits now.

 

[Dynamo]

Great advice thank you.

 

[Penny4]

Frozen blueberries are lovely on oats for breakfast. I microwave them for one minute with this cold weather.