[Nutrition remains the same! ? ] Introducing how to use frozen vegetables and recommended recipes

Have you ever used frozen vegetables?

"You can eat vegetables even in winter"

“Even if the prices of vegetables go up, you can still get them at a reasonable price.”

“It can be stored for a longer period of time compared to raw vegetables.”

Frozen vegetables have many benefits.

But on the other hand,
"Wouldn't freezing vegetables lose their natural nutrients?"
There may be some concerns.

This article introduces the nutrition of frozen vegetables, how to freeze and thaw vegetables at home, and recipes using frozen vegetables.

In "How to Freeze Vegetables at Home," we explain which freezing method is appropriate for each type of vegetable. Please take a look.

nutrition of frozen vegetables

When using frozen vegetables, one thing to be concerned about is whether they are nutritious or not.

We will explain the changes in nutrients when comparing fresh vegetables and frozen vegetables.

First, let's write the conclusion as follows.

・Minerals and dietary fiber hardly change
・Water-soluble vitamins (vitamins B, C, etc.) are often higher in raw vegetables
・Frozen vegetables are often higher in fat-soluble vitamins (vitamin A, etc.)

Let's explain them one by one.

minerals and vitamins

Regarding minerals and dietary fiber, there is almost no difference between frozen vegetables and fresh vegetables.

This means that whether you eat frozen or fresh vegetables, you can get the same amount of nutritional value.

water soluble vitamins

The first thing you should know is that vitamins are not lost when frozen.

However, frozen vegetables sold in stores undergo a heat treatment called `` blanching''. This is done to remove dirt from the vegetables and to stop the action of enzymes that cause food deterioration, but some water-soluble vitamins are washed out during this process.

Therefore, for vitamins that are easily soluble in water (water-soluble vitamins) such as vitamins B and C, frozen vegetables are often used as raw vegetables.

On the other hand, vitamins that are easily soluble in oil (fat-soluble vitamins), such as vitamin A, are not affected by heat treatment, so frozen vegetables are often used as fresh vegetables.

fat soluble vitamins

Read this far,
“Oh, why are frozen vegetables higher in fat-soluble vitamins than fresh vegetables?”
I'm sure some of you thought so.

This is due to the difference in harvest time.

Frozen vegetables are harvested when they are most ripe (= when they are most nutritious). Even if there is some loss of vitamins, the fruit still reaches our table with its nutritional value intact at the time of harvest.

On the other hand, raw vegetables available in stores take time to be harvested and sold due to transportation and other factors. It takes even longer for food to reach our plates, and nutrients are lost in the process.

Therefore, when it comes to fat-soluble vitamins, "frozen vegetables are more likely than fresh vegetables."

It's a little long, but it can be summarized as follows.

Reference 1: Journal of Foodd Composition and Analysis(2017, vol59) Selected nutrient analyzes of fresh, fresh-stored, and frozen fruits and vegetables
(http://www.sciencedirect.com/science/article/pii/S0889157517300418)
Reference 2: Independent Administrative Agency National Consumer Affairs Center Comparison test results of frozen vegetables
(http://www.kokusen.go.jp/news/data/a_W_NEWS_081.html)

How to freeze vegetables

Chop raw and freeze

This is a method of cutting and freezing raw vegetables.

This method is suitable for vegetables with relatively low water content, such as green onions and green beans.

For example, you can cut green onions into small pieces, or cut green peppers into strips and freeze them.

This is a convenient way to cut the pieces in advance and save time when using them. After cutting, wipe dry and freeze in freezer bags or Tupperware.

★Savory vegetables (green onions, parsley, Japanese ginger, chives, etc.), onions, tomatoes, burdock, potatoes, radish, carrots, mushrooms

Freeze raw with seasoning

This is a method of seasoning raw vegetables (salt, soy sauce, vinegar, etc.) and then freezing them.

Normally, when vegetables are frozen, the water expands and destroys the cells, resulting in a significant loss of texture and flavor. However, by seasoning the food, the moisture in the food will be drawn out and the change in texture between freezing and thawing can be minimized.

For example, cucumbers contain a lot of water, so if you freeze them, they will become limp when thawed. However, by sprinkling salt on the meat and rolling it, the moisture will come out and it will retain its crunchiness even when frozen.

★Cucumber, cabbage, Chinese cabbage

Boiled and frozen

This is a method of boiling vegetables until firm and then freezing them (this is called blanching).

Depending on the type and size of the vegetables, the process involves boiling them for about 10 to 30 seconds → waiting until they have cooled down → draining the water and freezing them in a freezer bag.

By heating the food before freezing, you can remove the moisture in the food and prevent changes in texture and flavor during freezing and thawing. In addition, it has the effect of stopping the action of microorganisms and enzymes and preventing changes in vegetables.

Boiling large quantities of broccoli, spinach, etc. and freezing them in small portions is convenient for cooking.

★Green vegetables (spinach, komatsuna, etc.), asparagus, okra, cabbage, bamboo shoots, broccoli, bean sprouts, edamame, zucchini, radish, carrots, mushrooms

Although it is different from blanching, there is also a method of boiling, mashing, and freezing.

Boil sweet potatoes or potatoes until a bamboo skewer can easily pass through them, then drain and mash. If you put it in a freezer bag, you can freeze it as mashed potatoes.

In particular, sweet potatoes can be used as snacks for infants, so this is a recommended method.

★Sweet potato, potato

Stir fry and freeze

This method involves frying vegetables and then freezing them.

Similar to ``boil and freeze,'' vegetables are heated before freezing, so even vegetables with a high moisture content can be frozen.

Vegetables such as cabbage and Chinese cabbage have a high water content and their texture will change if they are frozen. However, by frying vegetables and freezing them, you can prevent the texture from changing.

★Cabbage, celery, onion, Chinese cabbage, bitter melon, zucchini, eggplant, mushroom

How to thaw frozen vegetables

refrigerator defrost

This is the orthodox method of thawing frozen food by transferring it to the refrigerator and thawing it over time.

It takes about 6 hours to half a day to thaw, but you can thaw frozen vegetables using any method.

​If you are at a loss as to how to defrost food, you can definitely choose to defrost it in the refrigerator.

Thaw at room temperature

This is a method of defrosting food at room temperature after taking it out of the freezer.

It's a quick and easy way to thaw food faster than storing it in the refrigerator. This method is suitable for frozen green onions as a condiment and vegetables for salads.

Please be careful not to leave the food for a long time as this may cause the food to spoil. Especially during hot seasons such as summer, it is safer to defrost food in the refrigerator.

Thawing under running water

This is a method of thawing frozen food by exposing the entire freezer bag to running water.

It is effective when you are in a hurry or want to defrost a large amount of food.

It can be thawed faster than thawing in the freezer or at room temperature, and depending on the ingredients, it can be partially thawed in about 20 minutes to 1 hour.

ice water thawing

This thawing method involves filling a bowl with ice water and submerging the freezer bag in it.

It takes longer to thaw than under-water thawing, but it saves on the amount of water used. Also, since the water temperature is close to 0 degrees, it has the advantage of being easy to stop in a semi-thawed state (*).

*Semi-thawed means the surface is thawed, but the inside is still frozen. Since it is not completely melted, there is less dripping (liquid leakage) when thawing, and nutrients can be prevented from flowing out along with the water.

Re-boil and defrost

This is a method to thaw vegetables that have been boiled and then frozen by boiling them again.

Because it is boiled once before freezing, it can be thawed in a short boiling time (be careful not to overcook it!).

We recommend using it when making frozen spinach into ohitashi or cooking frozen edamame.

microwave thawing

This is an effective way to defrost food when you are in a hurry, using the defrosting function of the microwave.

Suitable for defrosting foods that have already been cooked, such as those that have been stir-fried and frozen, or boiled and frozen.

To prevent uneven thawing, when defrosting food in the microwave, make sure to thaw the food immediately after taking it out of the freezer (if some parts of the food have melted, that part will be heated intensively).

Cook from frozen

This is the easiest way to use frozen ingredients for cooking while still frozen.

It can be heated in a variety of ways, including sautéing, boiling, frying, and steaming.

In particular, when used in boiled dishes and soups, you can fully utilize the nutritional components of vegetables in your dishes.

5 easy recipes using frozen vegetables

Boiled pork and asparagus plum salad

Source: https://cookpad.com/recipe/4598034

☑材料（2人分）
・冷凍ゆで豚肉　200g
・冷凍アスパラガス（茹で）　6本分
・冷凍玉ねぎ（みじん）　20g
・梅肉　30g
・ポン酢　30ml

<How to make>
1) Thaw each frozen ingredient.
2) Cut the pork into 5mm thick pieces, and roughly crumble the plum meat.
3) Add (1), thawed asparagus, onions, and ponzu sauce to a bowl and mix to complete.
Source: Most understandable! Basic frozen storage

celery and corn soup

Source: http://www.orangepage.net/recipes/detail_115988

☑材料（4人分）
・冷凍セロリ（炒め）　100g
・コーン（粒）　60g
・コンソメ　3個
・水　4カップ

<How to make>
1) Boil water in a pot, add consommé, frozen celery, and corn, and simmer.

Source: Most understandable! Basic frozen storage

★In addition to celery, you can add your favorite frozen vegetables to make your own arrangements.

Boiled soybeans and hijiki

Source: https://cookpad.com/recipe/1928406

☑材料（6人分）
・冷凍大豆　150g
・冷凍さつま揚げ　2枚
・冷凍こんにゃく　20g
・冷凍ひじき　100g
・冷凍人参（細切り）　20g
・だし　1カップ
・砂糖　大さじ2
・みりん　大さじ1
・醤油　大さじ3

<How to make>
1) Thaw frozen soybeans, fish cakes, and konnyaku.
2) Drain the soybeans thoroughly, cut the fish cake into thin slices, and cut the konjac into julienne.
3) Add ingredients from (1), frozen hijiki and carrots to a pot, add dashi stock and sugar, and simmer for about 10 minutes.
4) Once cooked, season with mirin and soy sauce and simmer until the broth is reduced to about 30%.

Source: Most understandable! Basic frozen storage

★We use soybeans that have been boiled and then frozen, and hijiki that we have rehydrated and then frozen.

Radish and green onion egg porridge

Source: https://cookpad.com/recipe/3553587

☑材料（1人分）
・冷凍大根（千切り）　30g
・冷凍長ねぎ（小口切り）　10g
・卵　1個
・ご飯　120g
・だし　2カップ
・醤油　大さじ1
・塩　少々

<How to make>
1) Put the stock in a clay pot and bring it to a boil, then add the rice and frozen daikon radish and simmer for about 10 minutes.
2) Add the frozen green onions, beat the egg, and stir.
3) Finally, add soy sauce and salt to taste and it's done.

Source: Most understandable! Basic frozen storage

★If you have radish leaves (you can freeze them), sprinkle them at the end to add color.

easy clam chowder

Source: https://cookpad.com/recipe/4535625

☑材料（2人分）
・冷凍きのこミックス　60g
・冷凍玉ねぎ（炒め）　40g
・牛乳　2カップ
・ホワイトソース　120g
・塩こしょう　少々
・バター　20g

<How to make>
1) Add butter, frozen mushroom mix, and onions to a pot and stir-fry.
2) Once heated, add milk and white sauce and warm while stirring well.
3) Finally, add salt and pepper to taste and it's done.

Source: Most understandable! Basic frozen storage

★Frozen mushroom mix is a frozen mixture of your favorite mushrooms, such as shimeji and maitake.
★For the onions (stir-fried), we use ones that have been previously cut into thin strips, stir-fried, and then frozen.
★You can also use frozen white sauce and butter.

Conclusion

Did you like this article about the nutrition of frozen vegetables?

We introduced how to freeze and thaw vegetables at home.

There are four types of freezing methods:

1. Chop raw and freeze
2. Freeze raw with seasoning
3. Boiled and frozen
4. Stir fry and freeze

There are six types of unzipping methods:

1. refrigerator defrost
2. Thaw at room temperature
3. Thawing under running water
4. ice water thawing
5. Re-boil and defrost
6. microwave thawing
7. Cook from frozen

Each method has its benefits and vegetables that are suitable for it. Use them according to your needs and freeze your vegetables wisely.