Freezing preserves food freshness, flavor

Freezing is a quick, convenient way to preserve or extend the storage life of fresh fruits and vegetables, meats and leftovers. It slows down the work of enzymes and growth of bacteria that cause foods to spoil.

When done properly, freezing:

• Doesn't require added salt or sugar to prevent spoiling, unlike many canned items.
• Helps maintain the quality and nutritional value of foods.
• Reduces food waste.
• Saves meal prep time on busy nights.
• Stretches your food budget by allowing you to buying foods in season or on sale.

Tips for freezing

While freezing is easy and doesn't require special equipment, these tips can help you achieve the best results:

• Choose produce that's ripe because the ripening process stops when foods are frozen.
• Wash, peel, if desired, and cut produce.
• Blanch produce, which means cooking quickly in boiling water or steaming, before freezing to deactivate enzymes. However, this step isn't necessary. The National Center for Home Food Preservation has more information on blanching.
• Cool all food in the refrigerator before packaging.
• Package food in airtight containers such as plastic food storage containers or freezer food storage bags.
• Divide large amounts of food into shallow containers.
• Pack individual portions of casseroles or soups in small containers for easy meals during the week.
• Allow enough space between the cover or seal so food can expand as it freezes.
• Label and date containers.
• Freeze foods as soon as they are packed and sealed.
• Freeze and store foods at 0 F or lower for best quality. Learn about recommended storage times for specific foods. Foods should still be safe after these times but may be lower in quality.
• Don't overload the freezer.

Tips for thawing

How you thaw food from the freezer will ensure it retains flavor and texture, and remains safe to eat:

• Thaw food in the refrigerator, under cold running water or in the microwave.
• Don't thaw foods on the counter at room temperature.
• Thawed foods should be kept in the refrigerator and used within three to four days.
• Reheat leftovers to a minimum of 165 F as measured with a food thermometer.

Recipes

Put those blueberries you bought on sale and froze to delicious use with this oven French toast. Or cook up a hearty pot of split pea soup and freeze it for easy lunches or light dinners.

Baked blueberry French toast

By Mayo Clinic

Serves 5

12-inch French or sourdough baguette
4 egg whites
1 cup fat-free soy milk
1/4 teaspoon nutmeg
1 teaspoon vanilla
4 tablespoons brown sugar, divided
3/4 cup blueberries, coarsely chopped
1 tablespoon canola oil
1/4 cup chopped pecans, toasted (optional; not included in the nutritional analysis)

Spray a 9-inch square baking dish with cooking spray. Cut 10 1-inch-thick slices from baguette. Arrange in baking dish. In a large bowl, whisk egg whites until frothy. Then whisk in milk, nutmeg, vanilla and 2 tablespoons brown sugar. Pour evenly over bread, turning slices to coat evenly. Cover pan. Chill at least 8 hours or overnight, until liquid is absorbed by bread.

Heat oven to 400 F. Drop blueberries evenly over bread. If desired, stir together remaining brown sugar, oil and pecans in a small bowl, and spoon evenly over bread. Bake, uncovered, about 20 minutes, until liquid from blueberries is bubbling.

Nutrition per serving (2 slices): 171 calories, 3 grams total fat, 249 milligrams sodium, 30 grams total carbohydrate, 10 grams added sugars, 0.5 grams fiber, 6 grams protein.

Split pea soup

By Mayo Clinic

Serves 4

2 tablespoons olive oil
1 yellow onion, chopped
1 large carrot, peeled and chopped
2 cloves garlic, minced
1 1/2 cups dried yellow or green split peas, picked over, rinsed and drained
3 cups water
3 cups low-sodium vegetable stock or broth
1/4 teaspoon freshly ground black pepper
1/2 cup chopped lean ham

In a large saucepan, heat the olive oil over medium heat. Add the onion and sauté until soft and lightly golden, about 6 minutes. Add the carrot and sauté until the carrot is softened, about 5 minutes. Add the garlic and sauté for 1 minute. Stir in the split peas, water, stock and pepper; bring to a boil. Reduce the heat to low, cover partially, and simmer until the peas are tender, 60 to 65 minutes.

In a blender or food processor, puree the soup in batches until smooth and return to the saucepan over medium heat. Reheat gently. Serve with whole-wheat bread and a fresh fruit salad.

Nutrition per serving (2 ½ cups): 377 calories, 9 grams total fat, 410 milligrams sodium, 52 grams total carbohydrate, 11 grams added sugars, 19 grams fiber, 22 grams protein.

Jamie L. Pronschinske is a dietitian in Nutrition in La Crosse, Wisconsin.