A busy schedule can be an easy excuse for poor food choices. Whether it means stopping off for fast food on the way home from work or popping into the frozen food section at the local supermarket, easy is rarely healthy. Processed foods often contain trans fats, which preserve shelf life, but increase our risk of heart disease, can clog the arteries and cause obesity. Preparing meals from fresh food is the best option, particularly since you can control your sodium and sugar intake. Plan ahead to prepare healthy, delicious meals that can be frozen and eaten later.
Meal Ideas
Chili is a healthy, versatile food that freezes well. It can also be inexpensive if you’re willing to buy dry beans and prepare them yourself. If you like your chili spicy, the freezing process can weaken the intensity of flavors so you may need to spice it up again once defrosted.
Lasagna is one of the few pasta dishes that freezes well. Pasta tends to get mushy once defrosted, but the soggier texture works in lasagna. Freeze lasagna after assembling; don’t bake it prior to freezing. If you’re using fresh pasta or sheets that require boiling before assembly, slightly undercook them.
Enchiladas freeze well, keeping a similar texture once defrosted. Freeze enchiladas after assembling; don’t bake prior to freezing.
Preparing Dishes for the Freezer
Cool hot casseroles quickly before freezing them to prevent bacteria growth by placing the hot dish in ice water. Foods should be room temperature before freezing.
Use dishes roughly the same size as the food you’re freezing, leaving enough room at the top for expansion. Use freezer-safe containers, or, if you’re freezing in a casserole dish, cover it with a layer of plastic wrap, followed by foil. Seal the edges of any container with freezer tape to prevent freezer burn.
Label the containers with the contents, date and serving size.
Reheating
Heat any items to at least 165 F in the center.
If defrosting in the refrigerator, remove from the freezer the night before. Reheat at 375 F for about half an hour for the chili or enchiladas. For lasagna, bake according to the directions prior to freezing.
If reheating the item from frozen, check the manufacturers’ instructions to make sure your container is freezer-to-oven safe. Bake uncovered at 400 F for one to two hours.
Tips
Milk-based sauces do not freeze well as they tend to separate and become curdled.
Use frozen casseroles within three months of freezing.
Freeze foods immediately once they're packed and sealed.
Member Comments