Meal Prep Essentials: Freezer Hacks

In my meal prep world, I couldn’t live without a freezer. I prep 3 days of food and store it in the fridge and either

• do another small prep session later in the week or
• make freezer-friendly food to be eaten on Thursday or Friday.

Using your freezer the way I do or any other way that works for you helps preserve make-ahead meals, desserts, snacks and more. It can save you money, reduce food waste and is a real lifesaver if you’re ever too sick, too tired  or not in a kitchen-mood generally. But in order to get ahead of the game you need to make sure you know these freezer essentials.

Basic Freezing Hacks:

• Label like you live in a hostel. If you have ever backpacked and stayed in $10 hostels across the globe, you’ll know the drill. Label all your food with your name, room number, date of today and your departure date. While the room number is obviously an exaggeration for your own home, I hope this anecdote will remind you to label any freezer goods before freezing with the date and its contents.
• If you frequently freeze meals, make sure at least one meal per week to use up freezer foods.
• Prevent freezer burn by using freezer-friendly bags such as Glad Food Storage and Freezer 2 in 1 Zipper Bags (affiliate link). Remember that soups, stews and other dishes that are high in liquids will expand when frozen. Therefore, be sure to leave headspace on your container to avoid bursting.
• To arrange neatly in your freezer, you can flatten high liquid foods with a rolling pin or a bottle of beer. The nice side effect is that removing as much air as possible from containers and bags of food helps to prevent spoilage and freezer burn.
• Forget energy saving when it comes to freezer temperature. Always keep it at -18ºC (0ºF).
• Defrost your freezer according to manufacturer’s directions at least twice per year or get a freezer that defrosts automatically
• And last but not least, when in doubt, throw it out!

Produce

Almost all produce can be frozen.  Here are some that freeze particularly well. 

• Vegetables: 6 to 12 months
• Fruit: 6 to 12 months
• Juices and juice concentrates: 6 to 12 months
• Prepared smoothies: 1 month

Produce that freezes well

• Artichokes
• Asparagus
• Avocado (peeled, cut in half, sprinkled with a bit of lemon juice)
• Overripe bananas, peeled (perfect for smoothies and baking)
• Beets
• Berries
• Broccoli
• Brussels sprouts
• Cabbage (will be soggy upon defrosting but still works great in cooked dishes)
• Carrots
• Cauliflower
• Celery (will be soggy upon defrosting but still works great in cooked dishes)
• Cherries
• Corn
• Garlic (freeze covered in oil)
• Greens (including spinach and collards)
• Herbs (frozen in water e.g. in ice cube trays or oil to be used in cooked dishes or dressings OR freeze spread out on a tray and transfer to freezer bag once frozen)
• Mangos
• Mushrooms
• Okra
• Onions
• Peaches (peeled, sliced)
• Peas
• Pineapple (chunks)
• Potatoes
• Pumpkin
• Squash (summer squash, zucchini, and all winter squashes)
• Strawberries (hulled)
• Sweet potatoes

Freezer-unfriendly produce and food

• Melons
• Citrus (juice can be frozen, no whole fruit or segments)
• Apples
• Pears
• Lettuce
• Radishes
• Alfalfa sprouts
• Potatoes (unprepared, mashed potatoes freeze well)
• Eggplant
• Mashed pumpkin and squash
• Cucumber
• Fully cooked pasta (can be frozen in dishes if undercooked)
• Fully cooked rice

Freezer FAQ

Can I freeze cooked beans and other legumes such as chickpeas?

Yes! Seal and transfer to freezer until ready to use in your cooking, just like you would a drained can of beans. Beans keep in the freezer for about 6 months. To use, just add frozen beans directly to recipes like chili or beans and rice. They’ll thaw right in the pot or pan.

Can you freeze hummus?

Yes! Freeze it in an airtight, freezer-safe container and make sure you don’t fill it all the way to the top because it will expand as it freezes.

Can you freeze canned and opened coconut milk?

Yes, just not in the can. Instead freeze coconut milk in an airtight container and leave at least 1/2 inch headspace at the top, as coconut milk will expand when frozen.

Can you freeze vegan yogurt?

I bet you’re thinking: Yes, of course, what else would frozen yogurt be. However, the surprising answer to this question is, that yes, you can but there is a big BUT: The texture will not be as smooth and creamy when the yogurt is thawed.

Is store-bought frozen produce healthy?

Yes! In some cases they might even be healthier than the fresh produce you buy at the farmer’s market and let it sit on the counter for a week. Contrary to that, frozen vegetables are often harvested and then immediately frozen, which helps them retain their nutrition profile. Generally speaking, the freezing process won’t disturb a vegetable’s nutrient content, so long as you take care with your cooking method.

Is it cheaper to buy fresh or frozen produce?

While the exact answer to this question will largely depend on where you live and if you grow your own fruit & veg, generally the frozen options will be cheaper. That makes frozen vegetables an excellent option when you’re on a budget, or you just prefer the convenience of not having to run to the store all the time for fresh produce.