the essential veg: freezer edition


Kate Wengier and Guest blogger – Stina Anderson

We have come up with a list of the 20 essential vegetables to have on hand in your kitchen.

You’ll find these veggies in our shopping trolley every week. They are so versatile and can be used in everything and anything! They form the basis of our colourful eating. They are also in season most of the year or can be found in canned or frozen form. The more colours the better, to ensure that you’re getting a variety of nutrients, vitamins and minerals. They have been divided into snacking/salads, cooking, canned and frozen.


Edition 4: Freezer

Frozen vegetables are a picked at ripeness and frozen straight after, so are nutrient rich and are convenient to have in the freezer, ready to add to a meal. Frozen vegetables generally last for 6-8 months before they start to loose flavour and texture.


1. Spinach


Take a cube and throw it into your soups, stews, pasta sauces. Bake into frittatas, omelettes and savoury muffins. Can be used in any recipe asking for wilted spinach.

2. Peas

Great in fritters, frittatas, in pies, curries, soups or quiches, puree. They add sweetness to many dishes. Can be added to salads or whipped up in dips.

3. Green beans

Add frozen to dishes in the cooking stage, or boil for a few minutes to have as a side dish to roast meats. Used in stews, casseroles, pasta dishes, risotto, omelettes, and frittatas.

4. Corn on the cob

Wrap in foil and BBQ, serve with roast meats, or boil and have as a side dish to most meals. Can also cut off kernels and add to salads, frittatas and omelettes.

5. Broccoli and cauliflower mix

Toss in a stir-fry, add to a curry, use in soups and stews, or roast with some dried herbs and olive oil. Can be added to mashed potato (cauliflower is cleverly disguised), as a pizza base, or roast with some spice for a delicious side dish for chicken.


What are your essential frozen veggies?


Read about our essential veg : Fresh for cooking edition here, our essential veg : Canned edition here and the essential veg : Snacking edition here

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