- With Hong Kong’s supply of fresh food at risk of being disrupted, many are considering alternatives to fresh produce
- One dietitian nutritionist has two recipes for meals you can make using longer-lasting veggies, which are just as nourishing
Despite their reputation, frozen veggies are actually just as healthy as fresh ones. Photo: ShutterstockHong Kong’s supply of fresh food continues to be at risk of being disrupted as truck drivers responsible for transporting food supplies from mainland China into the city test positive for Covid-19. We have seen prices for fresh vegetables skyrocket as wet markets and supermarkets are picked clean by frantic buyers, which gets many thinking about cheaper alternatives to fresh produce.
Young Post spoke to Michelle Lau, a registered dietitian nutritionist and founder of nutrition consultancy Nutrilicious, about shelf-stable substitutes for perishable greens and how these fare in terms of nutritional value.
6 of the best chicken soup recipes
“Contrary to popular belief, fresh vegetables are not the only go-to source for plant-based vitamins and minerals. We can definitely consider frozen and canned alternatives as well, especially with the current situation in Hong Kong,” Lau said.
She added that in addition to being packed with nutrients and antioxidants that boost our immune system, vegetables and fungi such as mushrooms are rich in Vitamin D, which is currently the “it vitamin”, as it can reduce the risk of getting respiratory infections.
“That does not mean we should consume only mushrooms and exclude other vegetables, of course,” Lau said, adding that overall nutrition plays a key role in reducing the severity of infections and chronic disease, which is all the more important as individuals who are malnourished might be at greater risk of succumbing to Covid-19.
According to Lau, consuming a wide range of vegetables provides us with the necessary Vitamins A and C, minerals like iron and zinc, and phytonutrients - natural chemicals produced by plants to keep them healthy - that help boost our overall immune system.
These essential nutrients are found in comparable amounts in fresh, frozen and canned vegetables. “Eating well doesn’t necessarily mean only eating fresh produce. These days, fruits and vegetables chosen for freezing and canning are harvested and processed at their peak ripeness and are packed with nutrients,” Lau said.
However, she recommended checking the list of ingredients, especially for canned vegetables, for chemical preservatives, and to opt for products that list whole foods as the first three ingredients.
She explained: “Ingredients are listed by quantity or concentration from largest to smallest, and the first three ingredients can usually give you a good sense of a product’s nutritional profile. A rule of thumb is to stay away from products with ingredients that you can’t pronounce.”
Lau added that the correct cooking method can help us get the most vitamins and minerals from canned and frozen vegetables. She said that most Hongkongers boil, stir-fry or air-fry their leafy greens, and that water soluble vitamins and nutrients are lost through these cooking and food preparation processes.
Instead, she recommended steaming the vegetables or making them into a stew. Students who are not kitchen-savvy can also microwave their frozen mixed vegetables or edamame – another way of cooking food that minimises nutrient loss.
“There are tonnes of interesting recipes for frozen and canned vegetables. The current shortage of fresh produce should not affect your food choices nor compromise your health,” she added.
How to make the perfect salad for your Insta - and your health
Two easy-to-prepare recipes using frozen and canned vegetables
Quick ‘n’ Easy fried rice
Preparation time: 20 minutes
Ingredients (serves 4)
- 3 tbsp rapeseed oil, divided
- 3 large eggs
- 3 spring onions, thinly sliced (white and green parts separated)
- 3 cloves garlic, minced
- 1 tbsp peeled and minced ginger
- 4 cups cooked long grain rice (preferably leftover rice from the day before)
- 3/4 cup frozen peas
- 1/2 cup frozen carrots
- 2 tbsp low-sodium soy sauce
- a pinch of sea salt and pepper
- olive oil
Instructions
1) Heat the cast iron skillet over high heat for 2 minutes and drizzle oil over skillet.
2) In the meantime, crack eggs into a bowl and add 2 teaspoons of water and a pinch of salt. Beat the mixture lightly before pouring it gently into the skillet. Stir the egg mixture continuously for about 30 seconds, or until it forms large soft curds. Transfer scrambled eggs onto a plate.
3) Return skillet to high heat and add 2 tablespoons of oil, frozen carrots, and white parts of spring onions. Cook until lightly golden, close to 2 minutes. Then add garlic and ginger and continue stirring for 1 minute.
4) Add rice, frozen peas, and cooked eggs to the skillet. Pour in soy sauce and cook for another minute and stir the mixture so that all ingredients are evenly covered with the sauce.
5) Season with salt and pepper, stir in the remaining parts of the spring onions and enjoy!
Vegetarian chilli
Preparation time: 30 minutes
Ingredients (serves 4)
- 1 tbsp olive oil
- ¾ cup chopped white onion
- 4 cloves garlic, chopped
- 2 tbsp chilli powder
- 1 tbsp ground cumin
- 2 tbsp dried oregano
- 1 tbsp ground coriander
- 2 cans (425ml each) low-sodium black beans, drained
- 1 can (397ml) diced tomatoes
- ¼ cup water
- ½ cup shredded cheese
Instructions
1) Heat oil in the saucepan over medium-high heat. Stir fry onion and garlic until tender, for 8 minutes.
2) Stir in chilli powder, cumin, oregano and coriander and continue stirring the mixture for 30 seconds. Add beans, diced tomatoes and water and simmer for 5 minutes.
3) Sprinkle shredded cheese over chilli and enjoy your hearty stew!