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你的冰箱冻柜里应备的五种健康食材
Five healthy foods you should always keep in your freezer




环球邮报的一篇报道指出,人们对冷冻食品一向有偏见,认为它们比新鲜食品营养价值低,属深加工食品,并且含有不健康的添加剂,例如精盐、糖、反式脂肪和人造防腐剂。

其实冷冻食品除了那些冷冻的炸鸡块,比萨饼和牛肉馅饼之外,我们还是会发现有许多营养丰富的健康冷冻食品可选择,而且有些冷冻食品比新鲜食品营养更加丰富。

例如,冷冻水果和蔬菜通常比反季节的新鲜水果和蔬菜营养价值更高。因为它们是在成熟的高峰期收获的,此时农产品中的营养成分最为丰富(最香),为了保质,速冻后才进入运输和销售。



平时,我们购买的水果或蔬菜看似新鲜肥硕,其实它们是跨地区经过长途跋涉运输给各地的批发商,最后摆在超市的货架上。通常是在果实成熟之前就被采摘,因而它们的营养潜力没有发挥到极致。另外,这些水果和蔬菜在运输和储存的这段时间里也会造成营养的流失,果农为了延长农产品不会迅速变质,就会使用一些保鲜的化学物质比如蜡,防腐剂也涂在了水果蔬菜的表面。

市面上的冷冻农产品种类繁多。除了常见的四季豆,豌豆,胡萝卜和玉米,我们还会发现冷冻螺旋胡桃南瓜(butternut squash)面条(用一种工具把南瓜削成面条状),花椰菜粒(很像米饭粒),烤地瓜和各种蔬菜的烤制品。

如果您喜欢吃素,植物蛋白中可以选择冷冻黑豆,鹰嘴豆和去壳毛豆,这些冷冻食物可以让你迅速吃上一顿便餐。许多冷冻蔬菜非常健康,没有任何添加酱汁,精盐或调味料。

除了超级方便(无需清洗和切碎产品),购买冷冻食品还可以防止食物浪费。与新鲜食品不同,它们不会很快变质,您只需使用自己所需的量,剩下的仍可以冷冻保存。



下列五种速冻食品更容易和营养餐一起搭配。

毛豆(去壳)。 这些新鲜的绿色大豆四分之三杯的量就含有16克蛋白质,8克植物纤维,8毫克铁以及适量的钙,镁和钾。

在烹饪即将结束时,可从冰箱中将去壳毛豆直接加入炒菜或汤中。毛豆可作为绿色沙拉或全麦沙拉的一种配菜。也可以当成诱人零食单独食用。

青豌豆。这些豆类(与花生类似)远非仅起到冰袋的作用。它们的植物蛋白和纤维含量很高,每半杯可提供4克,还是维生素K和胆碱的良好来源,胆碱是一种B族维生素,对记忆和肌力有益。

冷冻的绿豌豆可以放入意大利面的西红柿酱,炒杂蔬菜或汤里。也可以将其与大蒜和切碎的蔬菜一起烹炒作为颜色鲜艳的主食配菜。绿叶和全谷物沙拉中加入解冻的绿豌豆也是不错的选择。



牛油果。如果您不想冒险购买未成熟或过熟的新鲜牛油果,或者您无法一次使用一整个牛油果,那就可以考虑购买冷冻切碎的牛油果。这种脂肪类水果具有抗炎作用的单不饱和脂肪(与橄榄油的类型相同),也是纤维和叶酸(一种在细胞中形成DNA的B族维生素)的极好来源。

可以将冷冻的牛油果块加入冰沙和蛋白质奶昔中。解冻后牛油果块可用于沙拉,卷饼。用它还可自制蘸酱涂在全麦面包上。

虾。这种少脂肪低热量的带壳海鲜提供了大量的蛋白质(每三盎司,即86克虾含有蛋白质20克),维生素B12,钙,镁,钾和锌。虾肉里还含有虾青素,这是一种抗氧化剂,被认为可以减轻炎症。

将冷冻虾加在炒菜,咖喱浓汤,意大利面和西班牙海鲜饭中。解冻的虾可以直接放入沙拉。

购买虾最好选择带有生态认证标签(ecocertified label)的大西洋或太平洋虾,这种标志符合海洋管理委员会或最佳水产养殖规范,包装盒也会说明是野生捕捞或人工养殖的。

菠菜。这是一种营养丰富且抗氧化剂丰富的绿叶蔬菜。解冻压出水后就可添加到意式千层面(lasagna),意大利面的西红柿酱,铸铁/砂锅配菜,咖喱浓汤,煎蛋和比萨饼中。也可将其直接放入冰沙中。

菠菜是叶酸,镁,维生素K,β-胡萝卜素和叶黄素的重要来源,其中所含叶绿素也是一种抗氧化剂,有助于预防白内障和黄斑变性。当菠菜以冷冻形式储存时,比新鲜菠菜的量大。冷冻的羽衣甘蓝也是同样情况。



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