By LOUISE ATKINSON

AS The cost of food escalates it may seem more difficult to eat healthily, but in the freezer section of the supermarket is a range of staples that can be used to create wholesome, inexpensive meals — as these recipes here, developed especially for Mail readers, show. Frozen food is often considerably cheaper because it has a much longer shelf life, which means supermarkets can bulk buy without fear of unsold food being wasted.

And it can be better for you: ‘Frozen food can often be more nutritious than “fresh”,’ says dietitian Dr Sarah Schenker. ‘Most fresh fruit and vegetables are picked before they are ripe, and stored, then treated, so they can ripen during transportation but, as a result, this gives them less time to develop a full range of vitamins, minerals and antioxidants.

‘however, fruit and veg that’s destined to be frozen is picked at peak ripeness — when it is most nutritious — and immediately frozen, so it retains its nutrients.’

Frozen vegetables are blanched (dipped in boiling water) then frozen within hours of being harvested.

‘Although the blanching can cause a small loss of water- soluble vitamins such as vitamin C and B, once frozen nutrients are locked in,’ says Schenker. ‘ Vitamin C levels in fresh foods can deteriorate over time, so studies have often found similar levels when comparing fresh with frozen.’

Frozen vegetables such as broccoli, cauliflower and green beans are often considerably cheaper than fresh.

Sarah Schenker recommends looking out for frozen berries (‘a great way to add natural sweetness’) and stocking up on frozen peas and sweetcorn (‘quick and easy extra veg that can be added to an omelette, pasta or rice’).

As part of an occasional series, Good health asked Sarah Schenker to create recipes using a selection of cheap freezer basics. She says the key to creating a balanced, nutritious meal is to include a good source of protein (meat, fish, eggs, pulses), with healthy carboyhdrates (such as brown rice) and lots of vegetables. NOTE: Cost-per-portion figures have been calculated using ingredients from a large online supermarket and subdivided into portions.

TURKEY MINCE £3.75 per 500g

ThIS meat is rich in protein and an excellent source of nutrients including vitamins B3 and B12 (for healthy blood), B6 (for the nervous and immune systems) as well as selenium and zinc.

Selenium is an important nutrient, protecting cells against oxidative stress (damage caused by harmful, free-radical molecules produced as a result of environmental factors including UV rays and pollution). It’s also needed for good thyroid health. But food production methods and modern diets mean we often lack it. Zinc is needed for immunity, blood sugar control and eye, skin and heart health.

Turkey is also a good source of the amino acid tryptophan, which the body uses to make the hormones serotonin and melatonin (for mood, and sleep respectively). Turkey breast mince (at 2 per cent fat) is usually lower in fat than beef mince (which can be labelled as 5, 10 or 20 per cent fat). Turkey leg mince might be five or seven per cent fat.

COOKING TIP: You can substitute plantbased mince such as Quorn mince (£2.95 for 500g) in most mince recipes, and although slightly lower in protein, it has more fibre. Defrost your mince overnight in the fridge, if you prefer, although you can cook it from frozen in some recipes.

CHILLI

TUrKeY mince makes a lower-fat chilli than beef mince but is just as high in protein. Kidney beans add

protein and fibre (one portion provides nearly all of a woman’s daily protein — 45g, men need 55g, according to the NhS — and over half your daily fibre needs of 25g) and the hidden vegetables add up to an impressive four of your five-a-day in one portion. PER PORTION: 518 calories, 37g protein, 29g fat, 66g carbohydrates, 13g fibre

COST PER PERSON: £1.50

SERVES 4

l 1 tbsp oil l 1 onion, finely diced l Chilli flakes l 1 tsp cumin seeds l 1 tsp cinnamon powder l 1 diced red pepper l 200g mushrooms, frozen, no need to defrost l 400g frozen turkey mince, no need to defrost l 1 tin chopped tomatoes l 1 tin kidney beans l 300g long-grain rice

FRY onion and spices in the oil for five minutes, until softened. Add pepper and mushrooms. Cook for a further five minutes. Add mince and cook until it breaks up, then add tomatoes and kidney beans. Season.

Bring to the boil, then simmer for 30 minutes. Serve with rice, cooked as per packet instructions.

FISH FR Around £2.50 for 500g

ANY white fish such as basa, hake, cod or haddock is low in fat, calories and extremely high in protein — plus it’s an important source of iodine which is needed for thyroid and brain health.

look for frozen salmon, which may be a little more expensive but adds extra omega-3s, which are good for heart health and have an antiinflammatory action, which can help ease joint pain (freezing it doesn’t affect its omega-3 levels).

Fish also provides minerals such as zinc (for blood health and immunity), and is a good source of vitamin B6, which helps reduce inflammation. COOKING TIP: Choose plain fish without a breadcrumb coating, which is healthier and can often be cooked from frozen without the need to defrost.

FISH STEW

ThIS is a high-protein, high-fibre dish. The fibre from the butter beans can help reduce cholesterol levels and encourages the growth of healthy gut bacteria that strengthen immunity. One portion of stew also counts as three of your five-a-day.

PER PORTION: 485 calories,

41g protein, 21g fat,

47g carbohydrates, 10g fibre

COST PER PERSON: £1.39

SERVES 4

l 1 tbsp oil l 1 onion, finely diced l 3 sticks celery, finely chopped l 2 tsp paprika l 1 tin chopped tomatoes l 400ml vegetable stock l 500g frozen fish, defrosted, skin removed and cut into small pieces.