Freezing food extends the shelf life so when time is limited, you’ll have easy access to a variety of ingredients. Watch out for high energy and sodium levels – this list gives you convenience without compromise.
By MH Staff - Posted on 15th April 2014
From our 101 best foods for men, here’s our pick of the best frozen and convenience foods for you.
1 McCain Rustic Oven Chips
The lower-fat, skins-on alternative to fried chips, made from potatoes and sunflower oil with no added salt. Per 80g: 397kJ, 1.9g protein, 15g carbs, 2.6g fat, 1.8g fibre, 32mg sodium. R27, Checkers.
2 McCain Garden Spinach
Spinach is a source of antioxidants and folate, and low in kilojoules to conveniently bulk up food with colour, volume and nutrients. For a tasty side, sauté onion, garlic and nutmeg, add frozen spinach and serve. Per 80g: 92kJ, 1.8g protein, 2g carbs, 0g fat, 1.8g fibre, 99mg sodium. R32, Pick n Pay.
3 Dr. Oetker Chicken à La King
Convenient standby meal for home freezing that’s ready to eat in three minutes. Add extra vegetables or serve with a salad. Per 400g (meal): 1 680kJ, 24g protein, 52.4g carbs, 9.2g fat, 5.6g fibre, 1 300mg sodium. R45, Woolworths.
4 McCain Cottage Pie
For the occasional comfort food calling, when time is against you. Portion size keeps values in check, so bulk up with veg or salad. Per 320g: 1 395kJ, 29.1g protein, 20g carbs, 13.8g fat, 6.7g fibre, 1 075mg sodium. R26, Pick n Pay.
5 I & J Beef Burgers Light
Easy-to-prepare, lean burger patties to keep in your freezer. Per 95g (patty): 608kJ, 16.1g protein, 3g carbs, 9g fat, 3.3 fibre, 348mg sodium. R56, Spar.
6 Fry's Meat-Free Traditional Burgers
An easy and tasty way to add more plant-based protein to your diet. Per 80g (patty): 500kJ, 12.6g protein, 9.8g carbs, 3.5g fat, <1g fibre, 651mg sodium. R27, Spar.
7 Country Fair Frozen Chicken Livers
A good source of protein and iron, to be enjoyed occasionally – they’re high in cholesterol. Per 100g: 634kJ, 24.4g protein, 0.9g carbs, 5.5g fat, 0g fibre, 51mg sodium. R15/500g, Checkers.
8 Sea Harvest Salmon Grills
Salmon is naturally high in heart healthy omega-3 and these convenient fillets will help you enjoy this healthy protein all year round. Per 100g: 400kJ, 19.2g protein, 0g carbs, 4.1g fat, 0.1g fibre, 151mg sodium, 570mg omega-3. R84, Checkers.
9 Spar Mozambique Pink Prawn Tails
Deveined and deshelled prawns in a convenient ziplock bag. Although prawns contain cholesterol (152mg per 100g), they’re a lean protein source, especially when you use low-fat cooking methods: steam, braai, grill or lightly stir-fry. Per 100g: 390kJ, 21.9 protein, 1g carbs, <1g fat, <1g sodium,157mg fibre, 209.4mg omega-3. R80, Spar.
10 Marcel's Chocolate Coated Frozen Yoghurt
Frozen yoghurt is lower in fat than regular ice cream, so it’s better for the occasional treat. Per 100ml: 1 220kJ, 4.7g protein, 24.9g carbs, 19.2g fat, <1g fibre, 81.6g sodium. R13, Spar.
11 Pick n Pay Trio Of Berries
Enjoy the health attributes of berries all year round. They’re high in antioxidants and phytochemicals, like flavonoids, that help fight cancer and heart disease. Add to smoothies, porridge, pancakes or desserts. Per 80g: 171kJ, <1g protein, 6g carbs, <1g fat, 3.2g fibre, 1.84mg sodium. R30, Pick n Pay.