If you’re mindful of your household budget and wouldn’t mind saving some extra cash each week at the supermarket, the freezer is where it’s at.

Not only are some frozen foods more nutrient-dense than fresh varieties, they’re also hard to beat when it comes to creating an easy, convenient meal in minutes, often for a fraction of the price of takeaway or food delivery.

All you need are a few key staples and a little meal-time inspiration.

Vegie rice

Unlike regular rice, which has a high carbohydrate and glycaemic load that affects blood glucose levels, vegie-based rice alternatives made from cauliflower, broccoli and carrot are a low-calorie and low-carbohydrate alternative that can be added to number of different meals. Not only is vegie rice a convenient option to keep in the freezer and serve with stir-fries, dumplings or curries, it will also add much-needed vegetable serves to your daily intake, as vegies are often missed when throwing together quick and easy meals on the go.

Fish

The great thing about frozen fish is that you do not lose any of the protein or omega-3s when fish is frozen, which can make it a convenient way to get more nutrient-rich fish into your diet. While there are loads of crumbed and battered varieties, natural fillets are nutritionally best and offer more than 20g of lean protein for just $3-5 a serve. The main downside is that much of the frozen fish varieties on offer are imported.

Dumplings or gyoza

Not only are dumplings a delicious, family-friendly meal, they also rate well nutritionally, with relatively low amounts of fat and calories, especially if they are steamed rather than fried. Look for varieties that contain at least 20 per cent meat, and serve with greens, vegie rice or edamame for a tasty and nutritionally balanced meal that can be ready in a few minutes.

Green vegetables

Ultimately, all vegetables are good options, whether fresh or frozen. In the case of frozen options, however, greens such as broccoli, spinach and kale come out on top as the nutrients they contain are relatively unstable, which means a certain proportion of them are destroyed in transit, when cooked, or simply after they are harvested. This means that snap-frozen greens contain high amounts of key nutrients including B group vitamins, vitamin K and vitamin C.

The key to preserving these nutrients is not to overcook them, so frozen options work best in stir-fries, smoothies or when steamed and can be added to a wide range of meals to help improve your overall intake of these green superfoods known for their powerful anti-cancer function.

Edamame

Appearing more frequently in the freezer section of supermarkets, edamame is extremely high in protein and one of the few legumes that contain “complete” protein, or protein with all the amino acids. This makes them a more readily assimilated protein and a smart choice for vegetarians and vegans. Whether you heat them in the pod and snack on them for 8-10g of protein per serve or add them to stir-fries and salads, edamame is one of the most nutritious legumes you can add to your diet.

Seasoned vegetables

A growing range of seasoned and flavoured vegetable packs are appearing in the freezer section of supermarkets, and the bonus of these mixed options is that they often contain a wider range of vegetables than your typical peas, carrots and corn. Not only is increasing the varieties of foods we eat beneficial for digestive health, frozen mixed bags mean you can enjoy vegetables such as eggplant, zucchini and red capsicum for a fraction of the price of fresh options. While some options have sauces and seasonings added, the benefits of eating more vegetables outweigh any negatives associated with consuming a few extra calories.

Good Food Events is hosting Deli Lane, presented by Birds Eye Deli, a long lunch at Canvas House in South Melbourne on Saturday May 10. The menu is curated by celebrity cook Justine Schofield and will feature reimagined deli classics with matching wines and a cocktail on arrival. The event is to launch Birds Eye’s newest range of frozen vegetables. MasterChef alumni Conor Curran is “director of vibes”, and there will be a Q&A with Justine and Good Food’s Melbourne eating out and restaurant editor, Emma Breheny. Find more info and tickets here.