After cyberattacks across European supermarkets, here are the SEVEN foods everyone should have in their freezer

As a nutritionist I’m a big fan of frozen food, so the latest wave of cyberattacks targeting supermarket refrigeration systems across Europe, is an alarming prospect.

While there’s no reason to panic-buy just yet, the incidents are a reminder of how vulnerable our food supply chains can be, and why keeping a well-stocked freezer really makes sense.

There’s a misconception that frozen produce is somehow inferior to fresh, but that’s simply not true. In some cases, it can actually be more nutritious, particularly when certain vegetables are frozen after harvesting.

Freezing also dramatically extends shelf life, reduces food waste and can save money. It means you have nutritious ingredients available even when fresh produce is difficult to find.

If supermarket supplies are disrupted, these are the seven foods I’d recommend having in your freezer.

1. Fish and seafood

Salmon, cod and prawns are three excellent options, providing a range of nutrients and high-quality protein.

Salmon contains omega-3 fatty acids, which support heart health, while cod provides iodine, essential for thyroid function. Prawns are a good source of vitamin B12 and selenium.

Buy individually frozen fillets so you can take out exactly what you need.

2. Lean meat and poultry

Chicken breasts and lean minced beef provide complete protein, containing all nine essential amino acids needed for muscle maintenance and repair. They’re also rich in nutrients including iron, zinc and B vitamins.

I’d favour leaner cuts because fat can oxidise during frozen storage, affecting flavour and quality.

Portion meat before freezing so you only defrost what you need.

3. Dairy

Milk freezes surprisingly well. If the fat and water separate when it’s thawed, a good shake should help restore its consistency.

Hard cheeses such as cheddar also freeze well, particularly when grated. Freezing can make cheese crumbly, so it’s often better used in cooking rather than eaten on its own.

4. Mixed berries

Frozen berries are packed with fibre, vitamins, minerals and beneficial plant compounds, including antioxidants. Because they’re generally frozen soon after harvesting, much of their nutritional value is preserved. They’re also incredibly convenient.

Use them in smoothies, stir them into porridge or add them to puddings and baking.

5. Bread

Bread is an excellent freezer staple, providing carbohydrates for energy. I’d recommend wholemeal varieties because they’re higher in fibre.

Many breads are also fortified with nutrients including iron, calcium and B vitamins. The trick is to slice loaves before freezing. That way you can remove individual slices rather than defrosting the entire loaf.

6. Pasta sauces

Batch-cooked sauces are one of the most practical things you can freeze for a quick, nutritious meal.

I’d recommend tomato-based ones because they’re so versatile. Cooked tomatoes contain lycopene, an antioxidant compound, as well as potassium and vitamin C.

Freeze sauces in individual or family-sized portions in flat freezer bags to save space.

7. Vegetables

Peas, spinach, green beans, sweetcorn and mixed vegetables are all useful staples. They’re rich in fibre, vitamins and minerals, and freezing preserves much of their nutritional value.

Peas and soya beans are particularly useful because they contain more protein than other vegetables.

Some vegetables, especially broccoli and spinach, can become softer after freezing, but they’re excellent stirred into stews, curries, soups and pasta dishes.

As told to Nick Harding

Rob Hobson is author of Unprocess Your Life: Break Free From Ultra Processed Foods For Good (£18.99, Thorsons) out now.

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