General cooking advice

Good cooking doesn’t have to be fancy

You don’t have to be a Michelin star chef to create good, nutritious food - it’s simpler than you think. Here are a couple of tips to help you get the most from your meals.

The great debate: fresh versus frozen


During pregnancy aim to have six or more servings of fruit and vegetables each day as part of a balanced diet - one serving being roughly a handful. Did you know that you can balance your fresh fruit and veges with canned and frozen varieties? They all count towards your six servings equally.

Here is why you should load up your pantry and freezer with Wattie's Frozen and Canned Fruit and Vegetables:

  • They’re available all year round, no matter what the season
  • There is always a good variety
  • You’ll get great value for money
  • The fruit and veges are easy to store and always on hand
  • There is less wastage - what you don’t use you can keep for later
  • Easy to prepare –  no peeling or chopping needed
  • Most fruit and vegetables are canned or frozen soon after they’re picked to help retain most of the nutrients
  • They are not filled with preservatives – the canning or freezing process preserves the food and protects it from organisms, which cause spoilage

Wattie's uses simple production methods to keep food to enjoy. For example, our frozen peas are harvested at their prime and snap-frozen within hours to capture their natural goodness.

For our canned products, the fruit and vegetables are sealed in the can and then pressure cooked to help lock in the goodness and the taste.  The heat processing also keeps the food, so no artificial preservatives are needed.

Reheating ‘n’ eating

If you reheat food that has been stored in the fridge or freezer, heat until piping hot to make sure the food is safe. Then let it cool to the right temperature.

To microwave or not to microwave

The truth is any type of cooking (boiling, microwaving and steaming) will result in some loss of nutrients. For example the Vitamin C content of vegetables is often reduced in the cooking process, especially if you boil the vegetables and tip out the water. Microwave cooking doesn’t destroy more nutrients than other kinds of cooking.  Sometimes cooking makes nutrients easier to absorb. For example, lycopene, a natural antioxidant found in tomatoes, is more easily absorbed from cooked tomatoes compared to raw. 


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