Frozen Vegetables: Tips and Tricks
When it comes to produce, you really can’t go wrong with more veggies. Rich in fiber, beta-carotene, potassium, vitamin C and phytochemicals, vegetables are great, and a high vegetable intake has been associated with lower rates of heart disease and certain cancers. It may also help with “waist control,” since most are so low in calories.Below are a few tips to try when buying and using frozen vegetables
- Look for the “no frills” type, packaged without excess sodium, butter, or cheese sauce. These will be lowest in calories, fat, and sodium and tend to be less expensive too.
- Buy a family-sized bag instead of a “serving for one”. You’ll likely pay the same price, but get more food for your dollar. Plus, it will encourage you to eat bigger servings of vegetables.
- Choose a variety of veggies. Who wants to eat only frozen peas? Get mixed vegetables for color and nutritional value as well as spinach, broccoli, and other vegetables.
- Try frozen peppers and onions. These are great for casseroles, chili, eggs, soup, and stew. Just think -- no more onion tears!
- Add chopped frozen spinach to dips, quiche, soup or spaghetti sauce. It wilts down to nothing, but adds loads of potassium.
- Steam frozen veggies in a microwave for 2½ minutes. The less time and water used, the more nutrients are retained.
- Add frozen veggies to leftover rice or noodle dishes. They add color, flavor and nutrition to any dish.
- Pack frozen vegetables in your lunch as a side dish. They’re not just for dinner!
- Skip the steamable bag to save money. Frozen veggies can be steamed and served in a glass bowl from your microwave just as quickly.
- Don’t forget frozen squash! It can be added to soups or stews to boost fiber, beta-carotene, and potassium content.
By Lisa Andrews, MED, RD, LDPrintable Infographic: Frozen Vegetables
