No Farm Fresh Veggies? Try Frozen
Have you noticed that in the winter, fresh fruits and vegetables often look limp or wilted? If you are looking for better taste and nutrition, try frozen fruits and veggies. Why? Because they are allowed to fully ripen in sunny fields where they are grown. Then they are picked and the same day, frozen to keep their fresh taste and nutrition. Fresh store produce is picked before it’s ripe and then allowed to ripen as it’s shipped across the country. Try frozen. The taste will surprise you.
Frozen isn’t quite the same as fresh from the farm in the summer, but it’s often the best taste you can get in the winter. As soon as these veggies are picked, they are “blanched”, meaning quickly run through boiling water to stop their ripening and lock in their flavor and nutrition. Then they are put in ice water to stop the cooking process, frozen and shipped. Here are a few tricks to get the best taste.
Purchasing: Check the bag or box to be sure there is no ice on the outside. Ice on the outside can mean they were not kept frozen all the way to your market.
Three ways to Defrost: Before you cook or defrost check the package for any manufacturer’s suggestions.
Plan ahead, leave the veggies in their container in the fridge overnight. (Best method)
OR Remove from their wrapper and defrost in the microwave using the defrost button with the timer set for 1 minute for every 4oz. Check and stir them after a minute. NOTE: Microwaved veggies release water quickly and can get “limp.” Best to keep checking
OR toss them into what you are cooking. Add frozen veggies to your pot, baking dish, or sauté pan while they're still frozen for the best result.
Ready to cook? Try pan-fried in the oven or stir-fried. Or “eat” your green veggies in a smoothie today.
Frozen Veggies and Fruit
tasty Possibilities of Frozen Fruit
The best tasting frozen fruits are
Berries, like blueberries and strawberries
Mangos
Cherries
Peaches
Avocados
What you can do with them is endless and they last almost a year in your freezer. Mix them together, toss them in smoothies, add them to cereal, or just munch on them as a snack.
Baking: If you are adding them to a recipe, leave them frozen. They will be even tastier and softer.
If you are using them in a pie, mix them with a tablespoon or two of flour to keep the pie from getting runny.
What do they do for you beside make your mouth water?
Blueberries: Promote heart and bone health
Strawberries: Help lower blood pressure and manage blood sugar
Cherries: High in vitamin C; help muscle recover after exercise
Mangos: Vitamin C, A, folate and fiber; helps heart disease prevention
Peaches: Helps with infection like sinusitis; help with sprains
Avocados: Helps manage body weight; promotes eye and brain health
Tips and Tricks: Recipe Ideas
Pan-fried Frozen Veggies: Bussell Sprouts, Cauliflower or Broccoli
To Make:
Heat oven to 425 degrees
Spread veggies on baking pan. Separate the pieces as much as possible
Bake for 20 minutes, tossing halfway through
Seasoning: Season halfway through with a sprinkling of olive oil. In the last 5 minutes, season with salt and pepper and any herbs you like.
Veggie Tip: Serving broccoli plain
To defrost: Two to four minutes in lightly salted boiling water is all it needs to become bright green and tender.
Green Smoothie: Frozen spinach and strawberries make this delicious and healthy. Plus, no need to add ice.
Ingredients
1 medium banana
1 cup frozen spinach (Baby spinach if available)
½ cup low-fat plain Greek yogurt
½ cup nonfat milk
6 frozen strawberries
To Make: Put ingredients in a blender and mix. Add ice or more strawberries, if you like.
_____________________
Video of the week