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” and quickly run through boiling water to stop their ripening and lock in their flavor and nutrition. Then they are flash-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 to your market. 

Three ways to Defrost: Before you cook or defrost check the package for any manufacturer’s suggestions

• Plan ahead and leave the veggies in their container in the fridge overnight (best method). 

• Remove them from their wrapper and defrost them 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

• 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! 

From Freezer to Table

recipe: Pan-fried Frozen Veggies

Brussels sprouts, Cauliflower, Broccoli, or Green Beans

To Make:

• Heat oven to 425 degrees

• Spread veggies or veggies on a baking pan. Separate the pieces as much as possible

• Bake for 20 minutes, tossing after 10 minutes  

Seasoning:  Season halfway through with a sprinkling of olive oil.  In the last 5 minutes, season with salt & pepper and any herbs you like. 

Serving veggies plain

To defrost:  Two to four minutes in lightly salted boiling water is all it needs to make them bright and tender.

Delicious & Healthy: All have fiber for healthy digestion

• Broccoli: Helps lower blood pressure

• Brussel Sprouts: As much vitamin C as an Orange

• Cauliflower: Promotes healthy blood pressure

• Green Beans: Helps lower cholesterol; antioxidants to prevent disease 

in a Hurry?

Ingredients:

• 2 tablespoons soy sauce

• 1 tablespoon brown sugar

• 2 teaspoons peanut butter

• 2 teaspoons garlic powder

• 2 teaspoons olive oil

• 1 (16 ounces) package of frozen mixed vegetables

1. In a small bowl, mix soy sauce, sugar, peanut butter & garlic powder

2. Heat oil in a pan.  Add the frozen veggies. Cook for 5-7 minutes until tender.

3. Remove from heat & add the sauce.

Tips & Tricks: Delicious possibilities

The best-tasting frozen fruits are  

• Berries, like blueberries and strawberries

• Mangos

• Cherries

• Peaches

• Avocados

What you can do with them is endless!

They last almost a year in your freezer! Mix them, toss them in smoothies, add them to cereal,  just munch on them as a snack, or serve them on ice cream.

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 too runny

What do they do for you besides making your mouth water?

• Blueberries: Promote heart & bone health

• Strawberries: Help lower blood pressure & manage blood sugar

• Cherries: High in vitamin C; help muscle recover after exercise

• Mangos: Vitamin C, A, folate, and fiber; help heart disease prevention

• Peaches: Low in calories & helps you resist infections

• Avocados: Helps manage body weight; promotes eye and brain health

ENJOY THE TASTE WHILE YOU DREAM OF SUMMER