You know vegetables are good for you, but you may not have enough of them in your daily diet. Vegetables are loaded with vitamins and phytochemicals, making them nutritional superheros. Health experts recommend at least 5 servings, and up to 10, of fruits and vegetables daily. The more the merrier, and frozen vegetables are a great option for increasing your veggie intake.
Frozen vegetables first appeared on the market in 1930, but they have come a long way in the past several decades. Today a wide variety of frozen vegetables is available to choose from, and new methods to freeze and store vegetables allow for better nutrient retention and flavor. Compared to fresh vegetables, frozen have similar fiber and nutrient content and therefore have the same anti-cancer and heart-healthy benefits.
What to Look for
Frozen vegetables are often quickly blanched and frozen within hours of picking, making them high in nutrients. Whether a single type of vegetable or a mixed medley, frozen vegetables in their simplest form are the best choice. You do not have to limit your choice to green beans and corn, either; include lots of varieties, such as sugar snap peas, broccoli, baby carrots, baby green peas, stir-fry mixes, brussels sprouts and cauliflower. Look for "early" or "fresh picked" varieties to provide the best flavor and quality.
New packaging includes zipper closure bags that ensure freshness and allow you to use a portion of the bag and save the remainder for another meal. You can also choose smaller packaging that provides a family of four a vegetable course. Other options include vegetable mixes that can be used to create a quick and healthy meal. Frozen vegetables can be kept in the freezer for 6 to 8 months if unopened or properly sealed.
Common Pitfalls
Avoid large, unsealable bags of frozen vegetables if you do not plan to use the whole bag. Once open, ice crystals will form if not sealed properly and this will reduce the quality of the vegetable. While many store brands may be acceptable, generally the name brand varieties offer the best packaging, variety and quality.
Since adding vegetables to your diet is good for your health, you want to avoid choosing those that have large amounts of added fat. Read labels when buying frozen vegetables that include a butter or cream sauce. Look for those that have no more than 2 g of fat per serving.
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