Of course, it's important to eat plenty of vegetables every day. But fresh produce is not always available, and what you do buy can run up your grocery bill. The good news is that frozen vegetables are equally, if not more, nutritious as the fresh variety. Frozen vegetables -- which are typically frozen at their peak ripeness -- are a versatile ingredient that can be included in recipes to boost their nutrition and add color and flavor.
Soups and Stews
A pot of soup or stew is a nutritious way to warm up on a cold day and provide a low-calorie and nutrient-dense meal for your family. Many soup and stew recipes lend themselves to the addition of frozen vegetables, which will add color, vitamins and minerals to your recipe. Add frozen corn, carrots, green beans or broccoli to a pot of chicken noodle soup or beef stew toward the end of cooking. Throw some frozen vegetables into a bowl of canned soup to increase the nutritional content.
Casseroles
Casseroles are economical meals for many families, and with the addition of frozen vegetables, they can be nutritious, too. Include frozen peas or corn in an enchilada casserole or add frozen carrots to your favorite tuna casserole recipe. Frozen broccoli, bell peppers and cauliflower are also nutritious additions to your favorite casserole recipes.
Pasta
Give cooked noodles and sauce a nutritional boost by tossing in frozen vegetables. Your traditional spaghetti sauce recipe can be nutritionally improved with the addition of frozen bell peppers or spinach. Add frozen broccoli or peas to a lasagna recipe. Frozen peas also pair well with a seafood pasta recipe. Bell peppers, cauliflower, green beans and carrots can enhance fettuccine Alfredo, manicotti or baked ziti.
Stir-Fry
Vegetables are star ingredients in any stir-fry recipe, and frozen ones can easily stand in for the fresh variety. They will add crunch and color to your stir-fry and contribute nutrients at the same time. Add frozen bell peppers, broccoli or green beans to the meat and sauce for a recipe that is equally as tasty as one made with fresh vegetables. Frozen carrots, celery, cauliflower, corn and peas pair well with meat and sauce for a tasty and nutritious stir-fry.
References
- "How to Cook Everything: 2,000 Simple Recipes for Great Food "; Mark Bittman and Alan Witschonke; 2008
- "Joy of Cooking"; Irma von Starkloff Rombauer, Marion Rombauer Becker, Ethan Becker and Maria Guarnaschelli; 1997
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