During the winter months, the price and availability of summer crops changes at the grocery store. If something isn&#;t in season, you likely won&#;t find it in the produce section &#; like fresh sweet corn in January. When farmers markets are closed and the produce section is lacking, shelve your disappointment and visit the frozen foods aisle instead.
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Are frozen veggies as nutritious as their fresh counterparts? Good news.
&#;Fresh vegetables are most nutritious when they&#;re picked at peak ripeness and eaten soon after, but that&#;s not always possible,&#; says Amy Pinkham, a registered dietitian at Geisinger. &#;Veggies that are frozen shortly after they&#;re picked can be just as nutritious as fresh produce.&#;
Research suggests that freezing produce &#;locks in&#; nutrients, while fresh vegetables slowly lose nutrients between the time they&#;re picked and the time they hit your table.
&#;Frozen is an excellent option for summer harvest vegetables unavailable locally fresh through the winter,&#; Ms. Pinkham says.
Summer harvest vegetables include:
When it&#;s not possible to pick fresh produce, watch for these things when buying frozen vegetables.
Freezing vegetables stops the aging process and preserves the nutrients. When they&#;re flash frozen, they&#;re picked at the height of their ripeness and frozen quickly to seal in nutrients.
Though most frozen vegetables are free of salt or other ingredients, it&#;s always good to double check.
Sauce can add sodium to your meal &#; along with unnecessary preservatives you might not expect. Still want the extra flavor? &#;Try making your own sauce with healthy ingredients like dairy or flavor enhancers like herbs, spices and flavorful liquids,&#; Ms. Pinkham suggests.
Once harvested, produce may travel thousands of miles before it arrives at your store. This long sojourn is hard on farm-fresh goodies. Traveling and exposure to heat, light and air all lead to nutrient loss. But no matter how far a vegetable has to travel before it hits your plate, veggies are a rich source of nutrients.
Even if you can&#;t find the specific item you&#;re looking for, don&#;t skip veggies entirely. Keep packing your plate with produce, and avoid eating ultra-processed foods in their place.
Keep your body healthy, your ecological footprint smaller and your local economy stronger by eating local produce when possible. You can find locally grown produce available year-round throughout Pennsylvania. &#;Many summer and fall harvest produce is picked and stored fresh throughout the winter,&#; Ms. Pinkham says.
Popular winter veggies include:
A great way to find locally grown produce in your area: Head to your local farmer&#;s market. Find one in Pennsylvania near you.
&#;Frozen vegetables make it easier to get your vitamins during the winter,&#; says Ms. Pinkham. &#;They&#;re also an excellent shortcut to make sure you get 2 to 3 cups of veggies a day &#; all year round.&#;
Eating a mix of colorful veggies helps you get enough key nutrients, such as:
Supports healthy vision, immunity, reproduction and organ function.
This nutrient acts as an antioxidant to eliminate free radicals in the body. Also supports collagen development, improves iron absorption and helps the immune system.
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Fiber helps keep you full and supports a healthy digestive system.
A synthetic form of folic acid, folate gets added to foods. It helps make red blood cells. And it&#;s essential for preventing neural tube defects during pregnancy.
This powerful electrolyte helps support nerve function and muscle contraction. Bonus: It helps control blood pressure.
Having a bag of frozen peas on hand can add some extra fiber, protein and flavor to your otherwise ho-hum dishes. Try these ideas to sneak more produce into your diet:
Frozen spinach and other greens can make any morning breakfast shake more palatable and nutritious (even if they turn your drink a fun shade of green).
Broccoli, peas and carrots &#; oh my! When you&#;re boiling noodles for pasta dishes, add a handful of frozen veggies to the pot to give some substance to your spaghetti.
Frozen vegetables add moisture (due to the water content) and bulk to baked dishes. Or you can thaw them and use like fresh in your favorite recipes.
Fresh isn&#;t always best. Frozen veggies can be quicker to cook and work just as well as fresh in your favorite dishes.
Learn to use fresh, frozen and canned produce options, along with other health-promoting Mediterranean diet ingredients in Geisinger's free culinary medicine healthy cooking classes available in person or online.
As parents, we strive to provide our children with the best nutrition possible. Vegetables play a crucial role in a balanced diet, offering essential vitamins, minerals, and fiber necessary for growth and development. While fresh vegetables are often perceived as the gold standard, frozen vegetables are an excellent alternative that can be just as nutritious, if not more so. Here are the benefits of using frozen vegetables and why they can be a fantastic choice for your children&#;s diet.
One of the most significant advantages of frozen vegetables is their nutrient retention. Frozen vegetables are typically harvested at their peak ripeness, when they are most nutritious. They are then quickly blanched and flash-frozen, a process that locks in their vitamins and minerals. In contrast, fresh vegetables often lose some of their nutrient content during transportation, storage, and time spent in grocery store displays.
Frozen vegetables offer unparalleled convenience for busy families. They are pre-washed, pre-cut, and ready to use, saving valuable time during meal preparation. This convenience makes it easier to include a variety of vegetables in your child&#;s diet without the hassle of washing, peeling, and chopping.
Frozen vegetables are often more affordable than their fresh counterparts, especially when considering the reduced waste from spoilage. Fresh vegetables can be pricey, particularly when they are out of season or imported. Frozen vegetables provide a cost-effective solution that allows you to serve nutritious meals without breaking the bank.
Food waste is a significant issue, with fresh produce being one of the most commonly wasted food items. Frozen vegetables help mitigate this problem by offering a longer shelf life and reducing the need to throw away spoiled produce.
The freezing process ensures that vegetables are preserved at their peak quality. Blanching before freezing helps eliminate bacteria and enzymes that can cause spoilage, ensuring that the vegetables remain safe to eat.
Frozen vegetables come in a wide variety of options, from single-ingredient packs to mixed vegetable blends. This variety allows you to introduce different flavors and textures to your child&#;s diet, making meals more interesting and enjoyable.
Frozen vegetables are a convenient, cost-effective, and nutritious option for busy families looking to provide the best for their children. With superior nutrient retention, year-round availability, reduced food waste, and a wide variety of choices, frozen vegetables can be just as good, if not better, than fresh vegetables.
Incorporating frozen vegetables into your child&#;s diet ensures they receive the essential nutrients needed for healthy growth and development. So, next time you&#;re at the grocery store, don&#;t hesitate to stock up on frozen vegetables. They are a smart, healthy choice that supports your family&#;s well-being and simplifies your mealtime routine.
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