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Health & Wellness Wednesdays
Frozen Vegetables
I have been struggling lately with too many trips to the grocery store every week. I usually make a list and do a big shop at the beginning of the week, but my family tends to eat a lot of produce. If I buy too much produce during that big shop, it starts to go bad by the time I use it up. If I don’t buy enough produce during that big shop then we run out mid week and I end up having to run to the store again.
You know how it is, every trip to the store for one or two things turns into a shop for 10 things and costs $100! It’s tough to keep our grocery budget in line when this happens; however, having fresh fruit and vegetables is very important to me.
I believe that it’s so important for us to be eating real, whole, healthy foods each and every day and I am working hard to provide that for my children.
As I was telling my sister about this one day, she said that she has struggled with this in the past too. She also works full time and has three kids who are all in lots of extracurricular activities. She doesn’t really have time for those extra trip to the grocery store to restock for the week. Her solution? She buys all the fresh produce and then by the end of the week when they are running low, she has a stock pile of frozen vegetables and fruit. That way her family is still getting nutritious food but she isn’t stuck with either too much produce going bad, or multiple trips to the store.
She explained that by the end of the week, they often make smoothies with frozen fruit before school. Then, for dinner, she often has frozen peas or green beans, or whatever other variety of frozen veggies that she has in the freezer.
I’m going to start implementing this solution for my household so that I don’t end up going to the grocery store too many times each week!
Interesting Fact #1
Frozen food can be a very nutritious option. Sure, it depends on the specific type of food and how it’s processed. Reading the ingredient labels on frozen food packages, avoiding harmful additives and excess added sugar and sodium, and looking for minimally processed options are still important.
Interesting Fact #2
One thing you don’t have to worry about is whether your frozen corn has fewer vitamins and minerals than fresh corn: Fruits and vegetables are frozen at their peak ripeness, which preserves their nutritional content. That means that the freezing process can help retain essential vitamins and minerals. If your fresh ears of corn have been in the fridge for a while, your frozen corn is likely more nutritious. Same goes for strawberries, green beans, broccoli, carrots, pineapple, and your other favorite fruits and veggies.
Interesting Fact #3
The Academy of Nutrition and Dietetics notes that frozen foods can be an affordable way to consume more fruits and vegetables. For example, frozen berries are just as nutritious and much more affordable than fresh berries. In addition, frozen foods help you eliminate unnecessary food waste! And because frozen foods last longer, you won't blow your grocery budget on foods that spoil before you can eat them.
Quote of the day
"The food is cooked and flash frozen. We don't need all those preservatives." -Rose Thomas
Article of the day - 10 reasons to buy frozen vegetables and fruits
1. They’re just as nutritious as fresh
Produce is picked at its peak of freshness and frozen right away.
Tip: Use food labels to choose frozen produce with little to no added sodium, sugar, or saturated fat.
2. You can save money
You can stock up on frozen produce when it’s on sale. Check your local grocery store flyers and compare prices.
3. They save you time
The washing and cutting are done for you. Look for frozen produce in the form that you need – whole, sliced, or chopped.
Tip: Try keeping 1 or 2 kinds of frozen vegetables and fruits on hand for quick and easy meal or snack prep.
4. You can reduce food waste
Need a vegetable or fruit for a recipe, but not sure you’ll use it all? Frozen produce allows you to use only what you need, and save the rest for a later date.
5. You have more choices
Some vegetables and fruits are not available fresh throughout the year. Buying frozen vegetables and fruits can give you more variety all year round.
6. They have many uses
Frozen vegetables and fruits are great for so many recipes. For example:
- use frozen butternut squash cubes for a quick puréed soup
- thaw frozen berries to add to your favourite muffin or loaf recipe
- add frozen peach slices to yogurt for summer flavours during the winter
- sauté frozen vegetables for a stir-fry, or steam and season them for a side dish
7. They should make up half your meal
Frozen vegetables and fruits can help you eat plenty of vegetables and fruits each day.
8. They last longer
Frozen produce does not spoil as quickly as fresh vegetables and fruits.
9. They cook faster than fresh vegetables
Many vegetables are blanched before freezing. Blanched vegetables cook quickly, saving you time.
Tip: Add frozen broccoli to a pot of boiling pasta in the last minute of cooking. Strain the broccoli and pasta, then top with your favourite pasta sauce.
10. They’re flavourful all year round
Fresh produce is frozen when its flavour is at its peak.
Question of the day - What is your favorite frozen vegetable to keep on hand?
Diet & Nutrition
What is your favorite frozen vegetable to keep on hand?
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