Frozen Fruits and Vegetables are Nutritious "Fast Foods"

Have you ever thought of frozen fruits and vegetables as "fast foods"? They are exactly that!  Frozen produce that comes prepared and ready to use within minutes.  These foods are great to use in soups, stews, casseroles, breads and desserts.  Frozen fruits and veggies are packed with vitamins, minerals and fiber making them healthy food choices.  Using frozen produce in planning meals can help your family members get in their fruits and veggies each day.  When time is short, visit the frozen fruit and veggie aisle in your grocery store for some healthy "fast food" to complete your meals.

When buying frozen fruits and vegetables remember: 
  • Frozen fruits and vegetables are frozen at their peak freshness.  They have the same amount of nutrients as fresh fruits and vegetables.
  • They often cost less compared to out-of-season produce.  This will help you to stay within your food budget.
  • They have a long shelf life (up to 6 months).  Plan several meals and buy the larger size to save money.
  • Frozen fruits and veggies take less time to prepare.  Steaming and microwaving in small amounts of water saves time and vitamins.
  • They are available year-round.  Watch for sales of your favorite fruits and veggies and stock up.
  • Choose fruits and veggies without sodium, sugar or extra butter and sauces.  This allows you to decide the amount and kind of seasonings to use.  They are usually cheaper and will keep calories down.
Use frozen fruits and vegetables often as "fast food" to save time and steps when preparing meals!  Try this healthy vegetable omelet.

Vegetable Blend Omelet

Ingredients
Vegetable oil spray
1 cup frozen mixed vegetables
1/4 teaspoon garlic powder
4 eggs
2 Tbsp water
1 Tbsp grated parmesan cheese or 1/4 cup low fat cheddar cheese

Directions
1.  Spray skillet with vegetable oil spray.
2.  Cook vegetables 2-3 minutes on medium heat.
3.  Put vegetables in a small bowl. Set aside.
4.  Beat eggs and water until well blended.
5.  Spray skillet with vegetable oil spray.
6.  Pour egg mixture into heated skillet.  Cook over medium heat until eggs begin to set.
7.  Lift cooked mixture with your spatula, allowing uncooked mixture to flow underneath.
8.  When omelet is set but still moist, place vegetables and chees on half the surface.
9.   Fold omelet in half so vegetables and cheese are covered.  Continue cooking 2-3 minutes.

Makes 3-4 servings.
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This institution is an equal opportunity provider. This material was funded by USDA's Supplemental Nutrition Assistance Program – SNAP. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more about Maryland’s Food Supplement Program (SNAP), contact the Maryland Department of Human Resources at 1-800-332-6347 or apply online at https://mydhrbenefits.dhr.state.md.us/.
© Eat Smart, Be Fit Maryland!Maira Gall