Stocking Up on Veggies during the Winter

Have you eaten a variety of vegetables today? The good news is that all forms count which means canned, frozen, and fresh can help us reach our goal of eating more vegetables, and getting those important vitamins and minerals we need daily.

When fresh vegetables are not in season, canned and frozen forms are healthy, low cost, and convenient choices.

Canned veggies….
  • Can be reheated quickly in a microwave and easily added to a meal.
  • Are great used in soups, stews, salads, and casseroles.
  • Can be stored safely for up to 2 years in your pantry. Stock up and have veggies ready whenever needed.  
  • Choose “low sodium”, “reduced sodium” or “no salt added” canned veggies. Rinse canned veggies to reduce sodium even more.

Frozen vegetables ….
  • Are flash frozen to preserve their best flavor and nutrition.
  • Can be stored for several months in the freezer.
  • Buy your frozen veggies plain and add your own seasonings. Watch for the added salt and fat that come with sauces.
  • Prepare frozen vegetables quickly by steaming in the microwave, or sautéing in a small amount of oil and garlic on your stovetop.

During the year, watch for sales of canned and frozen vegetables in your local grocery stores. Buy store brands to save money. Discount stores will often carry store and national brands at reduced prices. After checking your home pantry and freezer, stock up when the prices are good.  

Need a new recipe for your favorite vegetable? Visit   for easy, low cost ideas.

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© Eat Smart, Be Fit Maryland!Maira Gall