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 www.eatsmart.umd.edu/recipes/vegetables   for easy, low cost ideas.

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.