Fantastic Frozen Food

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Frozen vegetables are not what they used to be. You’ll find a variety of mixes, blends, seasonings and sauces, along with single-serve or steam-in-the-bag varieties. Since Americans are only eating one-third of the fruits and vegetables recommended each day, frozen vegetables can help make eating veggies easier.

The convenience from frozen vegetables does not sacrifice any nutrition. According to the International Food Information Council, the nutritional value of frozen vegetables is comparable to fresh, the reason being that vegetables are processed for freezing at their peak for ripeness, when the nutrition content is high. Processors use flash freezing that helps preserve and lock in nutrients. To get the most nutrition from frozen vegetables, choose ones with a high NuVal score. Many frozen vegetables without added sodium or sauces have high NuVal scores, indicating more nutrition value.

Another advantage to frozen vegetables is the convenience. There is no need to wash, peel, chop or cut, making them truly a timesaver and solution for busy consumers wanting to put a healthy meal on the table in minutes. You can pour out just the portion you need and store the remainder in the freezer for later use - or try the new individual-serve vegetables, perfect for lunch while at work. To get the most nutrition from frozen veggies, quickly cook in minimal water, such as microwaving or steaming.

Frozen vegetables combine well with a variety of healthful ingredients for a great side dish, like the recipe below.

Corn, Jicama & Black Bean Salad
Serves 10 (1/2 cup each)

All you need
1 ½ cups peeled and diced jicama
1 red bell pepper, seeded and diced
¼ cup diced red onion
1 cup Grand Selections super-sweet cut corn, thawed
1 (15 oz) can Hy-Vee black beans, drained, rinsed
1/3 cup Hy-Vee light Italian dressing

All you do

  1. Combine all ingredients in a large bowl; stir gently to coat.
  2. Cover and refrigerate until serving, or serve immediately.

Nutrition Facts per serving: 80 calories, 2 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 220 mg sodium, 13 g carbohydrates, 4 g fiber, 2 g sugar, 3 g protein.
Daily Values: 10% vitamin A, 45% vitamin C, 2% calcium, 4% iron.

Talk to a Hy-Vee dietitian for more information. The information is not intended as medical advice. Please consult a medical professional for individual advice.

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