Healthy options available during Frozen Food Month

March is Nationwide Frozen Food stuff Thirty day period, and frozen vegetables and fruits are healthier selections, giving a lot of nutritional vitamins, fiber and vitamins.

Clarence Frank Birdseye II is acknowledged as the inventor of frozen meals. He was also a pioneer in food items preservation, in accordance to Teresa Henson, Extension professional-method outreach coordinator for the University of Arkansas at Pine Bluff’s University of Agriculture, Fisheries and Human Sciences.

Through March, numerous outlets provide revenue on frozen food items, like greens and fruits. Frozen fruits and greens are ordinarily picked, processed and frozen within 24 hrs, she reported. In winter season, mainly because of the quick turnaround time for processing frozen veggies and fruits, these foods may possibly have a lot more vitamins than their refreshing counterparts and can be a healthier possibility.

“Birdseye’s work stemmed from performing in the Arctic, in which he was surprised at how the Arctic natives processed their fish by keeping it cold making use of a freezing strategy,” she mentioned. “Because the strategy was a big strike, he figured out means to freeze other foods these kinds of as fruits and vegetables.”

His experiment led him to generate the “brief freeze equipment” in 1930. The creation has considering the fact that flooded the foodstuff frozen market place with billions of bucks vested in the marketplace by buyers and organizations, Henson mentioned.

The flavor and high quality of frozen foods has drastically enhanced given that 1930.

“To be on the route to very good overall health, you must eat various hues of fruits and greens. You ought to ‘eat the rainbow,'” Henson said. “Try out to make at minimum half your plate fruits and/or veggies.”

Frozen produce is a effortless way to consume a lot more fruits and vegetables, she reported. They can simply be included to quite a few recipes. Some sorts of frozen make can be merely thawed and included to salads. Options for this consist of corn, peas and eco-friendly beans.

Frozen vegetables are also terrific additions to stews, soups, stir-fry and other cooked dishes. Frozen greens and fruits are a healthful option–they have a lot of nutritional vitamins, fiber and nutrition.

“Appear on package labels for frozen generate that does not have included excess fat, salt or sugar,” Henson said. “Rather of obtaining greens in sauces or fruits in syrups, look for selections that are just the frozen fruit or vegetable. They will be the most versatile for the reason that you can increase them to distinct dishes in parts you pick out and period them any way you want.”

The thought of freezing meals has manufactured it handy for everyone to prepare basic, delectable and balanced meals, she mentioned. Having said that, there are meals protection guidelines you need to follow when storing foods in the refrigerator and freezer. Check out out the Cold Foods Storage Chart at https://www.foodsafety.gov/foods-security-charts/chilly-foods-storage-charts. The chart highlights meals according to the appropriate temperature to freeze, and refrigeration.

For an easy, balanced meal alternative that utilizes frozen vegetables, attempt this pot pie recipe, Henson explained. The recipe serves six.

Effortless Chicken POT PIE

Ingredients

1 2/3 cups frozen mixed vegetables (thawed)

1 cup cooked rooster (lower-up)

1 can cream of rooster soup, very low-body fat (10 3/4 oz, condensed)

1 cup baking mix, decreased fat (this sort of as Jiffy Mix or Bisquick)

1/2 cup milk (non-fat)

1 egg

Instructions

Clean palms and any cooking surfaces. Pre-heat oven to 400˚ F. Combine veggies, chicken and soup in an ungreased, 9-inch pie plate. Stir remaining substances in a mixing bowl with fork until eventually blended. Pour more than vegetables and chicken in pie plate. Bake 30 minutes or until eventually golden brown. Enable amazing 5 minutes and serve.

Diet points per serving (1/6 of cup): 189 calories, 4g fats, 716mg sodium, 13g protein.

Supply: Texas Cooperative Extension, the Texas A&M College Method, Expanded Nourishment Method.

Debbie Archer is an Extension affiliate-communications with the UAPB University of Agriculture, Fisheries and Human Sciences.