When it comes to produce, you can never go wrong with more veggies.  Rich in potassium, beta-carotene, fiber, vitamin C and phytochemicals, vegetable intake is linked with lower rates of heart disease and certain cancers and may also help with “waist control” given their low caloric value.

Here are a few tips when buying and using frozen vegetables:


  1. Look for the “no frills” type, packaged without excess sodium, butter or cheese sauce. These will be lowest in calories, fat and sodium and tend to be less expensive.
  2. Buy a family sized bag versus a “serving for one”. You’ll likely pay the same price, but get more food for your dollar.  Not to mention, it will encourage you to eat bigger servings of vegetables.
  3. Choose a variety of veggies. Who wants to eat only frozen peas?  Get mixed vegetables for color and nutritional value as well as spinach, broccoli and other vegetables.
  4. Try frozen peppers and onions. These are great for casseroles, chili, eggs, soup and stew.  Just think- no more onion tears!
  5. Add chopped frozen spinach to dips, quiche, soup or spaghetti sauce. It wilts down to nothing, but adds loads of beta-carotene and potassium.
  6. Steam frozen veggies in a microwave for 2 ½ minutes. The less time and water used, the more nutrients that are retained.
  7. Add frozen veggies to leftover rice or noodle dishes. They add color, flavor and nutrition to any dish.
  8. Pack frozen vegetables in your lunch as a side dish. They’re not just for dinner you know!
  9. Skip the steamable bag to save money. Frozen veggies can be steamed and served in a glass bowl from your microwave just as quickly.
  10. Don’t forget frozen squash or other varieties of vegetables. These can be added to soups or stews to boost fiber, beta-carotene and potassium to your recipes.

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