Healthy options available during Frozen Food Month

March is Nationwide Frozen Meals Thirty day period, and frozen veggies and fruits are healthier selections, featuring a good deal of nutritional vitamins, fiber and vitamins and minerals.

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

In the course of March, quite a few shops offer you product sales on frozen foods, together with greens and fruits. Frozen fruits and greens are typically picked, processed and frozen within just 24 hours, she explained. In winter season, because of the brief turnaround time for processing frozen veggies and fruits, these foodstuff may possibly have more vitamins and minerals than their fresh new counterparts and can be a much healthier solution.

“Birdseye’s work stemmed from operating in the Arctic, wherever he was amazed at how the Arctic natives processed their fish by maintaining it cold applying a freezing technique,” she said. “Considering that the method was a big strike, he figured out approaches to freeze other meals these as fruits and vegetables.”

His experiment led him to produce the “speedy freeze device” in 1930. The development has considering that flooded the foods frozen market with billions of bucks vested in the marketplace by people and firms, Henson reported.

The style and high quality of frozen food items has tremendously enhanced due to the fact 1930.

“To be on the path to excellent wellbeing, you should take in various shades of fruits and veggies. You should really ‘eat the rainbow,'” Henson stated. “Test to make at least 50 % your plate fruits and/or veggies.”

Frozen produce is a convenient way to take in much more fruits and greens, she claimed. They can conveniently be included to lots of recipes. Some varieties of frozen develop can be only thawed and additional to salads. Possibilities for this involve corn, peas and eco-friendly beans.

Frozen vegetables are also good additions to stews, soups, stir-fry and other cooked dishes. Frozen vegetables and fruits are a wholesome option–they have plenty of natural vitamins, fiber and nutrition.

“Glimpse on package labels for frozen generate that does not have included fat, salt or sugar,” Henson explained. “As a substitute of purchasing veggies in sauces or fruits in syrups, glimpse for options that are just the frozen fruit or vegetable. They will be the most functional mainly because you can include them to distinct dishes in portions you decide on and time them any way you want.”

The thought of freezing foodstuff has created it convenient for all people to get ready easy, delicious and healthful foods, she said. Even so, there are food items basic safety rules you need to observe when storing foodstuff in the refrigerator and freezer. Look at out the Chilly Food Storage Chart at items-security-charts/cold-meals-storage-charts. The chart highlights foods according to the right temperature to freeze, and refrigeration.

For an easy, healthful evening meal preference that works by using frozen vegetables, try this pot pie recipe, Henson stated. The recipe serves six.

Effortless Chicken POT PIE


1 2/3 cups frozen blended greens (thawed)

1 cup cooked hen (reduce-up)

1 can product of rooster soup, reduced-unwanted fat (10 3/4 oz, condensed)

1 cup baking combine, reduced unwanted fat (these kinds of as Jiffy Blend or Bisquick)

1/2 cup milk (non-fats)

1 egg


Wash hands and any cooking surfaces. Pre-heat oven to 400˚ F. Blend greens, rooster and soup in an ungreased, 9-inch pie plate. Stir remaining components in a mixing bowl with fork until finally blended. Pour around veggies and hen in pie plate. Bake 30 minutes or right until golden brown. Allow interesting 5 minutes and provide.

Nourishment specifics for every serving (1/6 of cup): 189 calories, 4g extra fat, 716mg sodium, 13g protein.

Resource: Texas Cooperative Extension, the Texas A&M University Process, Expanded Diet Method.

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