Healthy options available during Frozen Food Month

March is National Frozen Food Thirty day period, and frozen veggies and fruits are healthier possibilities, supplying a great deal of vitamins, fiber and vitamins and minerals.

Clarence Frank Birdseye II is identified as the inventor of frozen foodstuff. He was also a pioneer in foodstuff preservation, in accordance to Teresa Henson, Extension professional-system outreach coordinator for the College of Arkansas at Pine Bluff’s School of Agriculture, Fisheries and Human Sciences.

All through March, a lot of stores provide product sales on frozen foods, which include vegetables and fruits. Frozen fruits and greens are ordinarily picked, processed and frozen within 24 hours, she claimed. In wintertime, since of the quick turnaround time for processing frozen veggies and fruits, these food items may have extra nutrients than their refreshing counterparts and can be a healthier option.

“Birdseye’s get the job done stemmed from functioning in the Arctic, the place he was shocked at how the Arctic natives processed their fish by retaining it chilly using a freezing method,” she stated. “Due to the fact the approach was a huge hit, he figured out techniques to freeze other foodstuff these as fruits and veggies.”

His experiment led him to build the “quick freeze machine” in 1930. The generation has given that flooded the food stuff frozen current market with billions of pounds vested in the business by buyers and businesses, Henson stated.

The taste and high quality of frozen meals has drastically improved considering the fact that 1930.

“To be on the path to good wellness, you need to eat distinct colors of fruits and vegetables. You should really ‘eat the rainbow,'” Henson mentioned. “Test to make at minimum 50 percent your plate fruits and/or veggies.”

Frozen deliver is a handy way to take in a lot more fruits and vegetables, she mentioned. They can effortlessly be included to a lot of recipes. Some kinds of frozen develop can be simply thawed and extra to salads. Solutions for this contain corn, peas and green beans.

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

“Search on package deal labels for frozen deliver that does not have added fat, salt or sugar,” Henson said. “Alternatively of shopping for veggies in sauces or fruits in syrups, search for alternatives that are just the frozen fruit or vegetable. They will be the most multipurpose simply because you can increase them to distinctive dishes in portions you opt for and time them any way you want.”

The thought of freezing meals has manufactured it practical for anyone to prepare simple, scrumptious and healthier foods, she said. Nonetheless, there are meals safety rules you need to observe when storing foods in the fridge and freezer. Test out the Cold Meals Storage Chart at https://www.foodsafety.gov/food stuff-security-charts/chilly-foodstuff-storage-charts. The chart highlights food items according to the appropriate temperature to freeze, and refrigeration.

For an easy, wholesome supper preference that works by using frozen veggies, try out this pot pie recipe, Henson reported. The recipe serves 6.

Straightforward Rooster POT PIE

Substances

1 2/3 cups frozen blended veggies (thawed)

1 cup cooked rooster (slash-up)

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

1 cup baking blend, decreased fat (this sort of as Jiffy Combine or Bisquick)

1/2 cup milk (non-fat)

1 egg

Instructions

Wash palms and any cooking surfaces. Pre-heat oven to 400˚ F. Blend vegetables, chicken and soup in an ungreased, 9-inch pie plate. Stir remaining elements in a mixing bowl with fork until eventually blended. Pour in excess of vegetables and chicken in pie plate. Bake 30 minutes or right until golden brown. Allow neat 5 minutes and provide.

Diet details for every serving (1/6 of cup): 189 energy, 4g fat, 716mg sodium, 13g protein.

Supply: Texas Cooperative Extension, the Texas A&M University Technique, Expanded Diet Program.

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