The Best Ways to

Utilize Frozen Fruits

and Veggies
 By Lori Russell MS RD CSSD

 
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Nutrition Mistakes Even Top Runners Are Making
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Healthy eaters tend to avoid frozen produce, instead getting their fix from
the fresh stuff. While no one will argue the virtue of fresh fruits and
vegetables, relying on frozen is a great option for athletes who travel
frequently, are on a budget, want to use out of season or exotic produce or
have limited cooking space, knowledge or interest.

As we are currently in a pandemic situation that includes an unreliable food

chain, stay at home orders and over-shopped markets, access to fresh
items is uncertain and very limited, the ability to utilize frozen options is
greater than ever. 

Feel Confident
Frozen produce gets overlooked for being lower quality or less healthy than
its fresh counterpart. That's a big myth. Frozen options can actually be
healthier due to immediate freezing after being harvested which locks in
nutrients. Many fresh varieties spend days or weeks getting from harvest to
your local market to your plate for consumption, allowing plenty of time for
the quality and nutrients to degrade. Feeling good about this dietary swap
will help you cook more freely and happily with frozen items. 

Skip the Salad

If you love a big fresh salad, don't try to recreate that culinary experience
with frozen options; it just won't be as good. Instead, try a bowl, burrito,
stew or stir fry. You'll get the best flavor and texture when those frozen
vegetables are cooked or heated and treated with a little love from herbs
and spices. There's no need to nuke them in a microwave either; frozen
vegetables can be sautéed, roasted or steamed just like fresh ones but in
less time.

Try a Blend
If you struggle with what produce works well together and end up
constantly eat the same variety, opt for a bag of mixed fruit or veggies.
From classic to creative combinations, you'll be able to try something new
and expand your palate with a pre-mixed blend. Since there is no worry
about the ingredients going bad, you can stock up on several bags to mix
and match bits from each and try your own blends. 

Soups Are Smoothies Too

The classic go-to with frozen fruit is a smoothie, but don't stop there; soup
is basically a savory smoothie and a great way to use frozen produce. Try
blending frozen squash or broccoli and then heating it on the stove for a
hearty vegetable soup, or blend red peppers and peaches with herbs for a
chilled gazpacho. 

Boost Anything
Frozen avocados, cauliflower, bananas and more can all be added to
smoothies, pestos, sauces and baked goods to add a boost of nutrition.
You might feel guilty about using fresh produce in this way, but frozen
makes it easier to take a small amount from a bag to use here or there,
making frozen produce a great way to get your servings of fruit and
vegetables each day.  

Maximize Your Performance

Some athletes experience GI issues from the bulk of fresh vegetables.
Instead of skipping them altogether, try cooking a frozen variety. This will
help you get the fiber, vitamins and minerals an active body needs while
limiting the bulky feeling fresh produce provides. Don't limit this tactic to
just vegetables. Fibers and sugars in fresh fruit can cause gastric distress
as well. 

Easy to Please
Have a child who only eats buttered carrots, a wife who is doing a low carb
diet or a husband who hates anything green? This can be overwhelming
for the chef of the house to come up with a nutritious meal to satisfy
everyone's needs. Frozen produce is an easy solution for heating up a
portion of different vegetables for each member of the household.