The Garden in Your Freezer

Sometimes the lack of fresh, locally grown produce can make it difficult to maintain a healthy meal plan. However, a nutritious and easy way to consume the recommended amounts of fruits and vegetables is to look in your freezer! This article will explore the ease of use, nutritional value, and cost-effectiveness of incorporating frozen produce into your meals.

Ease of Use

Even though some of us may not always have access to fresh fruits and vegetables, frozen substitutes can be a quick and convenient alternative. Consider that frozen produce is already pre-washed, pre-cut, and (in most cases) ready to use, saving preparation time in the kitchen. In fact, the convenience of longer storage time and ease of use of frozen produce can make maintaining a healthy meal pattern even more achievable than when using fresh produce.

Nutritional Value

Adding a variety of frozen fruits and vegetables to your meals when fresh options are not as easily accessible provides a way to obtain vital nutrients like vitamin C, fiber, and antioxidants.

A common misconception is that frozen produce is less healthy than fresh produce. However, the American Heart Association (2023) states that frozen fruits and vegetables are picked at the peak of ripeness and then flash frozen to preserve optimal nutrition. Be careful, though. If you are selecting frozen produce, check the sodium and sugar content; some companies add sauces and seasonings, which, in turn, add extra calories, fat, sugar, and sodium.

Cost Effectiveness

Using frozen produce is a budget-friendly and sustainable way to enjoy a wide range of fruits and vegetables. Frozen fruits and vegetables typically are more affordable and have a longer shelf life than fresh produce, which can help reduce food waste.

PA Fresh

To help you decide whether to buy fresh or frozen, PA Preferred (2024) provides a seasonal calendar of what Pennsylvania-grown produce is available during each month of the year. And, according to their chart, while many Pennsylvania-gown warm-weather fruits and vegetables are unavailable in the state during the colder months, produce such as apples, potatoes, and spinach are. (If you are interested in a more detailed list, download the recipe book for free online.)

In conclusion, embracing frozen fruits and vegetables is a convenient, nutritious, and financially smart choice. Taking advantage of the ease and versatility of frozen produce will ensure well-balanced and flavorful meals for your family.

Take a look at the following two recipes in which you can easily incorporate frozen produce. 

Recipes

Vegetable Tortellini Soup

8 servings | serving size: ⅛ of the recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh produce under cold, running water by gently rubbing the onion, garlic, and kale and scrubbing the carrots with a clean vegetable brush. Prewashed, packaged items do not require further washing.

Ingredients

• 1 Tablespoon olive oil
• 1 cup chopped onion
• 4 garlic cloves, minced
• 1 (14.5 ounce) can no salt added tomatoes
• 1 Tablespoon no salt added tomato paste
• 6 cups no salt added vegetable broth
• 2 cups sliced carrots, fresh or frozen
• 4 cups chopped kale, fresh or frozen
• 9 ounces refrigerated cheese tortellini

Directions

1. In a large pot, heat oil. Add onion and cook until translucent. Add garlic and sauté until fragrant, about 2 minutes. Next, add tomatoes and tomato paste, stir and cook for another 3–4 minutes.
2. Add broth and carrots, stir, cover, and cook on medium-low for 10 minutes.
3. Add the kale and tortellini, cover, turn heat to low, and cook for 6–7 minutes.
4. Serve soup hot. Store leftovers in a sealed container for 3–4 days.

Recipe adapted from the Garden in the Kitchen website’s "Best Veggie Tortellini Soup"

Spinach and Mushroom Pasta

4 servings | serving size: ¼ of recipe

When preparing this recipe, start with clean countertops and utensils. Wash hands with soap and water. Wash the whole, fresh produce by rinsing spinach and gently rubbing shallot, mushrooms, garlic, and lemon under cold, running water. Prewashed, packaged items do not require further washing.

Ingredients

• 8 ounces (by weight) whole wheat pasta
• ¼ cup pine nuts
• 1 Tablespoon olive oil
• 1 small shallot, chopped finely
• 1 cup sliced crimini mushrooms
• 2 cloves garlic, minced
• ½ teaspoon Dijon mustard
• 1 teaspoon fresh lemon juice
• ¼ cup no salt added chicken or vegetable broth
• 2 cups baby spinach
• ½ cup shredded Parmesan cheese
• Ground black pepper, to taste

Directions

1. Boil water and cook pasta according to package directions. Drain and set aside.
2. Meanwhile, add pine nuts to a skillet over medium-high heat. Toast, stirring often, until browned. Remove from skillet and set aside.
3. Add olive oil to the skillet and sauté shallot and mushrooms for 4–5 minutes. Add garlic, mustard, lemon juice, and broth to skillet. Allow sauce to simmer for 2 minutes.
4. Add spinach to skillet, stirring until wilted.
5. Add pasta and pine nuts to skillet, toss, and heat until warm. Top with cheese. Season with pepper to taste.

Recipe adapted from the Salt and Lavender website’s "Vegan Spinach and Mushroom Pasta"

References:

The American Heart Association. (2023, October 24). Fresh, frozen or canned fruit and vegetables: All can be healthy choices.

PA Preferred. (2024). Culinary Connection recipe book, 2024.