Healthy options available during Frozen Food Month

March is National Frozen Foodstuff Month, and frozen vegetables and fruits are wholesome choices, giving plenty of natural vitamins, fiber and nutrients.

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

For the duration of March, lots of retailers offer you profits on frozen foodstuff, which includes greens and fruits. Frozen fruits and veggies are generally picked, processed and frozen within just 24 hours, she explained. In wintertime, since of the speedy turnaround time for processing frozen veggies and fruits, these food items might have more vitamins than their clean counterparts and can be a much healthier solution.

“Birdseye’s operate stemmed from doing the job in the Arctic, where he was astonished at how the Arctic natives processed their fish by keeping it chilly applying a freezing approach,” she mentioned. “Considering the fact that the strategy was a massive strike, he figured out means to freeze other food items this sort of as fruits and vegetables.”

His experiment led him to develop the “speedy freeze machine” in 1930. The generation has since flooded the food items frozen current market with billions of dollars vested in the field by consumers and companies, Henson claimed.

The taste and high quality of frozen foodstuff has enormously improved because 1930.

“To be on the path to good health, you really should consume distinctive shades of fruits and greens. You should ‘eat the rainbow,'” Henson explained. “Try out to make at least fifty percent your plate fruits and/or greens.”

Frozen produce is a easy way to consume a lot more fruits and vegetables, she explained. They can very easily be additional to quite a few recipes. Some forms of frozen deliver can be just thawed and extra to salads. Options for this contain corn, peas and green beans.

Frozen vegetables are also wonderful additions to stews, soups, stir-fry and other cooked dishes. Frozen greens and fruits are a balanced option–they have lots of vitamins, fiber and vitamins.

“Look on offer labels for frozen create that does not have included body fat, salt or sugar,” Henson mentioned. “As an alternative of getting vegetables in sauces or fruits in syrups, glimpse for choices that are just the frozen fruit or vegetable. They will be the most adaptable mainly because you can include them to various dishes in portions you choose and season them any way you want.”

The thought of freezing food items has manufactured it effortless for all people to get ready easy, mouth watering and healthful foods, she explained. Nevertheless, there are meals basic safety rules you will need to comply with when storing food items in the fridge and freezer. Verify out the Chilly Foods Storage Chart at The chart highlights meals in accordance to the appropriate temperature to freeze, and refrigeration.

For an straightforward, healthy supper preference that takes advantage of frozen greens, test this pot pie recipe, Henson explained. The recipe serves 6.

Effortless Rooster POT PIE


1 2/3 cups frozen combined greens (thawed)

1 cup cooked hen (slash-up)

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

1 cup baking mix, lessened unwanted fat (these as Jiffy Blend or Bisquick)

1/2 cup milk (non-extra fat)

1 egg


Wash fingers and any cooking surfaces. Pre-heat oven to 400˚ F. Blend vegetables, rooster and soup in an ungreased, 9-inch pie plate. Stir remaining elements in a mixing bowl with fork right up until blended. Pour above vegetables and rooster in pie plate. Bake 30 minutes or right until golden brown. Enable awesome 5 minutes and serve.

Nourishment details per serving (1/6 of cup): 189 energy, 4g unwanted fat, 716mg sodium, 13g protein.

Supply: Texas Cooperative Extension, the Texas A&M College Process, Expanded Nourishment Program.

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