Age-old question: fresh versus frozen vegetables
Winter is here in full force! In Nova Scotia, fresh local produce can be limited at this time of year.
In fact, by December most produce found in the grocery stores is shipped from outside of our region and as a result can be more expensive compared to what’s available during our local harvest season throughout the summer and fall.
So, how can you keep up your vitamin and mineral intake without breaking the bank?
Start buying frozen vegetables and fruits.
As a dietitian, I get asked a lot if frozen produce is just as good as fresh.
e short answer is, Yes! Frozen vegetables and fruits are typically picked at their peak ripeness and therefore, can pack the most nutrients compared to fresh produce that may be travelling halfway across the world before it gets to us.
Before they’re frozen, vegetables are washed, cut and quickly blanched in hot water, and are then flash-frozen. This process locks in all those good nutrients and later will also shorten the cooking time.
Talk about convenient! President’s Choice now o ers a wide variety of frozen vegetables that you probably didn’t see in the grocery store just a few years ago – everything from baby Brussels sprouts to sliced red beets and even a three-pepper and onion blend that’s perfect for your next fajita night.
e best advice I can o er to stretch your budget is to buy fresh vegetables when they are in season and when they aren’t, head on over to the frozen aisle and pick up your favourites there.
You can visit Select Nova Scotia’s website to view the seasonal availability of fresh vegetables and fruit. Also, don’t forget to check the packaging of your frozen veggies. Many PC products provide a Chef’s Tip for customers to try when cooking from frozen.
Most people only think to boil or steam frozen vegetables but there are so many other delicious ways to prepare your frozen produce.
It is no secret that frozen vegetables are convenient and the new PC asparagus spears are no di erent.
ey’re cut, washed and ready to cook or to add to your favourite recipes, such as frittatas, soups or quiche. If you want to keep things simple, roast them in the oven with a little olive oil, salt, pepper and you’ve got a fabulous side dish.
If you are looking to elevate your vegetables for a holiday dinner, try this Roasted Asparagus with Crispy Prosciutto Chips recipe.
It’s a faster, easier version of prosciutto- wrapped asparagus that will wow everyone at the dinner table, guaranteed!
Instructions:
• Preheat oven to 425°F (220°C).
• Arrange prosciutto on paper towellined large microwave-safe plate, overlapping slightly if necessary. Cover with separate sheet of paper towel. Microwave until crispy, about 2 minutes. Let cool. Set aside.
• Toss together frozen asparagus, oil, salt and pepper on baking sheet. Arrange in single layer. Bake, turning asparagus once, until tender-crisp, 10 to 12 minutes.
• Meanwhile, place hollandaise sauce in small microwave-safe bowl or liquid measuring cup. Microwave 15 seconds; stir and repeat until heated through. Set aside. Break prosciutto into bite-size pieces; set aside.
• Transfer asparagus to serving platter. Drizzle with hollandaise sauce and sprinkle with prosciutto.
Serves 4.
Per serving: 120 calories, fat 11 g (3g of which is saturated), sodium 280 mg, carbohydrate 4 g, bre 1 g, sugars 0 g, protein 4 g
Recipe source: pc.ca/insiders
Have a nutrition question? Want to book an appointment or shop with the dietitian?
Book online atwww. atlantic-superstore/ dietitians or contact me by phone at (902) 921-0700 or by email at ellen.greenan@ loblaw.ca.