The farmers market season is winding down. Winter squashes, cabbage and pumpkins are still available; however, locally grown tomatoes, green beans and peppers are fading fast in Northeastern Pennsylvania.
Often I am asked which is best to buy — fresh, frozen or canned vegetables? Many factors play into making the decision as to which choice is best for you and your family. The amount of available time, finances and skill level are just a few. Nutritionally speaking, fresh, frozen and canned are all nutritious, if handled properly.
Keeping the nutrients in their highest strength depends on several factors. The water-soluble vitamins such as Vitamin C and the B vitamins can be “washed” out if cooked in large amounts of liquid and then the liquid is not consumed. The fat-soluble vitamins such as A, D, E and K, and minerals and fiber are relatively stable during the canning and freezing processes.
In some cases, the nutrient value of frozen and canned is superior to fresh. For example, canned tomatoes have a higher content of lycopene than fresh.
To preserve nutrients in fresh vegetables, it’s important to learn how to store produce properly. Fresh produce needs to be used within a few days. Some can be left at room temperature to ripen and then refrigerate. Frozen vegetables should be stored at 0 degrees and used before the “use by” date, or within six months. Most canned goods have a shelf life of about 2 years if stored at room temperature, about 75 degrees.
Canned food is filled with important nutrients including fiber, protein, vitamins and minerals. According to Fruits & Veggies More Matters, less than half, or 42 percent, of Americans surveyed realize the nutrients in canned food count toward meeting the U.S. dietary recommendations. There are also low-sodium options available.
The food label accurately tells you the amount of nutrients in the produce, either it’s frozen or canned. Remember to check for comparing nutrients.
Whichever form you decide to purchase does count toward the 2 1/2 cups of vegetables recommended daily for the average adult. All forms contain varying nutrients. Remember, it’s important to consume the same amount and variety of vegetables as when the farmers markets and vegetable gardens were in full vigor.
Here is a recipe using all three forms of vegetables. Enjoy!
Broccoli and Corn Bake
1 can cream-style corn (15 oz.)
1 package broccoli (10 oz. frozen, cooked)
1 egg (beaten)
1/2 cup cracker crumbs (crushed)
1/4 cup vegetable oil
6 crackers (crushed)
1 tablespoon vegetable oil
Mix corn, broccoli, egg, cracker crumbs and oil together in a non-fat sprayed 1 1/2 quart casserole.
Mix additional 6 crushed crackers and oil together in a small bowl to form the topping. Sprinkle over corn mixture. Bake at 350 degrees F for 40 minutes.
Yields 6 servings.
