It is common for American families to visit farmers’ markets in the summer and fall seasons to purchase some of the freshest fruits and vegetables available. But how can you ensure a colorful plate on your table during the winter and spring months when produce is not as plentiful? And nobody can deny that fruits and vegetables are important in maintaining a healthy diet.
A good starting place in your quest for color is the freezer case. Frozen melon cubes, berries, peach slices and even pineapple chunks are available year-round. One particularly convenient choice is the aforementioned frozen spinach – after washing and cutting it, just toss it into your pasta dish or soup and voila – instant nutrition! From a nutritional standpoint, it has just as much vitamin A and fiber as fresh-cooked spinach.
Your next stop would be canned fruits and vegetables – always interesting. Recent research indicates that canned fruits and vegetables are just as nutritious as if you would buy them fresh and frozen. The stage of canning fruits and vegetables apparently does not result in a loss of fiber. Canned pumpkin, apricots, carrots and other orange fruits and vegetables are a rich source of vitamin A. You may be surprised that canned pumpkin trumps freshly cooked pumpkin in terms of Vitamin A due to higher concentration and less water content.
The last part of your trip should be the cereal aisle. It’s a good thing that freeze drying techniques now exist in order for cereal manufacturers to add fruit to their cereal without much of a hassle. A bowl of cereal and fruit is a great way to brighten up breakfast. You can try several toppings including sliced banana, dried apricots cut into slivers or the ever popular dried berry medley. And when it comes to dried fruit, fiber and potassium are thankfully retained despite its concentrated form.
Here are a few simple ways to add color to your plate:
Toss sliced radicchio, red onion and yellow peppers into a green salad.
Saut© frozen spinach together with minced onion; top with pine nuts, golden raisins and a dash of balsamic vinegar.
For your breakfast, you can simmer an assortment of yellow and red fruit (apples and pears), mix in some apple cider and maple syrup and wait until soft. When topped with corn flakes this is a crunchy and flavorful way to enjoy your brekkie.
Add frozen mixed vegetables to your favorite soup.
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