❄️❄️ Fresh or Frozen Vegetables? ??

Are frozen vegetables a good alternative? It’s becoming a very important discussion, especially with the rising cost of fresh food.

The Facts ❤️

Frozen food does lose some vitamins and minerals in the processing. However, boiling vegetables and longer cooking times cause them to lose even more of these vitamins and minerals. Steaming and microwaving can help to retain more vitamins in frozen foods for a fantastic alternative to fresh vegetables.

Frozen is a great alternative to fresh ??

Example of how fresh and frozen compare

Green Bean FreshFrozen
Fibre2.2 g2.8 g
Vitamin C2 mg2 mg
Folate17 ug13 ug
Potassium170 mg57 mg
Boiled comparison per 75g serve

Tips ?

  • You can choose more vegetables to put in normal recipes
  • Avoid types with added sauces or make your own, so you know what’s in it!
  • Canned vegetables are another option, but choose ones with no added oil and the lowest salt levels.

Looking for some inspiration? Here’s a great recipe Cass uses with frozen peas or corn:

Healthy Zucchini Slice ?

  1. Preheat oven to 200°C (180ºC fan forced).
  2. Whisk eggs in a medium jug, season with black pepper and set aside.
  3. Squeeze grated vegetables to remove some of the excess moisture.
  4. In a large bowl, combine all ingredients except the tomato. Add eggs and stir the mixture until well combined.
  5. Spray a large baking dish with oil. Pour in zucchini mix and flatten with a spoon. Cover with tomato slices arranged in a single layer.
  6. Bake for 40-45 minutes or until firm and golden brown.
  7. Rest in the pan for 10 minutes before dividing into 6 pieces and cutting into slices.
  8. Serve with a green side salad.

Variation: Substitute other vegetables, including baby spinach, cherry tomatoes, broccoli florets, chopped asparagus or mushrooms, grated parsnip or potato and add fresh parsley, basil or dill.

Recipe originally sourced from: https://livelighter.com.au/recipe/256/zucchini-slice

Our dietician @cass.dietitian.staytuned is here to help with any of your nutrition needs! Call our clinic to book yout appointment today!!


Subscribe to our Boronia newsletter

Get the latest news, tips and recipes

Subscribe to our Elwood newsletter

Get the latest news, tips and recipes