Frozen Veggies 101: Make Frozen Veggies Awesome

Frozen veggies have such a bad reputation, unnecessarily.

• they’re picked at optimum freshness

• transported to the processing center (typically very close to the farm)

  • they’re washed

  • cut

  • blanched

  • flash frozen (this freezing process actually helps the veggie retain more nutrients than fresh)

• they remain frozen until you use them

The only down side…frozen veggies may not be as crunchy. Thankfully, if you know how to cook them…it won’t be an issue!

Roasting

(works with: broccoli & cauliflower).

Place the frozen veggies on a parchment lined sheet tray & roast at 425°F oven for 18-25 minutes, until throughly cooked (and beginning to have color). If desired, place under the broiler for 1-2 minutes for additional color and crunch.

Sauté:

(works with: all frozen veggies) Sauté comes from the French word sautér meaning to jump. Essentially, when sautéing you want the food to jump around in the pan; the key to this action is high heat and a little bit of fat (oil, or butter).

To sauté frozen veggies I recommend using a cast iron pan (they hold heat the best, and wont lose heat when you add the frozen food). Heat the pan on high (get it screaming hot) and once it’s hot, add the frozen veggies to the pan. Stir often, until the veggies appear defrosted.

Add a small amount of olive oil to the veggies (we are adding the oil after the veggies so that any liquid on the veggies has had time to evaporate, and the hot oil will not splatter); allow them to continue to sauté over high heat, until cooked through but still crunchy.

Steam

(works with: all frozen veggies — steaming time will vary on size of veggie).

Steamed veggies are typically seen as “healthier”…this is true, but that doesn't mean that they won't be tasty!

There are a couple of ways to steam veggies: steamer basket, microwave, and in a covered pan.

• Place frozen veggies in a steamer basket in a pot of boiling water, steam until defrosted.

• Use a microwave & microwave safe plate. Place the veggies on the plate, cover with a wet paper towel & microwave for 3-4 minutes, until defrosted and cooked through.

• Heat a pan over medium heat; add frozen veggies to the pan and cover with a lid.

  • Allow the veggies to cook for 3-4 minutes, until heated through (if they’re still cold, or are gaining color...add 1t of water & cover.

Pro-tip: Add flavor to steamed veggies during the steaming process by flavoring the steaming water with nectars, tea bags, herbs, spices, and citrus zest. Add flavor after they’re cooked by tossing with citrus juice or vinegar, herbs & spices.

Soups

(works with: all frozen veggies).

• Build the soup with veggies like onions, carrots, and celery.

• Add herbs & spices to build flavor.

• Add stock (veggie, chicken, beef..etc) to make your soup, soupy.

• Add protein (chicken, turkey, pork, beef, tofu, or beans)* ). When the soup has throughly simmered about 5-10 minutes depending on the ingredients add the frozen vegetables and cook for an additional 5 minutes until all items have been cooked through. Finish with fresh herbs and even citrus zest to flavor. You can also make a puréed soup from cooked frozen veggies (see section 5, purées).

*Pro-tip: animal proteins should be partially cooked ahead of time to ensure that they’re fully cooked when the soup is done.

Purées

(works with: broccoli, cauliflower, squash, carrots, peas, spinach, sweet potatoes).

Purées can be used as:

• sauces

• soups

• a side

Use any of the cooking methods (skills mentioned above) to make a more complex veggie purée.

• Place the cooked vegetables in a blender or food processor with water or veggie stock. (Add less liquid than you think you need).

• Blend until smooth, add herbs & spices if you’d like!

The purée can become a soup topped with toasted nuts or seeds, or can be used as a sauce for a protein dish such as carrot purée with roasted chicken.  

Have fun with frozen veggies!

They’re perfect for busy weeknights, because you have NO PREP!!!!