Vegetables are some of the healthiest foods available. Yet, many of us have trouble eating the minimum recommended 3 servings (2 ½ cups) daily. Fresh veggies can be expensive, especially if you are buying them out of season. And sometimes they go bad before you can eat them.
Luckily, there’s an easy solution! Canned and frozen vegetables are inexpensive, always in season, and last a long time. Give them a try in our easy recipes. You will love them!
Canned & Frozen Vegetables – Just as Good as Fresh!
Before we go any further, let’s get something straight – canned and frozen vegetables are just as good as fresh varieties. You may have heard the saying, “fresh is best.” That’s not really true! Canned and frozen vegetables are picked at their peak of ripeness and then preserved to keep their nutrients. Canned and frozen veggies are already chopped and ready to eat, making them very convenient.
Healthy Tips for Using Canned & Frozen Vegetables
Since canned and frozen vegetables are processed and packaged, follow these tips to make the healthiest choices:
- Look for reduced or no sodium (salt) canned vegetables, or rinse canned veggies to remove some of the sodium (salt).
- Buy plain frozen vegetables without sauces. They are cheaper and better for using in recipes.
- Always read the ingredient list to be sure you are getting getting just vegetables without anything else added to them
How to Use Canned or Frozen Vegetables
Cooking with canned or frozen vegetables is very easy. Generally, canned veggies work best in casseroles or soups because they are a little softer in consistency. Frozen vegetables can taste great all by themselves heated up as a side dish. The following suggestions are popular, flavorful choices.
6 Canned Vegetables You Will Love
Tomatoes – Canned tomatoes are excellent for making a hearty pasta sauce or as a base for soup.
Mushrooms – Use canned or frozen mushrooms as a simple pizza topping or chop them finely and add them to meat.
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Mixed Vegetables – The classic mix of vegetables (carrots, peas, and corn) is perfect as a base for soup or pot pie. Try them in Beef & Vegetable Soup. 
Pumpkin – Buying an entire pumpkin is expensive and cooking it can be lots of work. Canned pumpkin gives you all the nutrients with none of the work. Add canned pumpkin to vanilla pudding or to a smoothie to give it more fiber and a creamy consistency. You can even use it to make a Peanut Butter, Banana & Pumpkin Sandwich. 
Corn – Kids love canned corn! It is naturally sweet and also makes a great addition to casseroles or dishes like this Southwest Salad. 
OIives – Low sodium black olives make a tasty, filling snack. They also add flavor to salads, casserole, and pizza, plus provide healthy fats.
5 Frozen Vegetable Favorites
Peppers or Onions – No one likes chopping onions! A bag of frozen onions can save you a lot of tears. Onions and peppers are flavorful additions to stir fries, casseroles, or omelets; as a topping for pizza; or in a simple quesadilla. Frozen peppers work great in Crock Pot Steak and Peppers.
Frozen Peas – Peas can perk up virtually any dish. Add them to casseroles or macaroni and cheese, or serve them with baked chicken or fish. Try peas in this easy Turkey Tetrazzini.
- Chopped Broccoli – Raw broccoli may taste bitter to some people and it can be difficult to prepare. Frozen, chopped broccoli has a milder flavor and takes no prep time. Sautee frozen broccoli with a little garlic and serve it as a healthy side dish, or add the cooked broccoli to eggs for a Basic Vegetable Quiche.
Spinach – If you are trying to get more greens into your diet, frozen spinach is an excellent choice. Toss it into your morning smoothie and you won’t even know it’s there. Give it a try in our Mango Green Smoothie. 
Riced Cauliflower – Cauliflower chopped into rice-shaped pieces is super popular. You can use it as a replacement for starches like pasta or rice, or you can eat it on its own as a tasty side dish. If you cook it and then puree it with a little garlic, it tastes like creamy mashed potatoes!
