Knowing how to navigate the frozen food department at your local supermarket can help you find ingredients for building nutritious meals that are affordable, convenient, and delicious. Here are a few tips to get you started.

Check out the selection of frozen fruits and vegetables, which are picked at the peak of freshness and flash frozen to preserve nutrients. Choose vegetables without added sauces for quick additions to soups, casseroles, stir fries or even simple roasts. Frozen fruit can be blended into smoothies without thawing, simmered with a bit of water to make a nutritious sauce for ice cream or pancakes, or stirred into oatmeal or baked goods for natural sweetness. Choose frozen fruit that isn’t packed in syrup for the best nutritional value.

Breakfast can be fuss free with the growing number of whole-grain waffles and pancakes found in our freezer aisle. These can be thawed in the toaster and topped with fruit, Greek yogurt, natural nut butters, or even scrambled eggs. Look for products with at least 3 grams of fiber and that list a whole grain as the first ingredient. Waffles and pancakes aren't the only healthy grains in the freezer section. They also sell whole-grain breads, "steam in a bag" whole-grain rice and rice blends, and potatoes-- all great options for building fast weeknight meals.

Many companies are also making strides in creating better-for-you frozen entrees. Read the nutritional facts panel and choose items that are reduced in saturated fat and sodium, but contain important nutrients like fiber and protein. One of the favorite options is the Healthy Choice brand. They offer so many flavors and varieties---it’s impossible to get bored with the choices.

For anyone with specific dietary concerns -- whether it's needing products that are kosher, vegan, or free of gluten and allergens, the freezer aisle is also a great resource. Just a walk down the freezer aisle and you’ll see products like veggie burgers, gluten-free waffles and grains, and even dairy- free frozen treats.

Frozen foods are not only convenient and nutritious; they’re also budget friendly since there is low risk of waste with their long shelf life. So keep these tips in mind the next time you find yourself in the frozen food section and see how many healthy options you can find!

In honor of St. Patrick’s Day, here are some fun and nutritious recipes that offer a nod to this “green” holiday. So, get in the holiday spirit and try one!

1. Pot of Gold at the End of the Rainbow: Cut up brightly colored fruits and vegetables, and arrange in a rainbow shape on a plate (we recommend strawberries or grape tomatoes for red, clementines or carrots for orange, pineapples or yellow bell peppers for yellow, green grapes or broccoli for green, blueberries for blue, and red grapes or red cabbage for purple). Add a small bowl of banana slices for the pot of gold, a few bunches of cauliflower for clouds and enjoy!

2. Lucky Leprechaun Shake -- blend together 1 frozen banana, ¼ cup spinach, up to 1 cup low-fat milk or unsweetened milk alternative, and a few drops of peppermint extract (use vanilla if you don't have it). For a frosty "ice cream," decrease the milk to 2 tablespoons, use 2 frozen bananas instead of 1, and opt for frozen spinach. Blend in a food processor until completely smooth. We promise -- you'll never taste the spinach!


3. Shamrock Tortilla Chips -- use a four leaf clover cookie cutter to cut shamrock shapes out of a green spinach tortilla. Spray both sides of tortilla with non-stick spray, sprinkle with a small amount of coarse salt, and arrange on a foil-lined baking sheet. Bake in a toaster or conventional oven set to 325° F for 15 minutes, flipping each shape over after 10 minutes. Snack away!


4. St. "Patties" Day Dinner1 -- in a food processor, puree together 2 cups soybeans (shelled edamame beans),  1 cup drained and rinsed low-sodium chickpeas, ½ teaspoon each of black pepper, paprika, ground coriander and cumin, and ¼ - ½ cup whole-grain bread crumbs. Form into 4 patties and cook in a lightly greased, non-stick pan set over medium heat until a lightly crisp crust forms on the outside, roughly 3 minutes per side. Serve with fresh or roasted veggies and whole-grain rolls.


5. You don't have to make a holiday-specific recipe to celebrate all of the naturally green, nutritious foods out there! Here are our Top 10 Green Picks that can be incorporated into your day as snacks or sides:

1.   Leafy greens of all kinds -- spinach, kale, collard greens and Swiss chard
2.   Green beans
3.   Asparagus
4.   Kiwi
5.   Green peppers (sweet or hot)
6.   Avocado
7.   Pistachios
8.   Soybeans (edamame)
9.   Broccoli
10. Brussels Sprouts

           

 Recipe of the Week:

Irish Beef Stew with Paprika Potatoes

Prep time: 15 minutes Cook time: 8 hours
Make it a meal: Serve with sautéed Swiss chard and roasted tomatoes.

 

Ingredients:
2 lbs. beef bottom round roast, cut into 2-inch cubes
1/4 cup flour (or 5 tbsp. flour for thicker gravy)
1 tsp. paprika, divided
1/2 tsp. pepper
1/2 tsp. dried thyme
1 (14.5-oz.) can lower-sodium beef broth
7 medium potatoes, peeled and cut into chunks
2 medium onions, sliced
Chopped fresh parsley (optional)

 

Directions:

1. Place beef in a 4-quart slow cooker. Combine flour, 1/2 teaspoon of the paprika, plus pepper and thyme. Sprinkle on beef; toss to coat.

2. Add broth, potatoes and onions; stir. Cover and cook on LOW 8 to 10 hours or on HIGH 4 to 5 hours, or until beef is tender.

3. Sprinkle with remaining ½ teaspoon paprika and parsley, and serve.

 

Serves 8

Per serving: 370 calories, 7g fat, 2g saturated fat, 85mg cholesterol, 200mg sodium, 35g carbohydrate, 3g fiber, 39g protein