They don’t have to be steamed or just added to a soup!
They are the best tool in your culinary arsenal for busy weeknights!
I love when ingredients are super versatile…and when it comes to frozen greens, in particular, they are!
Just a bit about frozen veggies before you stop reading this & go to youtube to watch cute puppy videos…
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Frozen veggies usually retain more of their nutrition than fresh veggies!
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They are picked at peak ripeness & immediately flash frozen, usually on the farm or very close to the farm from where they were harvested just hours before.
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This flash freezing process seals in the nutrients.
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When we purchase fresh veggies at the store…unless you know they are a local product, they were probably on a truck for at least a week before they arrived in your grocery store.
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Then you purchase the veggies.
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They another couple of days to a week in your fridge
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…and they are far less nutrient dense when you consume them.
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Was that enough to convince you to have frozen veggies on hand? I hope so!
Frozen greens like spinach, kale, mustard & turnip greens, and even collards are the perfect additions to weeknight meals!
Your family probably enjoys pasta!
Rather than having plain buttered noodles…try adding a handful of frozen greens to the boiling pasta water during the last 1-2 minutes of cooking. Then drain the pasta as you usually would. You’ll have a delicious, more well balanced dish with just that addition.
To wake it up a little bit, try finishing the pasta with some lemon zest before serving!
Pro-Tip: You can totally save the pasta water, that’s now green, & add it to a soup later in the week!
With greens, adding acidy is essential to help balance the bitter flavors.
When cooked, dark leafy greens lose their vitamin C, so the best way to reincorporate that is by adding lemon juice to your cooked greens. Adding citrus juice also helps the iron found in greens to become more available & absorbable for your body.
Wow we dove down a nutrition rabbit hole there…
All frozen veggies can be a really quick side for dinner.
I love them because they’re already sliced, diced, and chopped…meaning that you don’t have to get a knife or a cutting board dirty!
I don’t know about you, but that’s a win in my book!
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Start with a cold pan & cold veggies. For example if you have frozen sliced onions & frozen kale place them (still frozen) in a pan that has not yet heated through fully.
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Move these veggies around in the pan, you’ll notice that they will begin to release their liquid, all good!
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Turn the heat down a bit if you notice that they are still a little frozen, but the liquid is evaporating too quickly.
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Once your veggies are fully defrosted and most of the liquid has evaporated, add a drizzle of olive oil & any herbs or spices.
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Turn the heat back up to medium high and sauté for 1-2 minutes.
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Serve it immediately as a side or add some canned navy or cannellini beans, and leftover quinoa to the mix. I say leftover quinoa, because obviously you’ve been cooking your grains ahead of time, right?
You can also use the green, bean, quinoa mix as a stuffing for stuffed peppers, tomatoes, or zucchini! Don’t like beans? Try ground turkey, beef, or even sausage without the casing!
One of my favorite spices to add to sautéed greens is nutmeg. It’s almost woodys/barky flavor really helps to round out the bitter greens and balances the dish.
Remember how I said earlier that frozen veggies are usually more nutrient dense…so are frozen fruits.
Why not use all frozen fruits & veggies in your smoothies then?
Frozen fruits & veggies are perfect because it helps to chill the drink & you don’t have to add any ice that will water it down!
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Use whatever frozen greens you like…perhaps start with spinach, it’s the most mild of the ones I mentioned earlier.
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Then the true key to a well balanced green smoothie that doesn’t taste green is the addition of a sweet, but acidic fruit like mango, pineapple, or papaya! Choosing one of these will help to provide the sweetness the smoothie needs while also cutting through the bitter taste of the greens.
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I also recommend added in a creamy ingredient, half a banana is a great way to do that! You can also add in a nut butter or yogurt.
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For additional veggies / freshness in a green smoothie try adding in a few pieces of cucumber!
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Finish it off with the milk of your choice, blend it up, and enjoy!
