WiNTER Secrets

While reading February's issue of Runner's World I came across an article on winter's healthiest foods "from a surprising place"  - The Frozen Food Aisle!
The article was written by Registered Dietitian Matthew Kadey with insight from Rebecca Scritchfield, R.D.

Frozen produce is just as healthy, sometimes more nutritious than fresh produce...

Some tips for selecting the appropriate items

• choose frozen produce without sweeteners or sauces, which add fat, sugar, and sodium

and

• avoid bags with large icy chunks, which indicate they've thawed and ben been refrozen (this degrades the flavor and texture)

Frozen Fruits and Veggies to Keep in Mind the Next Time You're Shopping...

artichoke hearts

Frozen artichoke hearts have a mildly sweet flavor and provide six grams of fiber per half cup

blackberries

a 2010 Nutritional Journal study discovered blackberries have about twice as much antioxidant power as blueberries, raspberries, and strawberries. Also, each cup of frozen blackberries contains eight grams of fiber and a wealth of manganese, a mineral necessary for strong bones and healthy muscle connective tissue.

brussels sprouts

brussels sprouts contain some essential nutrients for those of us who avidly exercise... these nutrients include folate, vitamin C, fiber, and potassium.  because we lose potassium through sweating, we need to continually replace it by eating potassium-rich foods

lima beans

a perfect frozen foods selection since lima beans are only available fresh a few weeks in the summer. They are rich in fiber and potassium and provide 12 grams of protein per cup.  They are also good for adding a dose of iron to your diet

mango slices

Rich in vitamin C and B6 which your body needs to make hemoglobin (compound that carries oxygen through the body to keep energy levels up). 

peach slices

10 slices of thawed frozen peaches provide more than the daily quota for vitamin C, a powerful antioxidant. Studies suggest that vitamin C lowers diabetes and asthma risk

spinach

1 cup contains more vitamin A, vitamin K, and folate than a cup of fresh spinach

winter squash

full of beta-carotene, which is converted into vitamin A in the body. Vitamin A helps maintain immune cells that respond to cold and flu viruses. Winter squash is also a good source for carbohydrates [a GrEaT energy source]