Find the best nutritional bets in the frozen-food aisle

There’s more to the frozen food section than high-calorie TV dinners and supersweet ice cream. In fact, according to dietitian Lisa High, MS, RD, this area can be a healthy place for shoppers … if you know what to look for. This is especially true in the winter when fresh fruits and vegetables are not in as great abundance. Flash-frozen vegetables and fruits can actually be more nutritious than canned or fresh, and frozen foods are also a convenient way to add to your menu without a lot of prep time. “It’s hard to find nutrition and convenience together, but you can find it in the frozen-food aisle,” says High, who offers a few cool pointers below.

BEST BET #1: Frozen fruits and vegetables

Here’s a surprise: Frozen fruits and vegetables may be one of the smartest items to grab from your store’s freezer section. “By the time vegetables and fruits are harvested, shipped, and put on display, they could lose 50 percent to 75 percent of their vitamin C content,” says High. “But in frozen food, they harvest the vegetables and wash them and flash freeze them, so all of the vitamin content is preserved.” Look for organic and nongenetically modified frozen fruits and veggies.

* QUICK TIP: Everything from bell peppers to edamame (soybeans) make for slightly sweet, nutrient-rich finger foods after they’re steamed or boiled. Just dip them in hummus or soy sauce. Pop leftovers in the fridge for a quick snack the next day.

* QUICK TIP: Empty a bag of frozen mixed veggies into your pasta water five minutes before the noodles are done and add to your sauce for an extra-chunky pasta dish.

* QUICK TIP: For a gourmet twist, cook up a bag of frozen butternut squash, then blend it with a cinnamon, butter, and vegetable broth for a unique and savory soup. Or throw in coconut milk and ginger.

* QUICK TIP: Pick up a bag of frozen blueberries or strawberries and blend with low-fat yogurt for calcium, guava nectar for vitamin C, milled flaxseed for omega- 3 fatty acids, grated fresh ginger for antioxidants, and coconut milk to make a homespun smoothie. >