Fresh Vs. Frozen: What's Best When It Comes to Veggies? | Geisinger

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During the winter months, the price and availability of summer crops changes at the grocery store. If something isn’t in season, you likely won’t find it in the produce section — like fresh sweet corn in January. When farmers markets are closed and the produce section is lacking, shelve your disappointment and visit the frozen foods aisle instead.

Are frozen veggies as nutritious as their fresh counterparts? Good news.

“Fresh vegetables are most nutritious when they’re picked at peak ripeness and eaten soon after, but that’s not always possible,” says Amy Pinkham, a registered dietitian at Geisinger. “Veggies that are frozen shortly after they’re picked can be just as nutritious as fresh produce.”

Research suggests that freezing produce “locks in” nutrients, while fresh vegetables slowly lose nutrients between the time they’re picked and the time they hit your table.

“Frozen is an excellent option for summer harvest vegetables unavailable locally fresh through the winter,” Ms. Pinkham says.

Summer harvest vegetables include:

When it’s not possible to pick fresh produce, watch for these things when buying frozen vegetables.

Freezing vegetables stops the aging process and preserves the nutrients. When they’re flash frozen, they’re picked at the height of their ripeness and frozen quickly to seal in nutrients.

Though most frozen vegetables are free of salt or other ingredients, it’s always good to double check.

Sauce can add sodium to your meal — along with unnecessary preservatives you might not expect. Still want the extra flavor? “Try making your own sauce with healthy ingredients like dairy or flavor enhancers like herbs, spices and flavorful liquids,” Ms. Pinkham suggests.

Once harvested, produce may travel thousands of miles before it arrives at your store. This long sojourn is hard on farm-fresh goodies. Traveling and exposure to heat, light and air all lead to nutrient loss. But no matter how far a vegetable has to travel before it hits your plate, veggies are a rich source of nutrients. Even if you can’t find the specific item you’re looking for, don’t skip veggies entirely. Keep packing your plate with produce, and avoid eating ultra-processed foods in their place.

Keep your body healthy, your ecological footprint smaller and your local economy stronger by eating local produce when possible. You can find locally grown produce available year-round throughout Pennsylvania. “Many summer and fall harvest produce is picked and stored fresh throughout the winter,” Ms. Pinkham says.

Popular winter veggies include:

A great way to find locally grown produce in your area: Head to your local farmer’s market. Find one in Pennsylvania near you.

“Frozen vegetables make it easier to get your vitamins during the winter,” says Ms. Pinkham. “They’re also an excellent shortcut to make sure you get 2 to 3 cups of veggies a day — all year round.”

Eating a mix of colorful veggies helps you get enough key nutrients, such as:

Supports healthy vision, immunity, reproduction and organ function.

This nutrient acts as an antioxidant to eliminate free radicals in the body. Also supports collagen development, improves iron absorption and helps the immune system.

Fiber helps keep you full and supports a healthy digestive system.

A synthetic form of folic acid, folate gets added to foods. It helps make red blood cells. And it’s essential for preventing neural tube defects during pregnancy.

This powerful electrolyte helps support nerve function and muscle contraction. Bonus: It helps control blood pressure.

Having a bag of frozen peas on hand can add some extra fiber, protein and flavor to your otherwise ho-hum dishes. Try these ideas to sneak more produce into your diet:

Frozen spinach and other greens can make any morning breakfast shake more palatable and nutritious (even if they turn your drink a fun shade of green).

Broccoli, peas and carrots — oh my! When you’re boiling noodles for pasta dishes, add a handful of frozen veggies to the pot to give some substance to your spaghetti.

Frozen vegetables add moisture (due to the water content) and bulk to baked dishes. Or you can thaw them and use like fresh in your favorite recipes.

Fresh isn’t always best. Frozen veggies can be quicker to cook and work just as well as fresh in your favorite dishes.

Learn to use fresh, frozen and canned produce options, along with other health-promoting Mediterranean diet ingredients in Geisinger's free culinary medicine healthy cooking classes available in person or online.

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