Frozen Assets: Winter's Healthiest Foods
Feb. 27, 2011— -- Low-calorie, fiber-rich, and nutrient-dense, fruits and vegetables top every runner's ideal grocery list. But what should you buy at this time of year, when supermarkets are stocked with out-of-season green beans, tomatoes, and strawberries that are tough, mealy, or flavorless? Head to the freezer cases. Frozen produce is just as healthy, sometimes more nutritious, and often better tasting, says Rebecca Scritchfield, R.D., a sports dietitian and ultramarathoner.
A few key tips to keep in mind: Choose frozen produce without sweeteners or sauces, which add fat, sugar, and sodium. Avoid bags with large icy chunks, which indicate they've thawed and been refrozen--this degrades the flavor and texture, says Scritchfield. And with a wide variety of options, think beyond tossing frozen strawberries in your postrun smoothie. Here are innovative ways to use frozen fruits and vegetables to boost flavor and nutrients in every winter meal.
Frozen artichoke hearts have a mildly sweet flavor and provide six grams of fiber per half cup. A recent study in The American Journal of Clinical Nutrition followed nearly 90,000 subjects for six and a half years and found those who ate the most fiber gained less weight than those who had a low-fiber diet. "Fiber can slow digestion," says sports dietitian and runner Cara Marrs, R.D., "which keeps you full."
Artichoke and Pesto Pasta
In a skillet, saute three ounces shrimp and one cup frozen artichoke hearts for three minutes. Toss with cooked whole- grain pasta, 1/4 cup store-bought pesto, and 1/2 cup sliced sun-dried tomatoes.
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