Words on Wellness

Frozen Food Facts

     March is National Frozen Food Month! To celebrate, try these nutritious and delicious options from and helpful tips for the frozen food section:

     • Frozen Produce–Frozen fruits and vegetables are an excellent option when purchasing out of season produce. Frozen varieties are packed with nutrients, sometimes more than fresh items, because they are packaged at the peak of harvest season. Frozen produce is a great way to save money without sacrificing flavor.

     • Frozen Meat, Poultry, Seafood–Fresh animal protein can be expensive behind the counter, but frozen options can be just as nutritious and delicious when carefully selected. Proteins not breaded or fried are the best options. The frozen section is also a terrific place to find several meat alternatives, such as plant-based burgers or tofu meatballs.

     • Check the saturated fat, sodium, and added sugar content on the Nutrition Facts Label; try to purchase products with less than 10 percent of the Daily Value.

     • Save frozen entrées and pizzas for busy nights; add other items to these meals and snacks, such as steamed vegetables, sliced apples with nut butter, or a side salad, to increase nutrient density.

     To start stocking your freezer, here is a chart with recommended storage times for common frozen food items:

     • Ground meats, three to four months

     • Fresh meat (steaks, chops, roasts), four to 12 months

     • Fresh poultry, nine months to one year

     • Cooked meat or poultry, two to six months

     • Soups and stews, two to three months

     • Breaded poultry (chicken nuggets, patties), one to three months

     • Pizza, one to two months

     • Frozen dinners or entrées, two to three months

     • Leftovers (casseroles, pasts), two to three months

St. Patrick’s Day Boxty (Potato Pancakes)

Serving Size: 2 pancakes. Serves: 8

Ingredients:

     • 2 slices uncooked bacon, cut into small pieces

     • 1 cup all-purpose baking mix

     • 1 cup green onions, chopped

     • 1/2 cup cheese, shredded

     • 1 cup shredded hash browns

     • 1/2 cup milk

     • 1 cup mashed potatoes

     • 1 egg, lightly beaten

Instructions:

     In a nonstick skillet, cook bacon and onions until browned. Remove from skillet, reserve 1 tablespoon bacon grease, and set aside.

     In a large bowl stir together has browns, potatoes, baking mix, cheese, bacon, and onions. Stir in milk and eggs until mixture is moistened.

     Heat bacon grease in skillet over medium heat. Measure a generous 1/4 cup of potato mixture into a skillet and add three more 1/4 cup helpings into the skillet. Flatten into pancakes, and cook each side 2 minutes or until golden brown.

     Serve and enjoy!

     These pancakes freeze well once prepared. To freeze, let pancakes cool completely, put in a single layer on a baking sheet, place in the freezer, and transfer to heavy-duty freezer bags when frozen.