Home' Advocate Communications : Fiordland Advocate 10 July 2009 Contents WHAT’S COOKING
Page 10 | 10 July, 2009
Don’t feel guilty about using frozen
vegetables. Fresh and frozen are
remarkably similar in nutrient content
says the New Zealand Nutrition
Foundation. One is not being
recommended over the other but as
a nation we should be eating more
Today one of the top priorities for
manufacturer and consumer is good
nutrition, and the speed at which
vegetables are frozen commercially
helps to retain most of the nutrients.
As soon as vegetables are harvested
their vitamin C content begins to decline
but the freezing process significantly
slows ongoing vitamin C loss.
Busy lives mean we may only buy
vegetables once a week so ‘fresh’
vegetables are not always the
healthiest option. Freezing within
hours of harvesting means nutrients
are locked into frozen vegetables.
If Kiwis ate five servings of fruit and
vegetables each day, more than 800
deaths from cancer, heart disease and
obesity would be prevented. A serving
size is the amount that fits into the
palm of your hand – so a rugby player
and an eight-year-old ballet dancer will
be eating different amounts.
The benefits of eating more veges —
frozen or fresh — are unquestionable.
And given the convenience of frozen
vegetables it is easy to meet the daily
tally essential for good health. Add
frozen veggies to soups, stews and
casseroles. Top pizzas with fresh and
frozen veggies. Pasta dishes also
benefit from the colour, taste and
nutrition of frozen additions. Crisp,
crunchy fritters are great prepared
from mixed veggies or add to a cheese
sauce and pour over baked potatoes.
Sweet & Sour Veggies
Sauce: 3 tbsps palm or brown sugar
1 tablespoon rice wine vinegar
salt to taste
1⁄2 cup pineapple juice
1 tablespoon cornflour
Veggies: 2 1⁄2 cups frozen stir-fry
vegetables (choose a colourful mix)
1-2 tablespoons rice bran oil
1⁄2 cup pineapple chunks
freshly ground black pepper to taste
1 teaspoon sesame oil
Combine the sauce ingredients and
place to one side.
Heat the oil in a wok or large frying pan.
Stir-fry the veggies until just hot. Add the
pineapple chunks and continue stir-frying
for 1 minute. Season.
Stir the sauce ingredients and stir into the
veggies. Heat until thickened.
Stir in the sesame oil and serve
immediately. Serves 4.
Spicy Vegetable Fritters
500g mixed frozen vegetables
3⁄4 cup self-raising flour
1 teaspoon each: ground turmeric,
pinch ground chilli
salt and pepper to taste
2 eggs, lightly beaten
3⁄4 cup water
2 cloves garlic, crushed
2-3 tablespoons olive oil
Blanch the frozen vegetables quickly in
boiling water then drain immediately.
Refresh in cold water. Drain and pat dry.
Sift the flour and spices into a bowl.
Add the egg, water, cooked vegetables
and garlic. Heat a little oil in a non-stick
frying pan. Add heaped dessertspoons
of the fritter mixture to the pan and
cook for about 2 minutes each side or
until golden. Cook in batches. Drain on
paper towels. Makes 12.
450g frozen mixed vegetables
250g lite sour cream
2 tablespoon milk
1 tablespoon flour
1⁄2 teaspoon each: ground
cumin, dried mixed herbs
1 cup grated Gruyere cheese
freshly ground black pepper
8-10 frozen onion rings
Curried Pea Soup
1 medium onion, sliced
3 tablespoons canola oil
1 small lettuce
1 tablespoon curry powder
4 cups chicken stock
5 stalks parsley
300g frozen peas
4 slices white bread
1⁄4 cup cream
white pepper to taste
Sauté the onion in half the oil in a heavy
saucepan. Meanwhile, wash the lettuce and
chop. Add to the onion and stir, until limp. Add
the curry powder and mix well. Add the chicken
stock. Boil for 5 minutes then add the parsley
To make croutons, trim the crusts from the
bread. Cut the bread into small cubes. Sauté
in the remaining oil in a frying pan until golden
and crisp. When the peas are just cooked, purée
the mixture in a food processor or blender, until
smooth. Return to the pan to reheat adding the
cream just before serving. Serve topped with the
croûtons. Serves 4 -6.
Choose a pack of
interesting vegetable combinations.
Preheat the oven to 190°C
Thaw the vegetables in the
microwave – they should still be
Combine the sour cream with the
milk, flour, spices and herbs and 3⁄4
of the cheese.
Drain the vegetables and combine
with the sour cream mixture. Turn
into a baking dish and sprinkle with
Bake for 30 minutes. Sprinkle the
top with the remaining cheese.
Place the onion rings in a pan
in the oven. Continue baking for
15 minutes, until the cheese has
melted and the onion rings are
crisp. Serve the rings on top of
the vegetable bake. Great served
alongside grills. Serves 4-6.
Baked Vegetable Medley
A Thaw Thing
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