Which is the best option? Fresh, frozen or canned vegetables. This is a question I get asked a lot by my clients, so I thought I would talk to you about this popular question and cut through the misinformation out there. I don’t know if you have even given this much thought, but in this blog, let’s look at some options for you.

When we were raising our children, more often than not, we would eat canned vegetables. I don’t think I was savvy enough back then to even realize there was a difference, and for me, it was just the quickest option. Cooking was not my most favorite thing so whatever could get me there quickest was usually my choice! I certainly was not brought up on canned vegetables. We always had fresh vegetables; some of which were grown in our garden back home in England.

Maybe this is you, and you pick the quickest and easiest option, so let’s cut through the noise out there and talk about the difference in these 3 options.

You already know that eating vegetables is essential for your health, but my question to you is this. Which section of the store do you get them from? Vegetables come fresh, frozen, and canned, and many people may wonder what the difference is between them. After all, aren’t they all vegetables?

Here’s what you should know about each.

Canned Vegetables

Canned vegetables tend to be more processed. While these are handy to keep around, especially during the seasons of the year where storms can keep you in the dark, they can lack in nutrition over the other fresh or frozen choices. They also tend to have gobs more sodium than fresh and frozen varieties. With canned vegetables, try to find options without added sodium to make a healthier choice, if you choose canned vegetables.

Fresh Vegetables

Fresh veggies are indeed a prime choice, but not always — they can lose a lot of their nutrients before they’re consumed. Sometimes it takes up to two weeks for them to get to your table from the time they are picked. In this time frame, they can lose up to 50% of their nutrients.

Here’s the thing with fresh vegetables. To keep their nutrient powers intact, cook them for shorter times and at lower temperatures. Make sure you use very little water to keep vitamin C and B vitamins from disappearing too. Steaming is a much better option than boiling, though if you must boil your veggies, add them after the water begins to boil.

One of the best ways to get the most nutrients from your fresh vegetables though is buying them locally and while they’re in season. Make use of the freshest vegetables available to you for the best taste and most nutrition.

One of the things I often caution my clients about, and even my class that I teach at the University of South Florida, you should try to buy your fruits and vegetables when they are in season. Here in Florida, we have fresh locally grown strawberries a couple of times a year, plus blueberries are a favorite option for most of us here. But when it comes to vegetables, they are harder to find locally grown, but when you have that option you should take full advantage of it.

Frozen Vegetables

Interestingly, frozen veggies tend to retain the highest proportion of nutrients. They’re usually frozen right after harvesting to keep them fresh. But beware, they may be processed with additives like extra salt or sauces. Always read the labels to see what you’re getting, and look for brands that keep things as natural as possible.

You can freeze your fresh vegetables from the farmers market, too. This will ensure nothing goes to waste and that you can enjoy them without losing vital nutrients.

When it comes to vegetables, the bottom line is that getting them onto your plate is most important. If canned is the only option you have in your house while making dinner, it’s better to eat it than to skip a serving of vegetables.

In my house, we tend to use fresh vegetables most often. We eat them in a couple of different ways too. I usually prep a bunch of vegetables, add some olive oil and some fresh rosemary and keep them in a big Tupperware container so that I can just throw them in the oven and roast them. When I do this, my favorites to roast include Brussel sprouts, parsnips, and carrots. We also have a steamer, so we often steam our vegetables for a short time too.

So, do you reach for the canned, fresh, or frozen veggies?

Comment below and let me know what it’s like in your house.

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Caesar Salad Wraps

Lynne Wadsworth

Vegetarian or Omnivore Caesar Salad Wraps

5 from 1 vote

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Servings 4

Ingredients

  

• 1/4 cup Plain Greek yogurt, unsweetened
• 2 tbps Olive oil extra virgin
• 1 tsp Dijon mustard
• 1 tbsp Lemon Juice fresh
• 1 tbsp capers
• 1 tbsp juice from capers container
• 1-2 cloves garlic peeled
• Sea salt and black pepper to taste
• 1 head 1 head Romaine lettuce cleaned and chopped into bite-sized pieces
• 1/2 medium red onion sliced
• 1/4 cup Parmesan Cheese shaved
• 4 8 inch tortillas (gluten-free, paleo, or coconut flour) warmed

Instructions

 

• Add yogurt, olive oil, mustard, lemon juice, capers, caper juice, and garlic to a blender or food processor. Season with salt and black pepper, to taste, and blend until completely smooth. Taste and adjust seasonings, as desired. If the mixture is too thick, add a little water to reach desired consistency.

  Add Romaine lettuce, red onion, and Parmesan cheese to a medium-sized bowl. Pour dressing on top and toss to combine.

  Divide Romaine mixture down the center of each tortilla. Fold the bottom of tortilla over filling, followed by the right and left sides. Fold remaining end down and secure with toothpicks, if necessary.

  Serve immediately or refrigerate and serve within 24 hours for a quick weeknight meal. 

Notes

OMNIVORE OPTION:  Serve with The Perfect Grilled Lemon Chicken

¼ cup olive oil

⅓ cup freshly squeezed lemon juice

1 tsp. sea salt

Black pepper, to taste

4 boneless, skinless chicken breasts

Combine oil, garlic, lemon juice, sea salt, and pepper in a large bowl. Transfer mix to a large plastic bag. Add the chicken breasts, and allow them to marinate for 24 hours. The next day, preheat the oven to 350° F and bake for 30 minutes or until juices run clear. 

Keyword caesar salad, clean eating, salad