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Author Topic: Recipes using FROZEN VEGETABLES  (Read 492 times)
« on: June 29, 2009, 02:57:29 am »

A thaw thing

By JAN BILTON - The Marlborough Express | Thursday, 25 June 2009

ONIONS ON TOP: Baked vegetable medley, a tasty combination of vegetables with sour cream, spices, herbs and cheese.  JAN BILTON/The Marlborough Express.

ONIONS ON TOP: Baked vegetable medley,
a tasty combination of vegetables with
sour cream, spices, herbs and cheese.
JAN BILTON/The Marlborough Express.

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 vegetables.

Today, one of the top priorities for both manufacturers and consumers 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 buy vegetables only 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 vegetables whether 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 veges to soups, stews and casseroles. Top pizzas with fresh and frozen veges. Pasta dishes also benefit from the colour, taste and nutrition of frozen additions. Crisp, crunchy fritters are great prepared from mixed veges, or add them to a cheese sauce and pour over baked potatoes.


Choose a pack of interesting vegetable combinations.


  • 450g frozen mixed vegetables
  • 250g lite sour cream
  • 2 Tbsp milk
  • 1 Tbsp flour
  • tsp each: ground cumin, dried mixed herbs
  • 1 cup grated Gruyere cheese
  • Freshly ground black pepper to taste
  • 8-10 frozen onion rings


  • Preheat the oven to 190C.
  • Thaw the vegetables in the microwave they should still be cold.
  • Combine the sour cream with the milk, flour, spices and herbs and of the cheese.
  • Drain the vegetables and combine with the sour cream mixture.
  • Turn into a baking dish and sprinkle with black pepper.
  • Bake for 30 minutes.
  • Remove from the oven and sprinkle the top with the remaining cheese.
  • Place the onion rings in a pan and place in the oven.
  • Continue baking the veges 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.


Sauce Ingredients:

  • 3 Tbsp palm or brown sugar
  • 1 Tbsp rice wine vinegar
  • Salt to taste
  • cup pineapple juice
  • 1 Tbsp cornflour

Veges Ingredients:

  • 2 cups frozen stir-fry vegetables
  • 1-2 Tbsp rice bran oil
  • cup pineapple chunks
  • Freshly ground black pepper to taste
  • 1 tsp sesame oil


  • Combine the sauce ingredients and place to one side.
  • Heat the oil in a wok or large frying pan.
  • Stir-fry the veges until just hot.
  • Add the pineapple chunks and continue stir-frying for 1 minute. Season.
  • Stir the sauce ingredients and stir into the veges.
  • Heat until thickened.
  • Stir in the sesame oil and serve immediately.

Serves 4.



  • 500g mixed frozen vegetables
  • cup self-raising flour
  • 1 tsp each: ground turmeric, cumin
  • Pinch ground chilli
  • Salt and pepper to taste
  • 2 eggs, lightly beaten
  • cup water
  • 2 cloves garlic, crushed
  • 2-3 Tbsp 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.
  • Drain on paper towels.

Makes 12.



  • 1 medium onion, sliced
  • 3 Tbsp canola oil
  • 1 small lettuce
  • 1 Tbsp curry powder
  • 4 cups chicken stock
  • 5 stalks parsley
  • 300g frozen peas
  • 4 slices white bread
  • cup cream
  • white pepper to taste


  • Saute the onion in half the oil in a heavy saucepan.
  • 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 and peas.
  • When the peas are just cooked, puree until smooth.
  • Return to the pan to reheat, adding the cream just before serving.

To make croutons:

  • Trim the crusts from the bread and cut into small cubes.
  • Saute in the remaining oil until golden and crisp.

Serve topped with the croutons.

Serves 4-6.

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