“`html
The Best Dietitian-Approved Frozen Veggies for Fighting Inflammation
In the realm of wellness, inflammation has become a hot topic. While our bodies need some inflammation as part of the healing process, chronic low-grade inflammation can lead to serious health issues such as heart disease, diabetes, and cancer. Fortunately, incorporating anti-inflammatory foods, particularly vegetables, into your diet can help keep inflammation at bay.
A common myth is that fresh vegetables are always superior in terms of nutrition, but that’s not the case. Frozen vegetables can be just as nutritious, often coming pre-washed and chopped for added convenience. Dietitians have recommended several frozen vegetables known for their inflammation-fighting properties. Below are some of their top picks along with creative ideas to incorporate them into your meals.
The 6 Best Anti-Inflammatory Frozen Veggies
1. Green Beans
Green beans may not be as celebrated as other green veggies like kale, but they’re a nutritious powerhouse. One cup of cooked green beans offers over 10% of your Daily Value (DV) for vitamin C, an antioxidant known to reduce inflammation. They also contain various phytonutrients such as flavonoids, carotenoids, and polyphenols, all of which combat oxidative stress. Consider using frozen green beans in a Pork & Green Bean Stir-Fry or Dijon Salmon with Green Bean Pilaf.
2. Sweet Potatoes
Sweet potatoes are a nutrient-rich alternative to white potatoes. Packed with vitamins A and C, one medium sweet potato provides more than 100% of the DV for vitamin A. Additionally, their high fiber content, specifically resistant starch, feeds beneficial gut bacteria that produce anti-inflammatory compounds. Incorporate frozen sweet potatoes into a Turkey & Sweet Potato Chili or roast them for a delicious Winter Kale & Quinoa Salad with Avocado.
3. Broccoli and Cauliflower Blend
Both broccoli and cauliflower belong to the cruciferous vegetable family and share many anti-inflammatory properties. They are excellent sources of vitamin C and contain sulforaphane, a compound that lowers inflammation and oxidative stress. Use a bag of frozen broccoli and cauliflower to create Balsamic Broccoli & Cauliflower or a comforting Broccoli-Cauliflower Soup.
4. Bell Pepper and Onion Blend
Having a frozen blend of bell peppers and onions is a convenient way to add inflammation-fighting compounds to your meals. Bell peppers are rich in vitamin C and contain quercetin, a flavonoid protective against chronic diseases, while onions are also high in quercetin. Use this blend in a Sheet-Pan Teriyaki Salmon with Green Beans for a quick and healthy meal.
5. Leafy Greens
Frozen leafy greens such as spinach, kale, and collard greens hold up well in the freezer without losing flavor or texture. These greens are rich in polyphenols that have anti-inflammatory properties and help improve blood vessel function. Swap frozen kale for fresh in a Vegetarian Potato-Kale Soup or add frozen collard greens to Savory Oatmeal with Cheddar, Collards & Eggs.
6. Green Peas
Though technically legumes, green peas are categorized as vegetables due to their similar nutritional profile. They are a great source of soluble fiber, promoting gut health and reducing inflammation. Green peas can easily be included in salads or make a great side dish. They also serve as a versatile ingredient in various recipes.
Tips for Adding Frozen Veggies to Your Diet
- Bulk Up Your Soup: Add frozen veggies to soups for a fiber and antioxidant boost.
- Season and Roast: There’s no need to thaw frozen veggies before roasting. Simply toss them on a pan, drizzle with olive oil, season, and bake.
- Just Add Eggs: Incorporate frozen veggies into omelets or scrambled eggs for an easy, nutritious meal.
- Blend into Smoothies: Enhance your smoothies by adding frozen vegetables like kale or spinach. Try our Berry-Banana Cauliflower Smoothie for a delicious twist.
The Bottom Line
Frozen vegetables are as nutrient-rich as fresh produce and offer a cost-effective, convenient way to enhance your meals and combat inflammation. Consider stocking your freezer with green beans, sweet potatoes, leafy greens, peas, and blends of bell peppers and onions. These powerhouses of nutrition will help you reduce inflammation while providing essential vitamins and minerals.
For more information, check out the original article on Eating Well. These dietitian-recommended frozen vegetables are not only convenient but also affordable and loaded with nutrients that help combat inflammation!
“`
