Frozen Mixed Vegetables
A convenient option that is low in sodium and provides year-round access to vegetables, making them a practical DASH diet choice.
Nutritional Information
Calories 50 per 1 cup (136g)
Sodium 65mg per 1 cup (136g)
Potassium 230mg per 1 cup (136g)
Fiber 4.6g per 1 cup (136g)
Introduction
Frozen mixed vegetables are a convenient option that is low in sodium and provides year-round
access to vegetables, making them a practical DASH diet choice. Available in various combinations,
frozen vegetables can be cooked directly from frozen, making them convenient for quick meal
preparation while maintaining nutritional value.
Health Benefits
- Naturally low in sodium when no salt added
- Provides vegetables year-round
- Convenient for meal preparation
- Contains nutrients that may contribute to overall wellness
- Part of a balanced diet
Preparation & Cooking
Frozen mixed vegetables can be cooked directly from frozen, requiring no thawing for most
cooking methods. They can be steamed as a side dish, sautéed with herbs and a small amount of
olive oil, added to soups and stews, or microwaved for quick preparation. Some varieties can
be roasted after thawing. The convenience of frozen vegetables makes them valuable for DASH
diet meal planning, especially when fresh options are limited.
Storage
Frozen mixed vegetables should be kept frozen until ready to use and can be stored in the
freezer for up to 12 months. Keep them sealed in their original packaging or transfer to
freezer-safe containers. Check for any signs of freezer burn before using. Once opened,
reseal tightly and return to freezer promptly.
Cooking Tips
- Look for no-salt-added or plain varieties
- Check nutrition labels for sodium content
- Available in various combinations (mixed, Asian-style, etc.)
- Can be cooked directly from frozen - no thawing needed
- Bulk purchases offer good value for regular use