European Stars and Stripes (Newspaper) - January 26, 1990, Darmstadt, Hesse                                Fruits and veggies Frozen varieties Are nutritious too by Toni Tipton los Angeles times to improve the american Public s eating habits health agencies in the United state continue to provide nutritional messages that they Hope will be understandable and easy to remember. This time the message pertains to eating one s vegetables last summer California s department of health services announced a new nutrition and cancer prevention program designed to reduce chronic diseases related to dietary excess and imbalance designated the five a Day for belter health program it encouraged people to eat at least five Servings of fruits and vegetables per Day although this is one More than the amount recommended in the government s four food group plan a Standard measurement of dietary adequacy it was expected to make eating vegetables a tangible goal More recently the same advice was offered by the National research Council a Branch of the National Academy of sciences which made a similar statement in a report issued in March in a summary of the report the Council encouraged americans to eat five or More one half cup Servings a Day of a combination of vegetables and fruits especially Green and yellow vegetables and Citrus fruits " while Tresh varieties of fruits and vegetables such As apples pears cantaloupes berries Citrus carrots Broccoli cabbage Green Beans Squash peas spinach kale and other greens yams and turnips Are typical in preferred. Frozen can be acceptable alternatives for fresh which lose nutrients when left Unal ended for Days in the refrigerator before being consumed according to a spokesperson from the five a Day Campaign. Dried Frozen and canned vegetables prodded they have no added fat 01 sugar source and contain fewer than 140 milligrams sodium Are acceptable said Brian knew. The Campaign s director of marketing adding that choosing the Frozen variety is a great Way to meet the recommendation the Frozen is almost identical to fresh in nutrients. There s no nutrient loss it s  Rita Storey registered dietitian and spokeswoman for the american dietetic association agreed she said that vegetables Frozen near the harvesting site have a loss of nutrients that is very minimal in some cases she said Frozen can be More nutritious depending upon How Long it takes Lor the fresh vegetables to get to he dinner table fresh food obviously is always preferred said Storey adding that vegetables should be kept Frozen from the supermarket to Home and Frozen immediately they Are often More nutritious than items that Are purchased fresh then left in the refrigerator a few Days produce destined for freezing is blanched and Frozen within four to six hours after it is picked this locks in its freshness and flavor while fresh produce is often harvested Early then allowed to Ripen Oil the Vine As it travels to Market this contributes to nutrient and flavor loss according to the Frozen food Council Here Are some tips from the Council to keep in mind when opting for Frozen vegetables to meet the desired goal of three to five vegetable Servings per Day. Feel the package if the vegetables Are clumped together they have been thawed and re Frozen resulting in a loss of Quality if the packaging is Clear there should be no crystallization another sign of thawing and re freezing at the Check out counter make sure All Frozen items Are packed together to keep them cold and head straight Home at Home put the Frozen items into the Freezer immediately they slay fresh longer at Zero degrees up to six months. Use vegetables stored at 15 degrees within four weeks pack Frozen vegetables loosely in the Freezer and store opened packages airtight to prevent Freezer Burn use the microwave oven for preparation. Microwaving uses less water than conventional methods which preserves nutrients that would otherwise be leeches out into he cooking liquid it also requires no fat to prevent sticking Marina Ted Antipasto salad 1 10-ounce package Frozen Artichoke hearts 1 cup Frozen chopped onions 3 cups assorted Frozen vegetables 3 cups prepared Low calorie italian dressing Green Leaf or Romaine lettuce fresh Basil leaves place Artichoke hearts onions and desired vegetables in colander and run under warm water 2 minutes Drain Well toss vegetables with dressing in medium bowl chill covered several hours to marinate stirring occasionally serve on greens Garnish with Basil leaves makes 6 Servings. Spinach lasagna 2 pounds part skim Ricotta cheese 4 eggs 1 cup grated Parmesan cheese it cup chopped italian Parsley Pepper it Teaspoon ground Nutmeg it cup Olive Oil 1 12-ounce package Frozen chopped onions thawed and squeezed dry 1 10-ounce package Frozen Cut red and Green peppers thawed and squeezed dry 1 10-ounce package Frozen chopped spinach thawed and squeezed dry 3 cups prepared Spaghetti sauce 1 to 1va pounds lasagne noodles cooked 2 cups shredded part skim Mozzarella cheese Combine Ricotta. Eggs. Parmesan Parsley Pepper to taste and Nutmeg and stir to blend Well heat Olive Oil in Large microwave Safe bowl on High 100 percent 1 minute stir in onions and peppers cover with vented plastic wrap and Cook on High 2 to 3 minutes until translucent add microwaved vegetables and spinach to Ricotta mix Well spoon about 1 cup sauce into Bottom of 13 by 11 much microwave Safe baking dish spread evenly with Spatula place enough pasta Lengthwise in dish to cover Bottom spread about 4 cups filling evenly Over pasta Sprinkle with 1 cup Mozzarella add another layer of pasta 1 cup sauce and remaining filling cover with remaining pasta last cup sauce and remaining Mozzarella cover with vented plastic wrap and microwave on medium High 75 percent 20 minutes or until hot and bubbling give dish it turn every 5 minutes. Remove dish from microwave and lot stand 10 minutes before uncovering Cut into Servings. Makes 12 Servings note for smaller ovens use 8-Inch Square dish and halve recipe Corn relish 2 10-ounce packages com in butter sauce 1v, cup chopped Green Pepper it cup chopped onion it cup seeded and chopped unpeeled Cucumber 2 Tablespoons chopped celery 1 28-ounce can whole tomatoes chopped i cup sugar i Teaspoon celery seeds i Teaspoon turmeric Teaspoon dry Mustard 1 cup vinegar 2 Tablespoons flour it cup water thaw Corn Pouch 20 minutes in bowl of warm water. Combine Corn Green peppers onion Cucumber celery tomatoes sugar celery seeds turmeric Mustard  vinegar in Saucepan bring to boil then reduce heat and simmer 20 minutes. Combine flour and water. Stir into mixture heat until bubbly ind thickened pour into hot sterilized jars and Seal immediately chill to serve. Makes 3 pints. Note May be refrigerated several weeks Ratatouille 1 medium eggplant cubed 1 16-ounce package Frozen yellow Squash or Zucchini 1 10-ounce package Frozen Artichoke hearts 1 cup Frozen chopped Green Pepper 1 cup Frozen chopped onion 1 14-ounce can stewed tomatoes i cup chopped Parsley 2 Teaspoons dried Basil leaves 4 cloves garlic minced it cup Olive Oil Salt Pepper Combine eggplant Squash Artichoke hearts peppers onions tomatoes Parsley Basil garlic Olive Oil and season to taste with Salt and Pepper in microwave Safe casserole microwave on High 100 percent 25 to 30 minutes or until vegetables Are Lender stir once makes 4 to 6 Servings. Swiss Broccoli timbales 1 10-ounce package Frozen chopped Broccoli a cup shredded Swiss cheese 1 cup milk 3 egg i cup Buttermilk baking mix it Teaspoon ground Nutmeg remove Broccoli from package and place in microwave Safe dish cover and Cook on High 100 percent 5 to 7 minutes until cooked. Place in colander and squeeze out excess moisture with Back of spoon. Finely chop and set aside 2 Tablespoons Broccoli place remaining Broccoli cheese milk eggs biscuit mix and Nutmeg in food processor fitted with steel knife Blade mix until combined lightly grease 6 custard cups. Spoon mixture evenly into cups. Place in microwave in Circle and Cook on High 3 minutes give each cup it turn and Cook 3 to 4 minutes longer just until set. Let stand 5 minutes before inverting on serving plate. Garnish with remaining Broccoli. Makes 6 Servings. Stars and stripes Page 15