Mandan News

Turning frozen food into a delicious meal

Prairie Fare
By Julie Garden-Robinson

As I pondered a potential column topic, someone tossed an idea my way. How about writing something about frozen foods?

I must admit, after our intensely cold winter, I am dreaming of hot, grilled foods, cooked and eaten outdoors on a warm day. Thinking about frozen food made
me shiver.

The other day, I went to a warehouse-type grocery store. Wearing my warmest winter coat, I did the “penguin walk” as I slowly worked my way across the icy
parking lot. As I pushed my cart around the huge store, the appeal of the frozen
foods topic grew when I reached the aisles of super-sized freezers.

Many types of frozen foods were beckoning me. I paused before I added too much to my cart. I do not have a huge freezer in my home to fit all the appetite-inspiring foods. Our parents, grandparents and/or great-grandparents did not have all these food options.

Prior to the 1930s, modern freezing equipment was not available. Then Clarence
Birdseye introduced his game-changing freezing process and equipment. He used a
conveyor-belt process to freeze many types of meat, fish fillets, berries,
spinach and peas.

Frozen foods have come a long way since their initial introduction to consumers
more than 80 years ago. Some of the early frozen foods were described as
“cardboardlike” in terms of flavor and texture. Grocers were hesitant about
buying the large equipment needed to display and sell the frozen goods.

Frozen foods could have been abandoned had it not been for World War II,
according to the National Frozen and Refrigerated Foods Association.

During World War II, the U.S. experienced a shortage of tin because the metal
was needed for the war effort. Because the canned food industry was short on
packaging and processing supplies, the frozen foods industry took great strides.
Frozen canned orange juice became a top-selling item in the 1940s.

The 1950s brought the TV dinner to the forefront of frozen food popularity. The
early TV dinners weren’t exactly gourmet meals, but these novel foods eased food
preparation among busy families.

The Agriculture Research Service (ARS) of the U.S. Department of Agriculture has
conducted research to improve the quality of frozen foods. For example, research
scientists substituted rice flour for wheat flour as a thickener in gravies used
in early frozen dinners. The frozen gravy made with rice flour did not separate
or become lumpy. The ARS also has developed techniques to maintain the flavor of
frozen orange juice.

We can learn from the processes developed by the ARS when we freeze our own
foods. These principles apply whether we are in a commercial food plant or
freezing foods in our own kitchen. If you buy extra fresh food, consider
freezing the excess.

* Choose appropriate foods to freeze. For example, cucumbers and lettuce do not
freeze well, but peas do.

* Only freeze the best-quality foods. Freezing does not improve the quality of
foods.

* Freeze foods promptly. If you buy extra fruits or vegetables at the grocery
store, freeze them as soon as you can. For example, if you will not use fresh
meat within a couple of days, freeze it in recipe-sized amounts.

* Be sure to blanch (heat-treat) most fresh vegetables prior to freezing. The
“Food Freezing Guide” at http://www.ag.ndsu.edu/pubs/yf/foods/fn403.pdf provides
advice about freezing a wide range of foods.

* Use the proper packaging. Improper packaging can result in flavor, color and
texture changes associated with freezer burn. Although “freezer burn” is not a
food safety issue, it is a quality issue. You may end up throwing away freezer-
burned foods. Pages 21 to 22 of the online Food Freezing Guide provide
directions about various wrapping techniques, including the drugstore wrap,
butcher wrap, casserole wrap and bundle wrap.

* Set your freezer at zero Fahrenheit or lower so your frozen food remains
solidly frozen.

Here’s a colorful recipe featuring frozen vegetables. It’s from the University
of Florida Extension, where the weather is mild all year. Stay warm with this
tasty and nutritious dish.

Sweet and Sour Stir-fried Vegetables

1 Tbsp. honey

1 Tbsp. lemon juice

1 tsp. soy sauce, low-sodium

1/4 tsp. ginger

1 c. orange juice

1 Tbsp. cornstarch (for thickening)

2 tsp. canola oil

1 pound frozen stir-fry vegetables (carrots, broccoli, snap peas, peppers,
squash, etc.)

Combine all the ingredients, except oil and vegetables, in a bowl. Heat the oil
on medium in a large skillet, then add vegetables. Cook the vegetables for about
four minutes, until the vegetables are crisp-tender and heated through. Add the
sauce ingredients, then cook for about two minutes, until the mixture comes to a
boil and thickens slightly. Serve immediately over brown rice or noodles.

Makes six (1/2-cup) servings. Each serving has 80 calories, 1.5 grams (g) of
fat, 1 g of protein, 14 g of carbohydrate, 1 g of fiber and 45 milligrams of
sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University
Extension Service food and nutrition specialist and professor in the Department
of Health, Nutrition and Exercise Sciences.)