3 Place the cooled asparagus in quart-sized freezer bags — 1 pound of asparagus fits nicely into a quart bag — removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 25 (From fat 3); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 12mg; Carbohydrates 5g (Dietary fiber 2g); Protein 3g.
Frozen Wax Beans
Freezing beans is a great way to have them on hand for quick soups and stews. You can add the frozen beans directly to the dish 10 minutes before it is finished cooking. You can use the following recipe for many types of common beans: Green, string, Italian, or wax all work equally well.
Preparation time: 20 minutes
Yield: 1 pint
2/3 to 1 pound fresh wax beans
1 Wash and drain the beans. Remove the ends and strings, and cut them into 1-inch pieces.
2 Blanch the beans for 2 to 3 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.) Spread beans on a dry kitchen towel to dry thoroughly before freezing.
3 Place the cooled beans in quart-sized freezer bags, removing all excess air before sealing and placing the bag in the freezer.
Per 1/2-cup serving: Calories 26 (From fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 8mg; Carbohydrates 6g (Dietary fiber 3g); Protein 1g.
Frozen Shell Beans
These beans are the base for many hearty dishes. It is always a good idea to have plenty on hand to add sticking power to your winter soups and stews. This recipe works equally well for lime, butter, or other shell beans.
Preparation time: 20 minutes
Yield: 1 pint
2 to 2 1/2 pounds shell beans
1 Wash and drain the beans.
2 Blanch the beans for 2 to 4 minutes; cool immediately in an ice bath. Spread beans on a clean kitchen towel to absorb all excess moisture. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cooled beans in quart-sized freezer bags, removing all excess air before placing the bag in the freezer.
Per 1/2-cup serving: Calories 158 (From fat 12); Fat 1g (Saturated 0g); Cholesterol 0mg; Sodium 110mg; Carbohydrates 25g (Dietary fiber 9g); Protein 12 g.
Frozen Bell Peppers
For this recipe you can use green, red, orange, or yellow peppers. Peppers really make an otherwise boring meal sparkle. Try freezing multiple-colored peppers in the same package. Because bell peppers become a little mushy when you defrost them, they’re perfect for use in any cooked recipe.
Preparation time: 15 minutes
Yield: 2 pints
1 to 3 pounds fresh peppers
1 Wash and drain the peppers. Remove the stems and seeds and slice the peppers into uniform pieces. (Note: You do not blanch peppers before freezing.)
2 Place the bell peppers into a rigid container, leaving the appropriate amount of headspace (refer to Table 15-2). Seal and freeze.
Per 1/2-cup serving: Calories 15 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 1mg; Carbohydrates 4g (Dietary fiber 1g); Protein 1g.
Frozen Broccoli
Broccoli is such an undervalued vegetable. Use these perfectly prepared spears in all your soups and casseroles.
Preparation time: 20 minutes
Yield: 1 pint
1 pound fresh broccoli
1 Wash and drain the broccoli, removing leaves and damaged spots. Cut the broccoli spears into 1/2-inch pieces.
2 Blanch the broccoli for 3 to 4 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cooled broccoli pieces in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 30 (From fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 29mg; Carbohydrates 6g (Dietary fiber 3g); Protein 3g.
Frozen Brussels Sprouts
Brussels sprouts can be a delicious treat — if they’re picked at their freshest and processed right away. Try adding these to your roasted vegetable mix, with browned butter and garlic, or doused with balsamic vinegar for a new twist on this tasty vegetable.
Preparation time: 20 minutes
Yield: 1 1/2 pint
1 pound fresh Brussels sprouts
1 Wash and drain the Brussels sprouts, removing the leaves and sorting by size for blanching (the smaller-sized sprouts use the shorter blanching time).
2 Blanch the smaller Brussels sprouts for 3 minutes, the larger for 5 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.) Spread the blanched Brussels sprouts on a clean kitchen towel to remove all of the excess moisture before freezing.
3 Place the cooled Brussels sprouts in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 32 (From fat 4); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 17mg; Carbohydrates 7g (Dietary fiber 2g); Protein 2g.
Frozen Carrots
You can freeze carrots whole, sliced, or diced — in whatever form you’ll need them later.
Preparation time: 20 minutes
Yield: 1 pint
1 pound carrots
1 Wash and drain the carrots, removing the tops and peeling the skin. Leave the carrots whole or slice (or dice) them into uniform-sized pieces.
2 Blanch the carrots for 2 minutes (sliced or diced carrots) or 5 minutes (whole carrots); cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.) Dry the blanched carrots on a clean kitchen towel to remove all of the moisture.
3 Place the cooled carrots in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 51 (From fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 58mg; Carbohydrates 12g (Dietary fiber 3g); Protein 2g.
Frozen Cauliflower
Cauliflower is great for adding to all your winter dishes. Frozen cauliflower also roasts well; just add with your potatoes and onions to the roasting pan. Don’t let this delicious vegetable go unused!
Preparation time: 20 minutes
Yield: 1 quart
1 1/4 pounds cauliflower
Water
White vinegar
1 Wash and drain the cauliflower, removing the leaves and core and breaking the flesh into 1-inch pieces (do not cut).
2 Blanch the cauliflower in a water-vinegar mixture (1 tablespoon of vinegar to 1 gallon of water) for 3 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cauliflower pieces in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 7 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 8mg; Carbohydrates 2g (Dietary fiber 1g); Protein 1g.
Frozen Corn
You can never have enough corn in the pantry. An easy way to keep plenty on hand (and put the prefrozen, store-bought bags to shame) is to freeze your own. Add frozen corn to a soup or stew during the last 5 minutes of cooking. Make sure your corn is sweet when you buy it. It won’t taste any sweeter after freezing.
Preparation time: 20 minutes
Yield: 3 pints
4 pounds corn (about 12 ears)
1 Remove the husks and the silk from the corn. Wash the ears.
2 Blanch the ears whole for 4 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.) Cut the kernels from the corn after cooling.
3 Place the corn in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 47 (From fat 6); Fat 1g (Satu
rated 0g); Cholesterol 0mg; Sodium 8mg; Carbohydrates 10g (Dietary fiber 2g); Protein 2g.
Frozen Greens
Greens are easy to grow, inexpensive to buy in the farmer’s markets, and really pack a nutritional punch. Try keeping plenty on hand to add some extra flavor to your egg dishes, casseroles, and soups, when fresh vegetables are not available. Note: Your actual yield will vary depending on the type of greens you use. Spinach, for example, wilts much more than kale does and produces a smaller yield.
Preparation time: 20 minutes
Yield: 1 pint
1 to 1 1/2 pounds greens (beet, spinach, or Swiss chard)
1 Wash the greens well, removing any thick stems.
2 Blanch the greens for 1 1/2 minutes, stirring constantly to separate the leaves; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cooled greens in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 36 (From fat 2); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 320mg; Carbohydrates 7g (Dietary fiber 4g); Protein 3g.
Frozen Okra
I (Amy) will be honest: I never thought I was going to like okra, until my oldest son started cooking. He bought some okra and cooked it before I could object. It is delicious! We now grow and keep as much as possible in our pantry. Give it a try.
Preparation time: 20 minutes
Yield: 1 pint
1 to 1 1/2 pounds fresh okra
1 Wash the okra well, removing stems. Do not cut (you leave okra whole for blanching). (Note: Because larger pods can be tough, use only pods that are 2 to 3 inches in diameter.)
2 Blanch the okra pods and cool them immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.) You can pack the okra whole or in slices. If you prefer sliced okra, slice it after it’s cooled.
3 Place the cooled okra in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 40 (From fat 2); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 6mg; Carbohydrates 9g (Dietary fiber 3g); Protein 2g.
Frozen Onions
Use either white or yellow onions for freezing. When thawed, their soft texture makes them suitable for adding to a dish or sautéing.
Preparation time: 10 minutes
Yield: 1 pint
1 large or 3 small whole onions
1 Peel and chop the onions. Do not blanch.
2 Place the chopped onion in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 14 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 0mg; Carbohydrates 3g (Dietary fiber 0g); Protein 0g.
Frozen Shelled Peas
There is nothing to compare to a fresh garden pea. To preserve their sweet flavor, add them to the dish during the last 5 minutes of cooking. Delicious!
Preparation time: 20 minutes
Yield: 1 quart
2 to 4 cups shelled peas
1 Rinse the peas in cold running water.
2 Blanch the loose peas for 11/2 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cooled peas in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 29 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 1mg; Carbohydrates 5g (Dietary fiber 2g); Protein 2g.
Frozen Snow Peas
Snow peas are used in many stir-fried and Asian dishes. If you have them available, you will find different ways of bringing this spring-fresh flavor into your cooking. Try chopping them up and adding them to soup for a surprising boost in taste.
Preparation time: 20 minutes
Yield: 3 1/2 cups
2/3 to 1 pound snow peas
1 Wash the snow peas, removing the stems and blossom ends.
2 Blanch the whole peas for 1 1/2 minutes; cool immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the snow peas in freezer bags, removing all excess air before sealing the bag and placing it in the freezer.
Per 1/2-cup serving: Calories 18 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 2mg; Carbohydrates 3g (Dietary fiber 1g); Protein 1g.
Frozen Summer Squash
Summer squash includes crookneck, patty pan, and zucchini squash. Are all unbelievably tasty vegetables. Once frozen, they lose their attractive look, but still hold onto that summer-fresh flavor. They are suitable for casseroles and egg dishes, soups and stews, and other dishes that benefit from their great taste.
Preparation time: 20 minutes
Yield: 1 pint
1 to 1 1/4 pounds summer squash
1 Wash the squash, remove the stems, and slice it into 1/2-inch pieces.
2 Blanch the squash for 3 minutes; cool it immediately in an ice bath. (See the earlier section “Blanching perfect vegetables” for complete blanching instructions.)
3 Place the cooled squash in a rigid container, leaving the appropriate amount of headspace. Seal and freeze.
Per 1/2-cup serving: Calories 22 (From fat 0); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 2mg; Carbohydrates 5g (Dietary fiber 2g); Protein 1g.
Frozen Winter Squash
Winter squash includes banana, butternut, and Hubbard. Winter squashes are known for their creamy smooth flavor. They are usually cooked with brown sugar or honey and are a gorgeous bright orange or yellow color from the high vitamin A content. You can add them interchangeably to any bread, cake, stew, or pancake recipe calling for pumpkin. (Note: You follow this same recipe to freeze pumpkin!)
Preparation time: 30 minutes
Yield: 1 pint
1 to 1 1/2 pounds winter squash
1 Peel the outer skin of the winter squash, scrape out the seeds, and cut the flesh into chunks.
2 Place the squash in a 3-quart saucepan and add enough water to cover the bottom of the pan. Cook the squash over medium-low heat until the flesh is soft, about 10 to 30 minutes. or until a chunk slides off a fork. Remove the squash from the pan and mash it until smooth.
3 Place the mashed squash in a rigid container, leaving the appropriate amount of headspace (refer to Table 15-2). Seal and freeze.
Per 1/2-cup serving: Calories 43 (From fat 1); Fat 0g (Saturated 0g); Cholesterol 0mg; Sodium 3mg; Carbohydrates 11g (Dietary fiber 3g); Protein 1g.
Thawing and using your vegetables
Properly thawing your vegetables completes the cycle of preserving your fresh vegetables by freezing. Thawed vegetable results are best when thawed in your refrigerator rather than on your kitchen counter. A package of vegetables containing a single serving size takes less time to thaw than a package containing 1 pound of vegetables.
Of course, you don’t have to thaw your vegetables. You can always add them directly to hot water or a recipe and allow them to thaw and cook with the rest of the ingredients.
Freezing Fresh Herbs
The flavors fresh herbs impart in just about any dish are truly a gift from nature. Frozen herbs are a great compromise when fresh herbs aren’t available.
Thawed herbs are great in cooked dishes, but they aren’t suitable as a garnish because they’re limp after freezing and thawing. If you grow your own herbs, harvest them early in the day before the sun wilts the leaves. Some herbs that freeze well include basil, chervil, chives, cilantro, comfrey, dill, lovage, mint, parsley, savory, sweet fennel, and thyme.
To prepare fresh herbs for the freezer, follow these steps (see Figure 15-3):
1. Clean the herbs.
Hold the bottom of the stems (don’t remove the leaves from the stems) and swish the herbs in a bowl of cool water.
; 2. Drain and dry the herbs, gently shaking off any excess water.
3. Lay the herb sprigs flat, not touching each other, on a piece of wax paper.
4. Starting at one end, roll the wax paper snuggly over the herbs.
This keeps the herbs separate and easy to use one sprig at a time.
5. Place the rolled herbs in a freezer bag, label the package, and freeze.
Canning and Preserving For Dummies Page 27