Flexible Frozen Food

Categories: Nutrition

Flexible Frozen Food

For anyone who needs to improve their consumption of fruits and vegetables, frozen food might be useful. Research indicates that people don’t eat enough fruits and vegetables. According to the American Frozen Food Institute, “Nearly 90 percent of Americans fail to consume the recommended amounts of vegetables and nearly 80 percent fail to meet dietary recommendations for fruit.” (Affidevelop, 2020). Some possible explanations include product becoming bad, not having enough time to cook a meal, or not being able to afford produce.

Recipe 1: Quinoa Salad



  • 1 cup uncooked quinoa, rinsed in a fine-mesh colander
  • 2 cups water.
  • 1 can (15 ounces) chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas.
  • 3/4 cup frozen bell pepper and onion blend.
  • 3/4 cup frozen zucchini.


  • 1/4 cup olive oil.
  • 1/4 cup lemon juice (from 2 to 3 lemons).
  • 1 tablespoon red wine vinegar.
  • 2 cloves garlic, pressed or minced.
  • 1/2 teaspoon fine sea salt.
  • Black pepper, to taste.


1. To cook the quinoa: Combine the rinsed quinoa and the water in a medium saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat to maintain a gentle simmer. Cook, uncovered, until the quinoa has absorbed all of the water, about 15 minutes, reducing heat as time goes on to maintain a gentle simmer. Remove from heat, cover, and let the quinoa rest for 5 minutes, to give it time to fluff up.

2. Cook frozen bell pepper/onion blend and zucchini with olive oil, season with black pepper, salt, and paprika.

3. In a large serving bowl, combine the chickpeas (cooked), cooked veggies. Set aside.

4. In a small bowl, combine the olive oil, lemon juice, vinegar, garlic, and salt. Whisk until blended, then set aside.

5. Once the quinoa is mostly cool, add it to the serving bowl, and drizzle the dressing on top. Toss until the mixture is thoroughly combined. Season with black pepper, to taste, and add an extra pinch of salt if necessary. For best flavor, let the salad rest for 5 to 10 minutes before serving.

Recipe 2: Fruit smoothie



  • 1 ripe banana, peeled and sliced.
  • 1 cup frozen mixed berries (such as strawberries, blueberries, raspberries)
  • 1/2 cup plain Greek yogurt.
  • 1/2 cup milk.
  • 1 tablespoon honey (optional, adjust to taste)


1. Place all the ingredients into a blender.

2. Blend on high speed until smooth and creamy. If the smoothie is too thick, you can add a little more milk to reach your desired consistency.

3. Taste the smoothie and adjust sweetness, if necessary, by adding more honey.

4. Pour the smoothie into glasses and serve immediately.

5. Optionally, you can garnish the smoothie with a few fresh berries or a slice of banana before serving.

6. You can also add extras like chia seeds, flaxseeds, or protein powder for an extra nutritional boost.


Recipes approved by one of Hebni’s Registered Dietitian, Celines Martinez

About the Author

My name is Maya Sumair, and I currently serve as the Executive Assistant at Hebni Nutrition Consultants.  I have a Bachelor of Science degree in Health Sciences from the University of Central Florida. Additionally, I am pursuing my studies in dietetics at the University of Alabama.

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