b"discounts market nutrition 56available!see pages59-60frontRoast & Freeze family mealsWhen vegetables are plentiful tear sheetsin the summer, buy extra and freeze for later meals. Freezing is an easy way to preserve veggies at home.how to blanch veggies before freezing: Offer these cooking sheets to families. Roasting is a popular way to front eat vegetables. Freezing vegetables that are abundant during the summer family meals can help save money later.1. Place vegetables into2. Remove the vegetables 3. Remove vegetables4. Place vegetables a large pot of boilingfrom the boiling water. from the ice water.into freezer bags orwater. Start counting thePlace vegetables in aPlace the vegetablescontainers. Push outRoasting brings out thebowl with water andin a strainer or onas much air as possible. sblanching time as soon sweet flavors found in veggies. Its an easy way to make paper towels toLabel with the vegetableas the water returns toice. Cool for the samedelicious vegetables that your family will love! remove excess water. name and date. Pad of 50 sheetsa boil. The water shouldamount of time as you return to boiling withinblanch the vegetable. Keep in a freezer at 0F.1 minute. If not, you may be putting too many (all of one subject and language) vegetables in the water at a time. blanching time: freezing tip:asparagus 3 minutes Put the packages 8 x 11 (2 sides); full colorin the freezer.green beans 3 minutes Leave a little spacebroccoli flowerets 3 minutes between theAvailable in English and Spanishpackages so they carrot slices or strips 2 minutes freeze quickly.collards 3 minutes Once the vegetablesspinach & leafy greens 2 minutes are fre the packages corn on the cob 9 minutes stor ozen, you can Roast Veggies:close together.green peas 1 minutes1. Cut vegetables into large2. Place vegetables in a bowl.pea pods 1 - 2 minutescooking tip: ES760TR (English)sweet pepper strips 3. Preheat the oven. Place aHeat frozen veggies 2 minuteschunks or wedges. Cut intoDrizzle with 1 tablespoon oilmetal baking sheet in theand serve at a meal.the same size so vegetablesfor every 3 to 4 cups of choppedoven to heat it. Place theAdd frozen veggies to a soup,ES760TRs (Spanish)cook evenly.vegetables. Toss to coat.Why blanch? stew, casserole, stir fry, vegetables in a single layer Season with salt and black pepperMost vegetables need to be blanched .on the hot metal baking sheet.or even a smoothie!Try garlic powder or dry Italian before freezing. Blanching helps to brighten Turn vegetables a couple herbs for a differthe color of vegetables. It also helps to pr Stir some frozen veggies into ent flavor. times while roasting.eventcooking tip: the loss of color, vitamins, flavor and texture.your favorite pasta or rice dish. Freeze Veggies: roasting time: In a hurry? These veggies can be heatedasparagus 10-15 minutes ES761TR (English)in a microwave befor broccoli 10-15 minutespotatoes, brussel spre roasting: outs and carrots. brussel sprouts 20-30 minutescooking tip: Heat veggies until they are hot,carrots 30-40 minutes ES761TRs (Spanish)but not soft. Toss with oil and roast. cauliflower 20-30 minutesYou can cutcorn on the cob 20-30 minutesvegetables intocorn kernels 10-15 minutesbite size pieces - they will cookparsnips 30-40 minutesfaster! pea pods 8-10 minutessquash 20-30 minutessweet peppers 10-15 minutessweet potatoes 30-40 minuteswhite potatoes 40-50 minuteszucchini 10-15 minutesRoast veggies in a 450 oven.Cooking times will varTest by poking with a fork.eat fruitsy depending on thesize and vegetable. Vegetables are done when soft on the inside and crispy on the outside. wholeEat whole or cut up fruits (instead of juice)every dayto help your family be healthy. Choose colorful fruits. Enjoy fresh, frozen orcanned fruit (canned in 100% fruit juice or water).Fruit & Veggievary your apple mangoveggiesclinic tear pads Eat lots of different vegetableswatermelon peachto help your family be healthy. Choose colorful veggies most often. raspberriesInteractive way to encouragered and orangesw dark greenstrawberries Circleorangevegetables: poteeatotvegetables:families to eat a varietycarrots broccoli fruits yourfamily of fruits and vegetables. tomato romainecould try.lettucespinachPad of 50 sheets kale blueberries grapes(all of one subject and language)squash red bell pepper Circlecollardpear cantaloupegreensveggies your7 x 9 (2 sides);full color cornstarchyfamilyotherkiwi pineapplevegetables: could try. vegetables: bananaAvailable in English and Spanish cauliflower There are even more fruits. dry beans pods Is there a different fruit you would like to try? pea or peas: Focus on whole fruits. Get vitamins, minerals and fiber. It's a win for the entire family! Vary Your Veggies: whitepintogreenFor more information, visit ChooseMyPlate.gov. potato beansFN310CT (English)beans frontFN310CTs (Spanish) green peas black beansThere are even more veggies. Is there a different veggie you would like to try? Eat Whole Fruit:Vary your veggies to get vitamins, minerals and fiber. It's a win for the whole family! For more information, visit ChooseMyPlate.gov.FN312CT (English) frontFN312CTs (Spanish)1.888.356.5575 www.numatters.com info@numatters.com"