With so many different varieties of vegetables
out there, it only makes sense that not all vegetables can be
frozen in the same way. Unfortunately, as we only have so
much room (we wouldn't want to completely fill up your
inbox!), I'll be concentrating on the basics of freezing
preparation and freezing instructions for some of the more
popular vegetables. For instructions on veggies that aren't
mentioned here, please see the Freezing Web Sites section.

Before you start chucking your almost-past-their-prime
veggies into freezer-bound sandwich bags, there are a few
things you should know. To begin, it is always better to freeze
produce that is at its freshest - recently picked or harvested,
no blemishes, etc. Once you have your vegetables that you
want to freeze, you will have to blanch them. Blanching
prevents your vegetables from losing their color and flavor
while in the freezer. You can blanch your veggies in boiling
water or by steaming them.

Blanching in Boiling Water

1. Bring a gallon of water to a rapid boil (a good rule of thumb
is to never blanch more than 1 pound of vegetables per 1 gallon
of water).

2. Using a basket or strainer, submerge the vegetables in the
boiling water. (If the water doesn't return to a boil in about 1
minute, user a smaller amount for the next batch).

3. Cover the pot and boil for the specified time. (see individual
freezing methods).

4. Remove quickly and submerge in a large bowl of ice water to
cool quickly and stop the cooking. (This is an important
step in preserving the freshness of your veggies).

5. Once the vegetables are completely chilled, remove, drain
and pat dry.

Blanching in Steam

1. Set up a large pot with a rack (this will hold the veggies)
over about 2 inches of water.

2. Bring the water to a boil and put the veggies in the
basket, in a single layer.

3. Cover the pot and keep the heat high for the specified
amount of time (see individual freezing methods))

4. Remove to ice water immediately and once chilled
thoroughly, remove, drain and pat dry.

Packing

To prevent freezer burn, use packaging that was made
specifically for freezer storage, such as freezer bags or
Tupperware made for freezing. Containers that are not
suitable include sandwich bags, bread wrappers or containers
for dairy products, such as cottage cheese or sour cream.

Once you have your blanched vegetables, arrange in a single
layer on a baking sheet or tray. Freeze at -20F (or as your
freezer will allow). Once frozen, pack in freezer containers
(remembering to label with the name of the contents, date of
freezing and amount) and use when needed!

Individual Freezing Methods

Before we get into freezing methods for a few of our
favorite veggies, there are a few vegetables that are not quite
up to being frozen, such as lettuce, cucumbers and radishes.
As well, whole tomatoes, cabbage and celery will lose their
texture (but can be frozen if they will be used in cooking, such
as in a soup or stew).

Asparagus - Wash and remove woody portions and scales and
sort by size. Blanch 2 minutes for small spears and 4 minutes
for large spears. Chill, drain and pack. Keeps up to 6 months.

Broccoli - Wash and divide into sprigs. Blanch 2-3 minutes,
depending on size and cool for 3 minutes in ice water. Once
drained and properly packed, it will keep for up to 6 months.
(The same method and times are used for cauliflower)

Carrots - Wash, scrub, remove tops and cut large carrots into
pieces. Blanch for 3 minutes (5 min. for whole, larger
carrots). Chill, drain and pack. Keeps for up to 6 months.

Corn, whole kernel - Husk ears, remove silk and wash. Blanch
3-4 whole ears for 4-5 minutes (depending on size). Cool
quickly and cut kernels from the cob. Chill and pack. Keeps up
to 12 months

Corn, on the cob - Husk ears, remove silk and wash. Sort into
small ears (1 1/4 inch or less in diameter), medium ears (1
1/4 -1 1/2 inch diameter) and large ears (over 1 1/2 inch
diameter). Blanch for 7 minutes (small), 9 minutes (medium)
or 11 minutes (large). Chill thoroughly and pack in heavy-duty
freezer foil, rigid freezer containers or freezer plastic bags.

Mushrooms - Wash thoroughly and trim stems. Leave whole or
sliced. Add 1 tablespoon lemon juice to 1 quart blanching
water (for 1-2 pounds of mushrooms). Blanch 2-3 minutes for
slices; 6 minutes for whole mushrooms. Chill and pack in
small freezer bags or ice cube or muffin trays. Repackage
when frozen. (Instead of blanching, you can saute until
tender and freeze. Keeps up to 6 months)

Spinach - Wash well and trim leaves from stalks. Blanch in
small quantities of boiling water for 1 minute. Chill in iced
water for 1 minute. Drain and place on tray in single layer.
Freeze for 30 minutes. Transfer to freezer bags, remove air,
label and seal. Keeps for 6 months.

Summer Squash / Zucchini - Peel and cut into 1/2-inch slices.
Blanch 3 minutes. Steam shredded zucchini 1-2 minutes or
until translucent. Immediately cool, drain and pack. Keeps up
to 3 months.

Unfortunately, freezing fruits can be a little trickier, and
therefore require a bit more effort to freeze, than vegetables. I
found a link which contained very detailed instructions on
each step involved, and as it is quite lengthy, this section will
be only a brief overview for freezing fruits. If you would like
more information, please see the following link:

www.ext.nodak.edu/extpubs/yf/foods/he192w.htm

When selecting your fruit to freeze, remember to choose fruit
that is young, firm-textured and blemish-free. The first step is
to wash your fruit. Wash small batches at a time to avoid
bruising and wash through several changes of cold water.

Many fruits, such as apples, peaches and pears, darken during
the preparation for freezing and darken very quickly when
they thaw. There are various ways to prevent the darkening of
your fruit, as no one method will work for every fruit.
The most common treatment is the addition of adding
ascorbic acid (vitamin C). It not only preserves natural color
and flavor, but it also adds nutritive value.

Fruit Packs
There are several ways to pack fruit for freezing purposes:
syrup pack, sugar pack, unsweetened pack, tray pack and
sugar replacement pack. For instructions on how to make
these packs, please see the link given above.

Syrup Pack - Generally gives your fruit a better texture and
flavor. This pack is best suited for fruits that will be served
uncooked.

Sugar Pack - Generally gives your fruit a better texture and
flavor. This pack is best suited for fruits which will be used for
cooking, as there is less liquid in the product.

Unsweetened Packs - Best suited for fruits which will be used
for cooking, and for people who have special dietary
requirements.

Sugar Replacement Packs - Often used by people who have
special dietary requirements.

Packing
When packing your fruit, allow space between the food and
the closure, as most fruits expand during freezing.

Individual Freezing Methods

*** Note: Many fruits have multiple fruit pack options. As both
Sugar and Syrup packs are the most common, I will only be
mentioning one of these for each fruit. For further options,
please see the link given above.

Bananas - Select firm, ripe bananas. Peel and mash thoroughly
while adding 1 teaspoon lemon juice per cup of mashed
banana. Pack, leaving head space, seal and freeze. Suited for
cooking purposes.

Grapefruit / Oranges - Wash and peel. Divide fruit into
sections, removing all membranes and seeds. Slice orange if
desired. For grapefruits with many seeds, cut fruit in half and
remove seeds. Syrup Pack - Pack fruit into container and cover
with cold 40-percent syrup made with excess fruit juice and
water if needed. For better quality, add 1/2 crystalline
ascorbic acid to each quart. Seal and freeze.

Peaches - Select firm, ripe peaches with no green color in the
skins. Sort, wash, pit and peel. Slice if desired. Sugar Pack - To
each 1 - 1 1/3 pounds (a quart) of prepared fruit, add 2/3
cup sugar and mix well. To retard darkening, sprinkle ascorbic
acid dissolved in water over the peaches before adding sugar
(use 1/4 tsp crystalline ascorbic acid in 1/4 cup cold water to
each quart of fruit).

Pineapples - Pare and remove core and eyes. Slice, dice, crush
or cut the pineapple into wedges or sticks. Syrup Pack - Pack
fruit tightly into containers. Cover with 30-percent syrup
made with pineapple juice, if available, or with water. Leave
head space. Seal and freeze.

Strawberries, Whole - Choose firm, ripe, red berries preferably
with a slightly tart flavor. Wash in cold water, drain well and
remove hulls. Sugar Pack - Add 3/4 cup sugar to 1 quart
strawberries and mix thoroughly. Put into containers, leaving
head space. Seal and freeze.

Many people tend to steer clear of canned fruits and
vegetables, thinking that they are not as healthy as their fresh
counterparts. However, recent studies have shown that canned
foods are just as nutritional, if not more so, than fresh foods.
There are several different methods of home canning, and
while it can be fun to can your own fruits and vegetables (and
an easy way to make tasty, quick meals in the future), you
have to be properly prepared, both with equipment and
knowledge, before undertaking this activity. As with our fruit
section, I will be giving a brief overview, but please read more
on this topic before diving in. I referenced a few sites for this
section, but found the following one to be the most detailed:

www.homecooking.about.com/library/weekly/aa082498.htm

The two most popular methods of canning are Boiling and
Pressure Cooking. Boiling is better for acidic foods, such as
jams, jellies, fruits and pickles. Pressure cooking is better for
non-acidic foods, such as meat, fish, soups and vegetables.

Guide to making your own home-made preserves
(using the Boiling Method)

1. Make the recipe - do not double the recipe. Make 2 batches
instead.

2. Sterilize jars and lids - do not sterilize jars in the
dishwasher or oven. Wash glass jars in hot soapy water and
rinse thoroughly. Place the jars in a large pot and cover with 1
inch of water. Cover and bring to boil. Boil for 10 minutes.
Make sure the pot is large enough so the jars don't touch.

3. Fill and process jars - Fill hot jars, leaving recommended
headroom. Use a spatula to remove air bubbles. Wipe the rim
of the jar, centre the lid over the jar and screw the band on,
but leaving room for steam to escape.Put the filled jars in the
pot of boiling water. Cover, bring to a boil and boil for the
time specified in the recipe. Lift the jars out. Calculate the time
from the moment the water comes to a boil once more with
the jars in the water. Lift jars out.

4. Cool and store - cool for 24 hours and check seal.
Remember to label the jars with the recipe name, cooking and
canning date. Store in a cool, dark place.

For some home-made canning recipes, see our Frozen Stuff
Recipes section.

1/2 cup olive oil
4 large chopped onions
3 cloves garlic, minced
1 tbsp salt
6-oz. can tomato paste
2 14-oz. cans chopped tomatoes in juice
2 cups frozen vegetable crumbles

1. In large saucepan, heat oil over medium heat. Saute onions
and garlic for 5 minutes, stirring constantly.

2. Reduce heat to medium low and cook vegetables, stirring
frequently, until they soften and turn golden, about 25
minutes.

3. Stir in salt and tomato paste. Add the canned tomatoes,
including juice, and simmer 20 minutes. Stir in vegetable
crumbles and heat through.

Recipe Variations
-Feeling a little protein-deprived with this sauce? Add some
ground beef, turkey or soy for a heartier meal
-Add any and all vegetables you want!

**Although this recipe calls for fresh veggies, you can use frozen just as easily. You don't have to thaw the vegetables first, although you may want to only use half, or
less, of the tomato juice, as the frozen veggies will create their own liquid as they thaw.

1 tablespoon olive oil
2 yellow squash, sliced
2 zucchini, sliced
1 onion, chopped
1 green bell pepper, chopped
2 cloves crushed garlic
1 (16 ounce) can diced tomatoes
1/2 teaspoon dried basil
2 teaspoons
dried oregano
salt and pepper to taste
1/4 cup grated Parmesan cheese

1. Preheat oven to 325 degrees F (165 degrees C).

2. In a large saute pan heat olive oil over medium heat. Add
squash, zucchini, onion, green bell pepper, and garlic. Saute
until all vegetables are soft. Add tomatoes with juice. Season
with basil, oregano, salt, and pepper.

3. Transfer ingredients to a glass baking dish. Bake for 20
minutes in the preheated oven. Sprinkle with Parmesan cheese
and bake another 10 minutes.

Recipe Variations
-You can add pretty much anything to this recipe, such as
diced chicken, portobello mushrooms, tofu, etc.

2 cups mashed bananas, thawed (or fresh)
1 tablespoon lime or lemon juice
1/4 cup brown sugar
1-1/2 cups
fat-free plain yogurt

1. Put bananas in a large bowl or a food processor and blend
with lime or lemon juice and sugar.

2. Add yogurt, process until smooth and well blended. Pour
into a plastic or metal bowl.

3. Cover with plastic wrap and freeze 45 minutes.

4. Remove from freezer and beat with an electric hand mixer
or whisk until smooth. Return to freezer.

5. Repeat at 45 minute intervals two more times during
freezing. Before serving, allow mixture to set at room
temperature for 20 minutes to soften.

1/4 cup and 2 tablespoons white sugar
1/4 pound cream cheese, softened
10 ounces crushed pineapple, drained
5 ounces frozen strawberries, thawed
1 bananas, diced
4 ounces frozen whipped topping, thawed

1. In a medium bowl, cream together the sugar and cream
cheese until smooth. In a separate bowl, mix together the
pineapple, strawberries, bananas, and whipped topping. Fold
the fruit mixture into the cream cheese mixture until evenly
blended.

2. Spread into a 9x13 inch glass dish, or divide among several
smaller serving dishes. Cover with plastic wrap, and freeze
overnight.

3. Thaw for approximately 20 minutes before serving.

Recipe Variations
-You can throw in any frozen (or fresh) fruits that you would
like, such as orange slices or raspberries

3 cups (750 mL) crushed strawberries
5 1/2 cups (1 375 mL) granulated white sugar
1 cup (250 mL) crushed pineapple in its own juice
2 oz. (60 g) commercial powdered fruit pectin

1. Sterilize jars and lids by boiling them in water.

2. Put strawberries and pineapple in a large pan.
3. Whip in fruit pectin until it is completely dissolved.

4. Bring mix to a boil, stirring frequently. Add sugar and bring
to a boil once more, stirring constantly.

5. Cook 1 minute at a rolling boil. Remove from heat and skim
off foam.

6. Fill hot, sterilized 250 mL (1 cup) jars with jam, leaving 0.5
cm (1/4 inch) headroom. Wipe the rim, centre the lid and
screw on the screw-band but not so tightly as to prevent steam
from escaping or to damage the lid's sealant.

7. Process filled jars in boiling water for 15 minutes.
Let cool 24 hours and store.

4 pounds Rome apples
4 1/2 pounds Granny Smith apples
1 cup Water
4 cups Sugar
1 tsp Cinnamon
1/2 teaspoon Cloves
1/4 teaspoon Ginger
2 tablespoons Lemon juice

1. Wash apples and cut into pieces; combine with water in a
large covered sauce pot. Cook until soft, about 30 minutes.
Press through a food mill; measure 12 cups apple pulp; and
return to sauce pot.

2. Heat 2 cups sugar in a saucepan, stirring until sugar melts
and turns a rich golden brown. Carefully pour into apple pulp.
Sugar will crackle and harden. Add remaining 2 cups of sugar
and spices. Cook, uncovered, about 1 hour or until apple
butter thickens, stirring occasionally to prevent sticking. Stir
in lemon juice.

3. Pour hot into hot jars, leaving 1/4 inch head space. Adjust
caps. Process 10 minutes in boiling water bath.

So much to say, so little room. For instructions on how to
freeze fruits or veggies that weren't listed above, and for other
fresh produce information, see these very helpful sites.

usatoday.com/news/health/2004-08-11-food-pyramid_x.htm
The USA Today article on the new dietary guideline
recommendations

www.uga.edu/nchfp/how/freeze.html
Freezing, canning, drying, curing and more

www.gardenguides.com/tipsandtechniques/freezing.htm
Individual veggie freezing methods

www.ext.nodak.edu/extpubs/yf/foods/he187w.htm
This site has all the how-to's and specifics for freezing
vegetables

"We loved the Cream of Potato. Got me out of a real jam when
I didn't know what to serve. I loved the Cream of Mushroom!
Your exotic mushrooms really gave my chicken some class
when I used it for a sauce. My husband was so impressed with
me. Sorry, but I didn't tell him it was your instant soup. We
haven't tried the chicken noodle yet, but I expect the same
kind of response from my family."
Abigail Miller, FL

"I had the French Onion soup for dinner this evening, and I was
so very pleased with the flavor and quantity of soup. I can't
wait to try the restaurant style recipe and the dip recipe. This
is by far the very best French Onion Soup I have ever had.
Thank you for such a great product at a very reasonable
price."
K. Le Roy Pearcy, AZ

"I cooked up the cream of asparagus for my husband. (I detest
asparagus, but he loves it.) My husband enjoyed it immensely!!
I cannot wait to try the other cream soup. If they are half as
good as the asparagus, I am sure I will LOVE them!!"
Maggi Bramhall, MN

"My order arrived...are you folks using Star Trek style
transporters?? ;-] Thank you"
P. Griffiths, BC

"I actually haven't tasted anything yet. I'd been meaning to
because of all the great comments, but my first order went to
my long-distance sweetie. I actually just wanted to comment
on your great customer service. There was a delivery issue we
had to hammer out and you guys were super responsive to my
e-mails. I really appreciate it!"
Jen H., NM

"Wow. I received my order in only 3 days. That's fast. I also
love your soups. I just tried the single serving pouches and
they are so good. Way better than the ones I used to buy at the
store. I will definitely be ordering again very soon."
Roberta Wilbur, PA

Coq Au Vin

"I used the 3-Mushroom soup recently to try a lower fat
rendition of Coq Au Vin (except I used Turkey instead of
Chicken). It turned out great!"
Shirley Longley, ON

3 Mushroom Pasta Sauce

"I made your mushroom soup into a sauce for pasta and it was
really fantastic! I added some marsala wine, fresh crimini,
shallots and whipping cream and boy, everyone was really
impressed! I will make this over and over. Keep up the great
work!"
Marla Nelson, WA

Chili
"I made a double batch of your chili for a party. I added
browned ground sirloin, green peppers and a few other
seasonings. I served it with the Tostito scoops and shredded
Mexican cheese. It was a hit! Everyone asked me about the
chili. A wonderful product and a party favorite."
Doreen DiGangi, IL

"I wish I knew about you before!!"
Steve Holbis, QC

"It's Pretty Darn Good!!"
Christine , CA

1. It is well documented that for every mile that you jog, you
add oneminute to your life. This enables you, at age 85, to
spend an additional 5 months in a nursing home at $5,000 per
month.

2. My grandmother started walking 5 miles a day when she was
60. She is now 97 and we don't know where the hell she is.

3. The only reason I would take up jogging is so that I could
hear heavy breathing again.

4. I joined a health club last year, spent about $400. Haven't
lost a pound. Apparently you have to show up.

5. I have to exercise early in the morning before my brain
figures out what I am doing.

6. I don't exercise at all. If God meant us to touch our toes, he
would have put them further up our body.

7. I like long walks, especially when they are taken by people
who annoy me.

8. I have flabby thighs, but fortunately my stomach covers
them.

9. The advantage of exercising every day is that you die
healthier.

10. If you are going to try cross country skiing, start with a
small country.