Frozen Food Month

By: Jacqueline Gomes, RDN, MBA

When you think frozen food, do you think healthy? Well, you should! Foods found in the frozen aisle can be a convenient and easy way to increase your intake of fruits, vegetables, grains and lean protein!

It’s a myth that frozen fruits and vegetables are less nutritious than fresh. In fact, frozen fruits & veggies are picked at the peak of their ripeness before heading over to a plant for immediate freezing.


Here are some tips to make healthy choices!

  • Choose fruit without added sugar or syrup such as unsweetened strawberries & blueberries.
  • Be aware of any vegetables with added sauces or cheeses. Instead, choose plain vegetables.
  • Look for frozen meals with less than 600mg of sodium and those that contain ingredients that are not fried.
  • Frozen foods are convenient and make meal prep a cinch.


Avocado, Broccoli & Egg Waffle Sandwich

Start your day with this quick and hearty breakfast sandwich!

avocado, broccoli and egg waffle sandwich

Prep: 5-7 minutes

Makes:  1 Serving



  • 2 Eggo Waffles
  • 1 large egg
  • ½ cup frozen broccoli florets, thawed
  • ½ ripe avocado
  • ¼ teaspoon Everything Bagel seasoning*
  • Salt & pepper
  • Cooking spray



  1. Toast waffles according to package directions.
  2. Beat egg in a small bowl, sprinkle with salt & pepper
  3. Heat a small skillet over medium heat. When warm, spray with cooking spray, add broccoli and top with beaten egg. Cook for 2 minutes, turn over and continue until egg is cooked through.
  4. Meanwhile, cut avocado in half and score with slices and remove to a dish.
  5. Assemble your waffle Sandwich. Place one waffle on plate, top with sliced avocado, sprinkle with everything bagel seasoning, top with cooked egg and then second waffle, serve immediately.


Nutrition Information: 382 calories; 17g protein; 65g carbohydrate; 23g fat; 8g fiber

Recipe: Jacqueline Gomes, RDN