Advertisement And while we can get these nutritious berries year round from California, there is nothing like freshly picked ones from our local farmers. It is likely that you have had your share of strawberry picking this year but might be wondering what to do with the delicious fruit.
Once you have picked your berries, help maintain their flavor by storing them loosely covered and unwashed in the refrigerator. Just before eating, rinse with cool water.
Freshly picked berries can be easily frozen and used at any time during the year. Here are 10 ways to enjoy your strawberries:
- Serve on top of your breakfast cereal, oatmeal, French toast or pancakes
- Cut up or mash berries, place on top of yogurt or a scoop of ice cream
- Toss into a salad
- Make strawberry jam
- Prepare a cold fruit salad
- Make a smoothie (see recipe below)
- Make a fruit salsa
- Try a cold strawberry soup recipe
- Serve as a frozen treat on a hot summer day
- Dip berries in dark chocolate to serve as an appetizer or afternoon snack
With a variety of ways to use strawberries, this tasty fruit also offers great nutrition. A serving of strawberries is one cup or seven to eight fresh berries. This amount only contains 43 calories and
10 grams of carbohydrates,
3.4 grams fiber and no fat or sodium. Seven to eight strawberries will provide 93 percent of your daily recommended intake of vitamin C — more than a medium orange.
Strawberries also are an excellent source of folate, B vitamins, potassium and antioxidants. The red color from these berries is called anthocyanins, which gives them the property of neutralizing free radical cells in our bodies. This is what helps protect us against heart disease and certain types of cancer.
Did you know that strawberries are considered to be number two on the list of the most powerful antioxidant fruits, after blueberries? If you still have berries in your refrigerator, enjoy them dipped in chocolate or make a smoothie.
500 Club Strawberry Banana Smoothies
1 large banana, peeled and cut into 1/2-inch-thick slices
1 teaspoon lemon juice
1-1/2 cups strawberry nonfat frozen yogurt (or nonfat vanilla yogurt)
1 cup fresh or frozen unsweetened strawberries
1 cup skim milk
1 teaspoon vanilla extract
1/2 cup crushed ice
Combine banana and lemon juice; toss gently to coat. Place banana slices on baking sheet or in plastic bag and freeze until firm (about one hour). Combine banana, yogurt and remaining ingredients in container of electric blender; cover and process until smooth, stopping twice to scrape down sides. Pour into glasses and serve immediately.
Makes 4 (1-cup) servings.
Nutrition information per serving: 135 calories, 0 grams fat, 28 grams carbohydrate,
2 grams fiber, 6 grams protein.
Paula Przywojski is a registered dietitian at Gundersen Lutheran Medical Center. The 500 Club is a healthy-eating program coordinated by Gundersen Lutheran registered dietitians, and its members include restaurants, grocery stores, delis and vending companies.
