Strawberry Season

As we focus on the fast approaching July 4th celebration and start thinking about our menu, my mind thinks of the fresh strawberries that you can find at our local farmers markets.

Tips for Preparing and Cooking Strawberries

Since they are very perishable, strawberries should not be washed until right before eating or using in a recipe. Do not remove their caps and stems until after you have gently washed the berries under cold running water and patted them dry. This will prevent them from absorbing excess water, which can degrade strawberries’ texture and flavor. To remove the stems, caps and white hull, simply pinch these off with your fingers or use a paring knife.

Despite their perishable nature, strawberries do appear to hold up well for a day or two in fruit salad if properly stored and chilled. This is good news for those of us who are pressed for time, but love fresh fruit salad. And who doesn’t since it’s a perfect addition to any meal and makes a great snack or dessert?

A Few Quick Serving Ideas

  • Add sliced strawberries to mixed green salad.
  • Layer sliced strawberries, whole blueberries and plain yogurt in a wine glass to make a parfait dessert.
  • Blend strawberries with a little bit of orange juice and use as a refreshing coulis sauce.
  • Add strawberries to breakfast shakes to give them a more vibrant taste and texture.

Recipes that Feature Strawberries

  • Strawberry Smoothie
  • 10 Minute Fresh Berry Dessert with Yogurt & Chocolate
  • 10 Minute Kiwi Mandala
  • 10 Minute Strawberries with Chocolate Crème
  • Grapefruit Sunrise

If you’d like even more recipes and ways to prepare strawberries the Nutrient-Rich Way, you may want to explore The World’s Healthiest Foods book.

Nutritional Profile

Strawberries provide us with a rich variety of phytonutrients, including dozens of polyphenolic antioxidants belonging to the following nutrient groups: flavonoids, phenolic acids, lignans, tannins, and stilbenes. Strawberries are an excellent source of vitamin C; an excellent source of the mineral manganese; a very good source of fiber, iodine, and folate; and a good source of copper, potassium, biotin, phosphorus, magnesium, vitamin B6, and omega-3 fats (in the form of alpha-linolenic acid).