The Skinny on Strawberries

At just 45 calories, eight medium-sized strawberries (147g) provide more than 150% of the Daily Value of Vitamin C. Strawberries are an excellent source of manganese, as well as a good source of fiber. Strawberries are also loaded with brain healthy antioxidants, such as anthocyanins and quercetin, which help to inhibit oxidation reactions in the body, in turn reducing the risk of many diseases. Numerous studies indicate the healthy impact of strawberries. UCLA researchers found that strawberry extract suppressed proliferation of colon, prostate and oral cancer cells. Tufts researchers found that strawberry-supplemented diets slowed and even reversed brain decline in animal studies. Lastly, studies have found that another compound found in strawberries – C3G – may help with weight management by regulating appetite and increasing fat-burning.

How to Select: Strawberries are picked when ripe and therefore do not ripen after harvesting. Select strawberries that are plump, fresh looking and bright in color with bright green caps. Size does not indicate quality; the largest are not necessarily the most flavorful. Avoid bruised, wet or mushy-looking berries.

How to Store: Store strawberries in the refrigerator for two or three days. Do not wash strawberries until ready to use.

Usage Tips: Just before using, wash strawberries with caps attached. Use a small sharp knife for removing the green caps. Good for eating out of hand, in salads or desserts.

Spinach and Strawberry Salad

The salad is so easy and completely up to you! I place spinach (washed and dried) on a plate. I then slice strawberries (washed and dried) on top. I add a few sliced walnuts and garnish with my favorite salad dressing. Simple and tasty!

Chocolate-Dipped Strawberries

This is one of my all-time favorite things… I had to share!

Ingredients:

1 pint (2 cups) medium-large strawberries (18 to 20 strawberries)

½ cup semisweet chocolate chips or white baking chips

1 teaspoon vegetable oil

Directions:

1. Gently rinse strawberries and dry on paper towels (berries must be completely dry). Line cookie sheet with waxed paper.
2. Heat chocolate chips and oil in 1-quart saucepan over low heat, stirring frequently, until chocolate is melted
3. Dip lower half of strawberry into chocolate mixture; allow excess to drip back into saucepan. Place on cookie sheet.
4. Refrigerate uncovered about 30 minutes or until chocolate is firm or until ready to serve. Store covered in refrigerator so chocolate does not soften.

If you have too many strawberries (like I always do), and want to save some for later… try this!

Strawberry Freezer Jam

Ingredients:

1 quart (4 cups) strawberries, cut in half

4 cups sugar

¾ cup water

1 package (1 ¾ ounces) powdered fruit pectin (found in any grocery store)

Directions:

1. Mash strawberries with potato masher or in food processor until slightly chunky (not pureed) to make 2 cups crushed strawberries. Mix strawberries and sugar in large bowl. Let stand at room temperature 10 minutes, stirring occasionally.
2. Mix water and pectin in 1-quart saucepan. Heat to boiling, stirring constantly. Boil and stir 1 minute. Pour hot pectin mixture over strawberry mixture; stir constantly 3 minutes.
3. Immediately spoon mixture into freezer containers, leaving ½-inch headspace. Wipe rims of containers; seal. Let stand at room temperature about 24 hours or until set.
4. Store in freezer up to 6 months or in refrigerator up to 3 weeks. Thaw frozen jam and stir before serving.

Note: As always, I am experimenting with honey (to replace the sugar). I have not perfected it yet since strawberries are just now in season, but I will update this recipe as soon as I get it worked out!

If you will be in the Cary area on Saturday, April 23rd, stop by the Western Wake Farmers’ Market for more strawberry recipes (and strawberries, too)!