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Feature Articles: Cooking and Produce Strawberries: Tasty NutritionSusan Mills-Gray, Nutrition Specialist, Cass
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As days grow longer and warmer, strawberries are first to show
up in the market. Strawberries are a rich in vitamin C, which is
linked to reducing the risk of certain cancers and lowering bad
cholesterol levels. They are also rich in potassium and soluble
fiber, and they provide a modest amount of iron.
There’s no need to worry about limiting your serving sizes if
you eat fresh, raw berries – 1 cup of strawberries contains
around 45 calories. You need only beware of adding sugar or
high-fat products that add extra fat and calories, such as pie
crust and whipped topping.
Selection tips:
- If you gather berries from a pick-your-own berry patch,
go at the beginning of the season to get the best berries.
As the season progresses, the berries are smaller and less
fully developed, but still juicy. Late-season strawberries
aren’t best for eating, but they are still great for
jellies, jams and baking.
- If you grow your own strawberries, allow them to fully
ripen before picking. Strawberries do not ripen after being
picked.
- Most berries found in stores have been bred for
hardiness, both in the field and in shipping, and are picked
before they are fully ripe. This results in a firm-textured
but less flavorful berry.
- Large berries have the least flavor. Medium berries tend
to be tastiest.
- Choose firm, dry, bright red berries with fresh green
caps.
- Check berries to make sure they are mold-free. If one
berry has mold, mold spores will have traveled to other
berries.
- 1 1/2 pounds whole strawberries = 1 quart = about 4 cups
sliced berries.
Storage tips:
- Use strawberries as soon as possible after harvest or
purchase. Refrigerator storage can dull the flavor of the
berries.
- Store loosely covered, unwashed berries in the coldest
part of the refrigerator for two to three days at most. Do
not wash berries until you are ready to use them. Leave the
berry caps on until after berries are washed to prevent
water from soaking into the berry. Removing the cap starts
the destruction of vitamin C, so serve your clean berries
with caps intact when possible.
- To wash, place berries in a colander and rinse under
gently flowing cold water. Berries that sit in water will
lose their color and flavor.
Strawberry sauce
Great for spooning over yogurt, ice cream, cakes, pancakes or
waffles.
1/2 cup sugar
1/3 cup water
1 pint strawberries (2 cups sliced)
1 tablespoon lemon juice
Bring sugar and water to a boil in a small saucepan. Simmer
until the sugar is completely dissolved. While allowing syrup
mixture to cool completely, blend 1/2 the strawberries and lemon
juice in a blender. When syrup mixture is cool, add to the
mixture in the blender and puree until smooth. If desired, press
the puree through a fine sieve to remove seeds. Chop the
remaining berries and add to puree. Serve or refrigerate in a
tightly covered container for up to 4 days.
Strawberry spinach salad
This salad is loaded with vitamins A and C.
Yield: 8 servings.
2 cups sliced strawberries
1 large bag pre-washed spinach leaves
1/3 cup sugar
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon paprika
1/2 cup olive oil
1/2 cup balsamic or cider vinegar
2 tablespoons sesame seeds (optional)
Mix berries and spinach in a large bowl. In a medium bowl,
mix dressing ingredients well. Pour dressing over salad.
Chocolate-dipped strawberries
An elegant but simple treat!
Yield: 12 servings
24 strawberries
1 cup semisweet chocolate chips
2 teaspoons shortening
Rinse and dry strawberries, leaving stems intact. Place chocolate and shortening in a microwave-safe bowl. Microwave on high 1 to 2 minutes until smooth, stirring every 30 seconds. One at a time, dip each berry halfway in the chocolate and place on a sheet pan. Refrigerate until chocolate hardens.
Last update: Tuesday, May 05, 2009
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