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Feature Articles: Food, Fitness and Cooking and Produce


strawberriesIt’s time for fresh strawberries!

Tammy Roberts, MS, RD, LD, Nutrition and Health Education Specialist, Bates County, University of Missouri Extension


Strawberries are in season in May and June so now is the perfect time to pick or purchase fresh strawberries. Strawberries are always a nutritious choice and a wonderful treat.


Strawberries are an excellent source of vitamin C. Vitamin C is an antioxidant that may reduce the risk of heart disease and some types of cancer. It helps protect the skin from bruising, helps heal cuts and keeps gums healthy. One cup of strawberries provides 3 grams of fiber, and only 46 calories. Strawberries also have potassium, which can help maintain a healthy blood pressure.


If you are purchasing strawberries, choose firm, shiny berries with a bright color. Dull-colored strawberries indicate that they are overripe. Be sure to check the bottom of the container for any mold as it spreads quickly in strawberries. Strawberries keep well in the refrigerator for two to three days. Wash them just before serving.


Strawberries are a great addition to many recipes. Try this colorful, tasty salad or this refreshing strawberry slushy recipe. 


Strawberry Salad


  • 1 pound spinach leaves
  • 2 cups strawberries, sliced
  • Fresh onion (optional)
  • Almond slices (optional)


In a bowl, mix all ingredients together.



  • ½ cup sugar
  • ¼ teaspoon Worcestershire sauce
  • ¼ cup cider vinegar
  • ½ cup olive oil


In a saucepan, heat ingredients over medium heat until sugar dissolves. Remove mixture from heat and add 1 tablespoon of poppy seeds. When dressing is cool, toss it with salad mixture and enjoy!


Strawberry Slushy


  • 1 pound fresh strawberries, stems removed
  • ½ cup apple juice
  • 3 tablespoons sugar
  • 2 tablespoons lemon juice


In a blender, combine ingredients and process until mixture is smooth. Pour mixture into glasses and place them in the freezer for 1 to 2 hours. They are ready to serve as the mixture starts to turn icy.


These recipes and many more are in the University of Missouri Extension publication Seasonal and simple: A guide for enjoying fresh fruits and vegetables. It is available online for $15 through MU Extension publications.


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Last update: Wednesday, May 29, 2013