Berry Nutritious Back »

Strawberries are the most popular of all berries. Americans eat 3.4 pounds of fresh strawberries each year, plus 1.8 pounds of frozen berries. Wild strawberries have been around since the times of the Greeks and Romans, but in more modern-day years, a wild meadow strawberry was first discovered in colonial Virginia. Strawberries are now grown in every state of the United States.

This unique fruit is the only one with seeds on the outside; the average strawberry has 200 tiny seeds. Strawberries are an excellent source of vitamin C. They are sodium free, low in calories and natural sugars, and a good source of folate, fiber and natural antioxidants. All these berry benefits are provided with just 53 calories within 1 cup of sliced strawberries. Boost nutrition by adding strawberries to simple, everyday recipes.

Tips & Techniques

The following tips are berry helpful to adding more fruit in your daily food pattern.

  1. Consider buying frozen strawberries or purchase them fresh and freeze them yourself to enjoy them year round.
  2. Add crushed strawberries to fresh lemonade or limeade.
  3. For a quick breakfast and a fresh alternative to syrup, top toasted frozen pancakes or waffles with sliced strawberries.
  4. For a light dessert, top angel food cake with sliced berries and a small scoop of low-fat ice cream.
  5. Make a parfait with low-fat yogurt and sliced strawberries; alternate layers in a clear glass.
  6. Freeze whole strawberries, grapes and bananas. Blend with just enough 100% orange juice to make a frozen puree.
  7. Add diced strawberries to salad greens, diced turkey and a light mustard dressing.
  8. Roast strawberries quickly in a hot oven to make a full flavored “jam”. Use this sweet or savory sauce as a dressing base or as a sandwich ingredient.
  9. Sliced, diced or whole, strawberries offer a splash of color to any plate.
  10. Add chopped strawberries to your favorite cereal.

The following strawberry recipes are tasty, MyPlate savvy and easy to serve anytime.


Strawberry Kiwi Salsa
Courtesy of Virginia Cooperative Extension

Ingredients:

  • 1 cup strawberries, chopped
  • 1/2 cup kiwi fruit
  • 1/2 cup cucumber
  • 1 tablespoon honey
  • 2 teaspoons lime juice
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • Non-stick cooking spray
  • 2 tablespoons sugar
  • 1 teaspoon ground cinnamon
  • 6 flour tortillas, 6”

 

Instructions:

  1. Preheat oven to 375°F.
  2. Wash strawberries and use the end of the potato peeler to remove stems and caps. Add strawberries to a large bowl.
  3. Wash kiwi fruit and cut off ends. Use a potato peeler to remove skin from kiwi, then cut into small pieces. Add to large bowl.
  4. Wash and cut ends off of cucumbers. Cut into slices, stack and cut into quarters. Add to large bowl.
  5. In a small bowl, mix together honey, lime juice, cinnamon and ginger. Stir well and pour over fruit. Mix well and refrigerate for at least 30 minutes to blend flavors.
  6. To make the tortilla chips, mix sugar and cinnamon in a small bowl. Spray tortillas lightly with non-stick cooking spray. Cut each into 8 wedges. Place on baking sheet. Sprinkle wedges with cinnamon-sugar mixture.
  7. Bake in oven 8 to 10 minutes or until crisp. Cool completely. Serve with strawberry kiwi salsa.

Nutrition Facts (per 8 tortilla wedges with 1/4 cup fruit salsa) Calories: 167, Fat: 3g, Carbohydrates: 32g, Fiber: 3g, Protein: 4g, Sodium: 178mg. Serves 6.


Fruit Pizza
Courtesy of Iowa State University Extension

Ingredients:

  • 1 large egg white
  • 1/4 cup oil (canola or vegetable)
  • 1/4 cup brown sugar (firmly packed)
  • 1/3 cup all-purpose flour
  • 1/4 teaspoon ground cinnamon
  • 1/4 teaspoon baking soda
  • 1 cup quick cooking oatmeal, uncooked
  • Nonstick cooking spray

Topping:

  • 3 oz. fat free cream cheese, softened
  • 1/2 container (6 ounces) nonfat vanilla yogurt
  • Fruit for topping on the pizza (such as strawberries, kiwi, and blueberries)

 

Instructions:

  1. Preheat oven to 375°F.
  2. Use a medium mixing bowl to beat egg white until foamy. Add oil and sugar. Beat until smooth.
  3. Stir together the flour, cinnamon, and baking soda in a small bowl. Add to sugar mixture. Stir in oatmeal.
  4. Line a baking sheet with aluminum foil and spray with cooking spray. Spread the dough in a 9-inch circle.
  5. Bake about 12 minutes. Crust will begin to puff but does not look done. Remove from oven and let cool about 20 minutes. The crust continues to cook while cooling.
  6. Stir together the cream cheese and yogurt in a small bowl until smooth. Cover with plastic wrap and refrigerate until cool.
  7. Transfer the crust to a serving plate. Spread the cream cheese mixture over the crust. Arrange fruit on top.
  8. Cut into wedges and serve or refrigerate up to 2 hours (covered and uncut).

Tips:

  • Any variety of fresh fruit will work or try using canned fruit such as mandarin oranges or pineapple.
  • Watch How to Make Fruit Pizza.

Nutrition Facts: (per wedge) Calories: 190, Fat: 8g, Carbohydrates: 26g, Fiber: 2g, Protein: 5g, Sodium: 130mg, Cholesterol: 0mg. Serves 8.


More Ideas

For additional healthy, quick strawberry recipes, check out SDSU Extension’s Pick It, Try It, Like It Strawberry Banana Frozen Dessert or the University of Arkansas Cooperative Extension’s Tropical Smoothie. Lastly, be sure to explore the California Strawberry Commission’s main dishes and salad recipes.


References:

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