Strawberries

May was National Strawberry Month, so here are some strawberry recipes to please the palate.

Strawberries are very nutritious as well as being yummy. Most berries are packed with vitamins and antioxidants. Berries are generally colored all the way through the fruit, this means that the antioxidants they contain are throughout the entire fruit, not just in the skin or outer covering. Their color pigment comes from a group of antioxidants called anthocyanins. Think of it this way, as the fruit is developing it has to protect itself from the sun, which can cause it to oxidize (causing rot). So, the development of the color protects the fruit and we benefit from the antioxidants.

Strawberries are high in Vitamin C (ascorbic acid) which is also an antioxidant, and is used to help form blood vessels, cartilage, muscle, and collagen in bones. It also helps the body absorb iron from food and promotes wound healing. Vitamin C is a water-soluble vitamin, which means you need some every day. The recommendations are that women should consume 75 milligrams of vitamin C each day and men 90 milligrams. So here is the good news, a cup of strawberries contains 90 milligrams of Vitamin C, which is more than a medium sized orange. Strawberries also contain other vitamins, as well as minerals and fiber and are low in calories.

My family’s favorite way to eat strawberries is in combination with blueberries and either blackberries or raspberries as a berry compote. I layer the fruit on a big platter or a clear flat-bottom glass, alternating colors. So, if using blueberries and blackberries, I put the blueberries on the bottom, then quartered strawberries, next a layer of blackberries. Be sure the blueberries you are using are firm and not soft! On top of that, I sprinkle a little lime zest and the juice of a fresh lime*. If using raspberries, I put the strawberries on the bottom, the blueberries next, then the raspberries.  Sometimes I sprinkle the fruit very lightly with confectioners’ sugar or a little dollop of cashew cream. I give everyone a spoon and we all dig-in.

*This little trick may help you get juice from a lime. Puncture it with a knife then microwave for 10 seconds before juicing.

Another way of mixing strawberries with other fruit is to cube a personal watermelon and mix it with a carton of strawberries, quartered, 1/2 cup chopped mint leaves, and the zest and juice of one lime. This should be served just after mixing or it will get too juicy. It makes a lovely and refreshing dessert for a warm summer day.

Cashew Cream

Cashew cream is easy to make in a high-speed blender, but it must be used sparingly, because it is high in calories.

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Ingredients

  

• 1 cup raw cashews cover with hot water and soak for 3 hours

Instructions

 

• Rinse cashews after soaking.
• Place in a high-speed blender with 1 cup of fresh water and process until creamy. You can add a little more water if you want the cream to be thinner.
• You can add 1/2 teaspoon of vanilla or almond extract.
• 1/2 to 1 teaspoon of maple syrup or agave nectar may be added also.

Here is another strawberry recipe:

Strawberry Pico de Gallo

Strawberry Pico de Gallo is a nice change from the tomato based one and it is easy to make. You can also use half chopped tomatoes and half chopped strawberries.

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Ingredients

  

• 1-2 cups chopped strawberries or tomatoes & strawberries
• 1 medium red onion finely chopped
• 1 jalapeno pepper finely chopped
• Juice of 1 large lime
• 3 Tablespoons chopped cilantro
• Salt and pepper if you would like

Instructions

 

• Mix all ingredients gently and chill about 1 hour before serving.

Notes

Use as you would a tomato-based Pico de Gallo

A third recipe with strawberries is a strawberry smoothie. It is easy to make with a high-speed blender and is a nutritious way to start the day.

Strawberry Smoothie

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Ingredients

  

• 1 large frozen banana quartered
• 1 cup frozen or fresh strawberries cut in chunks
• 1 cup unsweetened non-dairy milk almond, cashew, soy
• 1 teaspoon vanilla or almond extract
• 1 handful of spinach leaves if you would like

Instructions

 

• Pour non-dairy milk into blender
• Add spinach leaves
• Add banana and strawberries
• Blend until a smooth consistency is reached, if you want it thicker, add a few ice cubes and blend
• Add flavoring, 1/4-1/2 tsp vanilla or almond extract, if desired

Notes

Enjoy!

As I was preparing for this blog, I thought about the many ways my family likes to integrate fruits into our meals. I googled strawberry recipes and most of them were calorie-filled desserts, which was rather disappointing to me. In this blog, I have given you recipes that are healthy, nutrient laden, easy to make, and taste good! I hope you enjoy them.