Sweet, juicy strawberries herald summer. Photo: Depositphotos
It’s strawberry season, and we can rightfully be humming the Beatles’ song Strawberry Fields Forever. Sweet, juicy strawberries are a sure sign of summer, celebrated at festivals and pick-your-own farms across the country. Although California and Florida lead commercial production, strawberries are grown in every state and are among the first fruits to ripen in spring.
Their appeal goes well beyond flavor. Strawberries deliver an impressive assortment of nutrients for relatively few calories.
What’s Your Strawberry IQ?
A Vitamin C Standout
One cup of sliced fresh strawberries contains approximately 53 calories, 3 grams of fiber, 254 milligrams of potassium and 97 milligrams of vitamin C, according to the USDA’s FoodData Central.
That amount of vitamin C meets or exceeds the recommended daily intake for most adults. Vitamin C helps the body produce collagen, supports immune function and improves the absorption of iron from plant-based foods. The National Institutes of Health lists strawberries among the fruit and vegetable sources of this important nutrient.
Strawberries also contain folate and smaller amounts of magnesium, phosphorus and calcium. They are naturally low in sodium and contain no cholesterol.
What Gives Strawberries Their Color?
Strawberries get their brilliant red color from anthocyanins, plant compounds belonging to the flavonoid family. Along with vitamin C and other polyphenols, anthocyanins act as antioxidants, helping protect cells from oxidative stress.
Researchers continue to study whether regularly eating strawberries and other berries may support cardiovascular, metabolic, and cognitive health.
Some studies have found associations with improvements in certain risk markers, such as cholesterol, inflammation, and blood pressure.
However, strawberries should not be viewed as a treatment or a substitute for medication. Their greatest value comes as part of an overall eating pattern rich in fruits, vegetables, whole grains and other minimally processed foods.
A Cookbook for Strawberry Season
We previously featured a fabulous resource for strawberry lovers in Healthy Aging® Magazine: Strawberry Love. Cookbook author Cynthia Graubart puts the seasonal fruit in the spotlight with recipes ranging from breakfast dishes and salads to preserves and desserts.
When fresh, in-season strawberries arrive at the market—or you are lucky enough to live near a pick-your-own farm—Graubart’s Small-Batch Refrigerator Strawberry Jam is an easy way to enjoy them. Because the jam is refrigerated rather than canned, it should be used within three to four weeks. Spread it on toast, spoon it over yogurt or add a little to vanilla ice cream.
For a classic summer dessert, try Skillet Strawberry Cobbler, which brings warm fruit and a tender topping together in one pan. On especially hot days, Strawberry-Mint Sorbet (see below) offers a lighter, frosty finish.
Choosing and Storing Fresh Strawberries
Look for berries that are firm, fully red and fragrant, with fresh green caps. Strawberries do not continue to ripen after they are picked, so avoid containers with pale, bruised or moldy fruit.
Refrigerate them promptly and leave the caps in place until you are ready to eat or use the berries. The U.S. Food and Drug Administration recommends rinsing produce thoroughly under running water before preparing or eating it. Wash strawberries just before use rather than before storing them, since excess moisture can accelerate spoilage.
Whether served fresh, blended into a smoothie or transformed into a favorite summer dessert, strawberries bring color, flavor and valuable nutrients to the table.
Here is one of the recipes from Strawberry Love to sample:
Strawberry-Mint Sorbet. Excerpted from Strawberry Love © by Cynthia Graubart, photography © by Keller + Keller Photography, used with permission from Storey Publishing.
Strawberry-Mint Sorbet
Makes about 6 cups
- 1 ½ cups water
- 1 ½ cups sugar
- 20 leaves fresh mint, no stems, plus some small leaves for garnish
- 2 1/2 pounds fresh strawberries, hulled
Heat the water and sugar together in a medium saucepan over medium-high heat. Bring to a boil, then reduce to a simmer. Cook for 10 minutes. Remove from the heat.
Lightly bruise the mint leaves by rubbing between your fingers or pounding, then add to the syrup. Let cool.
When the syrup is cool, remove the mint leaves, then pour the syrup into a blender or a food processor fitted with a metal blade. Add the strawberries and purée. Place a metal sieve over a large bowl and strain the strawberry mixture into the bowl. Place the mixture in the refrigerator and chill for 2 hours, or until thoroughly chilled.
Pour the chilled mixture into a prepared ice cream churn and process according to the manufacturer’s directions. The sorbet will be soft. Transfer the sorbet to a shallow freezer-safe container. Freeze for at least 6 hours before serving. Garnish with the reserved small mint leaves.
Excerpted from Strawberry Love © by Cynthia Graubart, photography © by Keller + Keller Photography, used with permission from Storey Publishing.