Feature Articles: Food, Fitness and Cooking and Produce
It’s almost time for strawberries!
Tammy Roberts, MS, RD, LD, nutrition and health education specialist, Barton County, University of Missouri Extension
Now that spring is here, it won’t be long before we’ll be able to pick or purchase strawberries at the farmers market. 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.
Here are a couple of strawberry recipes to try:
Strawberry Salad
Ingredients:
- 1 pound spinach leaves
- 2 cups strawberries, sliced
- Fresh onion (optional)
- Almond slices (optional)
In a bowl, mix all ingredients together.
Dressing:
- 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 Slushie
Ingredients:
- 1 pound fresh strawberries
- 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’s Seasonal and Simple guide. It is available online through University of Missouri Extension publications for $15 or at the Barton County Extension office, 801 E. 12th Street in Lamar, MO.
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Last update: Monday, April 26, 2010
