It’s strawberry season in Maryland, and these nutritionally potent little packages are the picture of beauty when they’re perfectly ripe.
Vividly colored fruits and vegetables such as strawberries contain anthocyanins, a flavonoid that’s linked to better heart health. Strawberries are also a smart source of fiber, a type of carbohydrate that nearly everyone needs more of—the average American eats just 15 grams of fiber a day, much less than the recommended 25 to 30 grams. More than a quarter of strawberries’ carbohydrate content is in the form of fiber, and each cup provides 3 grams. Strawberry season doesn’t last long. In only a couple of weeks, locally grown berries will be just a memory for 2019—snack now, while you still can.
Strawberry & Prosciutto Bruschetta
Serves 4
4 slices French baguette, 1 ounce each 4 large strawberries, sliced 2 ounces prosciutto 4 teaspoons balsamic glaze 4 teaspoons extra-virgin olive oil 1/2 teaspoon kosher salt Arugula or fresh basil for garnish
Toast the slices of the baguette. Drizzle 1 teaspoon of extra-virgin olive oil on each slice of toasted baguette. Layer 1/2 ounce of prosciutto and one sliced strawberry on the baguette. Drizzle 1 teaspoon of balsamic glaze on top of each slice and sprinkle with salt. Garnish each piece of bruschetta with a leaf of arugula or fresh basil.
Nutritional information (per serving)175 calories, 8 grams fat, 6 grams protein, 20 grams carbohydrates, 1 gram fiber, 4 grams sugar, 797 milligrams sodium*Nutritional information is for estimation purposes only and may vary based on brand and weight of individual ingredients
Food for Thought
Strawberries typically show up high on the list of the “Dirty Dozen,” an index produced by the Environmental Working Group noting the fruits and vegetables with the highest levels of pesticide residue. Consider purchasing organic strawberries to mitigate any potential risks.
