If you’re a parent struggling to get your kids to eat well—or if you’re an adult who is struggling to eat well yourself—then you should rejoice at the thought that strawberries are back in season as of late April, and they’ll be at their peak now through August.
Why is this such great news? Well, the Academy of Nutrition and Dietetics notes that half of children ages seven to nine identify strawberries as their favorite fruit. In fact, the average American consumes about eight pounds of strawberries a year!
Those stats sound even better when you consider how good strawberries are for you. At only 50 calories per cup, they’re a good source of vitamin C, which is necessary for body tissue repair and a healthy immune system. They also contain fiber, which helps regulate blood sugar and supports good digestion. Strawberries are even a rich source of potassium, which is necessary for fluid balance and may reduce the risk of high blood pressure and stroke.
You know the bright red color associated with strawberries? They get that color from antioxidants known as anthocyanins, which help the body stave off diseases like cancer and diabetes. A 2019 study “Flavonoids in Hypertension,” published in the journal Current Opinions in Pharmacology, found that anthocyanin might lower risk of heart attacks.
Because of this, you should look for strawberries that are bright red. Any green or yellow patches on the strawberry’s flesh will indicate that they are not fully ripened—and unlike other fruits, strawberries do not continue to ripen after they are picked. You also want to find strawberries that are pleasantly firm, neither too hard nor too soft.
One important thing to note about strawberries is that they are often listed among the Environmental Working Group’s Dirty Dozen—the fruits and vegetables most likely to have pesticides on them. If you want to ensure your strawberries are clean, set them in a colander and rinse them under cold running water. Don’t use any kind of vegetable washes, which are not regulated by the Food and Drug Administration and may leave residue on fruit.
Strawberries are great to have on hand because there are all kinds of ways to incorporate them into a healthy diet. Slice them up and add them to Greek yogurt with some almonds, or toss them into a blender with banana, avocado, orange juice, and ice for an easy shake.
But if you’re feeling ambitious and want to use strawberries to their full potential in the kitchen, try making marinated strawberries for a unique appetizer, or include them in a spinach salad perfect for a spring dinner. And for dessert, a special summer occasion just wouldn’t be complete without strawberry shortcake (recipe online).
Marinated Strawberries
- 1 pound strawberries
- 3/4 cup goat cheese
- 1/4 cup cream cheese
- 1 teaspoon fresh basil
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/4 cup balsamic vinegar
- 2 tablespoons olive oil
Combine olive oil and balsamic vinegar with salt, pepper and basil. Chop strawberries into half-inch cubes. Allow them to marinate in the vinaigrette for three to four hours. In a separate bowl, combine goat cheese and cream cheese. Refrigerate until ready for use. To serve, spread toasted baguette slices with goat cheese mixture and top with marinated strawberries.
Strawberry Salad
For the salad:
- 10 ounces baby spinach
- 1 pound of strawberries, washed and quartered
- 1/4 cup candied pecans
- 1/4 cup pistachios
- 1 cup feta cheese
For the dressing:
- 1/2 cup white wine vinegar
- 1/2 cup honey
- 1/2 cup olive oil
- 2 tablespoons lemon juice
- 2 tablespoons poppy seeds
Combine ingredients for the dressing and refrigerate for two hours. Whisk the dressing once more right before serving to ensure all ingredients are blended. Toss spinach, strawberries, nuts and cheese before adding the dressing. This salad can be served with grilled chicken if desired.
