Here at Macaroni Kid, we're firm proponents of eating locally and seasonally. To the extent you can incorporate fresh, seasonal ingredients into your cooking, you'll be doing your family a world of good and also showcasing produce when its taste is at its best. That's why we've decided to introduce this "In Season" feature on Macaroni Kid EATS! Each month, we'll highlight a fruit or vegetable that is at its peak, and we'll of course include recipes that bring out the best in that particular ingredient. June is definitely strawberry season, and you'd be hard pressed to find anyone more familiar with the health benefits of strawberries than David Grotto, RD, LDN, author of 101 Foods That Could Save Your Life. Dave has agreed to share with us his thoughts on the benefit of strawberries and some of his favorite strawberry-centric recipes, courtesy of the California Strawberry Commission.
Strawberries are one of a handful of fruits that have earned the title of "superfruit." But just what is it about these little red gems that makes them so super? Read on!
Super Nutritious: Strawberries are an excellent example of a nutritious superfruit. They are nutrient dense but also low in sugar (only 8 grams) and have only 50 calories per serving (1 cup or approximately 8 medium strawberries). And with such a low calorie and sugar profile they are a welcome addition for people who want to look and feel their best all year long – not just in the summer! Strawberries are packed with a variety of nutrients including vitamin C, folate, fiber and potassium. They also contain important plant nutrients called polyphenols such as anthocyanins, ellagic acid, ellagitannins, gallotannins, quercetin, kaempferol and phenolic acids.
Super Healthy: Strawberries contain potassium, which helps control blood pressure and fight stroke, as well as fiber, which helps control weight and relieve constipation. The Vitamin C in strawberries helps repair damage in the body and is an important nutrient in promoting a healthy immune system. Strawberries are also packed with folate, a B vitamin that fights birth defects and helps control the inflammatory process associated with heart disease.
The plant nutrients found in strawberries, particularly polyphenols, have antioxidant capabilities
that can reduce inflammation and oxidative stress. These two harmful processes have been linked
to major health risks, including cancer, cardiovascular and neurological disease, arthritis, obesity, diabetes, autoimmune disorders and pulmonary disease. Research on the nutrients found in strawberries have shown promise in various studies in improving cognitive decline, reducing damage that leads to aging, enhanced signaling between brain cells, reducing total and LDL cholesterol and preventing the oxidation of LDL cholesterol, reducing the requirement of insulin for glucose control, and protecting DNA from harmful mutations.
Super Accessible: Some superfruits are only available fresh at certain times of the year or not at all – not so super. Because California Strawberries are grown year round, you can find them fresh or frozen at your local grocery store whenever you want them.
Super Delicious: Perhaps this is the one “super” trait that trumps them all. Who cares if a fruit is good for you if it isn’t delicious? In fact, strawberries are ranked #1 as kids’ favorite fruit and adults love them, too! They are versatile as an ingredient in salads, soups, sweet and savory dishes…you name it. And best of all, they are pretty super tasting all by themselves!
RECIPES!
Frosty Strawberry Pops
You can make this simple frozen treat with your kids, and enjoy serving it because it's both sweet and healthy!
Ingredients:
about a 1/2 pound of California strawberries, stemmed
1 can (5 ounces) evaporated milk
3 tablespoons frozen orange, cranberry or pineapple juice concentrate
Preparation:
In blender container, blend all ingredients about 1 minute until smooth. Pour into eight 3-ounce,
wax-coated paper cups.* Place in shallow pan and insert a wooden craft stick** or plastic spoon
into the center of each. Freeze until firm, about 4 hours. After pops are frozen, they can be
transferred to a reclosable plastic bag for freezer storage. To release pops from cups, dip briefly
into hot water up to rim of cup.
Makes 8 servings.
*Cups can be found in the paper goods or soap section of most supermarkets.
** Wooden craft sticks are available in hobby shops and variety stores.
Nutritional Information Per Serving: 76 calories; 2 g fat; 5 mg cholesterol; 25 mg sodium; 15g carbohydrate; 1 g fiber; 2 g protein.
Skinny Strawberry Sandwich
This simple on-the go or anytime snack combines the unbeatable qualities of healthy, tasty and easy!
Ingredients:
8 ounces Neufchatel cheese or low-fat cream cheese, softened
1 tablespoon honey
1 teaspoon grated lemon zest
4 English muffins, split and toasted
2 cups (about 10 ounces) sliced stemmed California strawberries
Preparation:
In food processor, process cheese, honey and zest until well mixed, or mix in bowl with wooden
spoon. Spread 1 tablespoon cheese mixture on cut side of 1 muffin half; top with 1/4 cup strawberries. Repeat with remaining ingredients to make 8 open-faced sandwiches.
Makes 4 servings.
Tip: Make cheese mixture ahead and store in refrigerator.
Nutritional Information Per Serving: 215 calories; 5 g fat; 11 mg cholesterol; 277 mg sodium; 37 g carbohydrate; 4 g fiber; 7 g protein, 20 % calories from fat.
Strawberry Yogurt Cones
These festive yogurt cones are a perfect (and healthy) alternative to ice cream!
Ingredients:
1 cup fresh California strawberries, stemmed and halved
1 cup non-fat yogurt: plain, vanilla or lemon
4 waffle cones
Colored sprinkles or granola, for garnish
Preparation:
In bowl, gently mix together strawberries and yogurt, reserving 2-3 halves for garnish. Spoon into waffle cones, dividing mixture equally. If desired, garnish with sprinkles or granola and remaining strawberry slices. Serve with spoons.
Makes 4 servings.
Nutrition Information Per Serving (with plain yogurt) 127 calories; .6 g fat; 1 mg cholesterol; 69 mg sodium; 27 g carbohydrate; 1 g fiber; 4 g protein
