The Sweet Arrival of Strawberry Season

Nutritional Powerhouse: The Strawberry

Strawberries are not just delicious; they are packed with nutrients. The ancient Romans valued strawberries for their medicinal properties, believing they could alleviate a range of ailments from melancholy to kidney stones. Modern science supports some of these claims, highlighting strawberries' high vitamin C content—one cup of strawberries provides more vitamin C than an orange. Vitamin C is crucial for healing, infection resistance, and maintaining healthy bones, gums, and teeth. Additionally, strawberries are rich in antioxidants, fiber, iron, calcium, folate, and vitamin A.

Health Benefits of Strawberries

• Vitamin C: One cup of strawberries contains approximately 89 mg of vitamin C, surpassing the daily recommended intake for adults (75 mg for women and 90 mg for men) (source).
• Antioxidants: Strawberries are high in antioxidants like anthocyanins and ellagic acid, which help combat oxidative stress and inflammation (source).
• Fiber: A cup of strawberries provides about 3 grams of fiber, aiding in digestion and promoting a healthy gut (source).

Selecting and Storing Strawberries

Whether you purchase strawberries from a local farmer's market or a grocery store, choosing the best berries is essential. Look for bright red berries with fresh green caps and avoid any packages with mold. One-and-a-half pounds of strawberries equal one quart, yielding about four cups of sliced strawberries.

Storage Tips

• Container: Store strawberries in a shallow container, loosely covered with plastic wrap.
• Refrigeration: Keep them in the coldest part of your refrigerator for up to three days.
• Washing: Only wash strawberries when you're ready to use them. Rinse under cold running water and remove the green caps with a paring knife or vegetable peeler.

Delicious Strawberry Recipes

Fabulous Strawberry Muffins

Ingredients

• 2 1/2 cups all-purpose flour
• 1/2 cup sugar
• 2 tsp baking powder
• 1 tsp baking soda
• 1/2 tsp salt
• 1 1/2 cups milk
• 1/3 cup melted butter
• 2 eggs, slightly beaten
• 1 tsp vanilla
• 1 pint fresh strawberries, hulled and chopped

Instructions

1. Preheat oven to 400°F. Spray muffin tin with nonstick cooking spray or line with paper liners.
2. In a large bowl, combine flour, sugar, baking powder, baking soda, and salt.
3. In another bowl, whisk together milk, butter, eggs, and vanilla.
4. Make a well in the dry ingredients, pour in the liquid mixture, and add strawberries. Gently fold until just moist.
5. Spoon batter into 12 muffin cups. Bake for 20-25 minutes.

Fresh Strawberry Pie

Ingredients

• 1 9-inch pastry shell, baked
• 4 cups fresh strawberries, hulled
• 1 cup granulated sugar
• 1/2 cup water
• 3 Tbsp cornstarch
• 1/4 tsp salt
• 1 tsp butter
• 1 cup whipped topping

Instructions

1. Arrange 2 cups of strawberries, hulled side down, in the baked pastry shell.
2. Make a sauce with the remaining strawberries: chop and heat them with sugar, water, cornstarch, and salt until thickened. Stir in butter.
3. Cool the sauce and pour over the strawberries in the shell. Chill for several hours.
4. Top with whipped topping before serving.

Tropical Strawberry Pie

Ingredients

• 8 oz. cream cheese, softened
• 1/2 cup sugar
• 8 oz. can crushed pineapple, undrained
• 1 cup grated coconut
• 8 oz. whipped topping, thawed
• 1 9-inch pastry shell, baked

Instructions

1. Cream together softened cream cheese and sugar with an electric mixer for 3-4 minutes.
2. Stir in crushed pineapple and coconut.
3. Fold in half of the whipped topping until well-blended. Spread the filling in the baked pastry crust and chill for several hours.
4. Top with remaining whipped topping before serving.

Enjoying Strawberries in Various Ways

These recipes are just a few ways to savor fresh strawberries. They are also fantastic in smoothies, cakes, crisps, sauces, salads, or simply eaten fresh. Celebrate spring and boost your immune system with the sweet, nutritious taste of strawberries.

For more information on the health benefits of strawberries, visit Harvard T.H. Chan School of Public Health.