Strawberries
are a very vibrant, aromatic delicate fruit with a juicy, sweet flavor. They
can be eaten as a fresh dish or in prepared foods like jams, juices, pies, ice
creams or used as garnishes.
In one cup, or 152 grams, there are 49 calories in
strawberries (fresh). Calories vary depending on how strawberries are prepared.
In one cup, or 221 grams, there are 77 calories in strawberries (frozen). They are an excellent source of vitamin C and
flavonoids.
Strawberries have ranked among the top 50 best antioxidant foods.
They rank 3rd out of all U.S. foods, 4th out of all
fruits, consumed. June Bearing, Everbearing and Day Neutral are the three types
of strawberries.
Health Benefits and Nutritional Facts
of Strawberries
Strawberries
are rich in fiber, aiding in digestion, as well as lowering blood pressure and
curbing increased appetite. The phenols contained in strawberries help fight
against inflammatory diseases like osteoarthritis, asthma and atherosclerosis
much like aspirin and ibuprofen. A particular phenol, anthocyanin, is a useful
antioxidant to the body by increasing the uric acid levels. Strawberries are a
tasteful protection against potentially dangerous cancer cells because they
contain vitamin C, folate and flavonoids. Vitamin C in strawberries also helps
lower blood pressure, boosts the immune system and fights off diseases of the
eyes. Potassium, vitamin K and magnesium promote healthy bone building and
proper bone structure.
Storing Strawberries
Unfortunately,
strawberries do not keep freshness long. When choosing your strawberries, first
and foremost, always check for bruising, mold, and ripeness. Fresh strawberries
should be stored in the refrigerator, unwashed, in the fruit crisper. Keep them
in a container that air can flow through easily. Fresh strawberries will only
last approximately three days.
In order to
freeze strawberries you must be careful to not lose flavor and possibly end up
with mushy berries. Wash and drain your strawberries, allow them to air dry.
Place the strawberries on a cookie sheet and freeze for 24 hours. After that
time, remove the individual strawberries and place in zip-lock bags or freezer
containers. If you add sugar to your frozen strawberries, add ½ cup of sugar for
every quart of strawberries. Stir them thoroughly and pack the strawberries in
bags or containers leaving a one inch space for expansion while frozen.
Strawberry Recipes
Strawberry
Banana Smoothie
Ingredients:
- ½ cup chopped fresh strawberries
- ½ banana, peeled and sliced
- ¼ cup fat free vanilla yogurt
- ½ cup crushed ice
- Fat Free Whipped Cream for topping
Directions:
Mix the
strawberries, bananas and yogurt in the blender until smooth. Add the ice to
the blender until well blended. Pour smoothie into a chilled mug and top with
fat free whip cream.
Strawberry
Banana Parfait
Ingredients:
- 2 - 6 oz. Fat Free Vanilla Yogurt
- 2 cups Fiber One Honey Clusters cereal
- 1 cup slice fresh strawberries
- 1 banana, sliced
- 4 (10 oz.) cups
Directions:
In each cup,
layer 2 tablespoons of yogurt, ¼ cup cereal, ¼ cup strawberry slices and ¼ cup
banana slices. Finish each cup off with another 2 tablespoons of yogurt, ¼ cup
cereal and remaining yogurt. Garnish the top with any remainder strawberries or
bananas. Serve.
References
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