Mar 28

Mar 28 Cooking with Tammy Kelly: Strawberries - a Nutritional Powerhouse

Strawberries, a Nutrition Powerhouse

Strawberry picking time is finally here, and what better way to get outside and enjoy the beautiful weather while reaping these sweet treats! We can all agree that strawberries are delicious. However, did you know just what a nutritional powerhouse they are? Here are some great reasons to include strawberries in your diet.

Great for Your Diet

One cup of strawberries contains over 13% of the RDA of dietary ﬁber, yet only 43 calories. The dietary ﬁber in strawberries helps to keep digestion regular, as well as lowers blood pressure and curbs overeating.

Antioxidants

Strawberries contain a chemical compound called phenols. Anthocyanin, a particular phenol abundantly found in strawberries, lends the rich red color to the fruit. Research shows that when anthocyanin-rich foods are consumed, the body's uric acid levels increase, which serves as an antioxidant agent.

Anti-Inﬂammatory

The phenols in strawberries also ﬁght against many inﬂammatory disorders, such as osteoarthritis, asthma and atherosclerosis, by inhibiting the enzyme cyclooxygenase (COX) in the same way that the drugs aspirin and ibuprofen do, without any of the drug side effects.

Anti-Cancer The combination of antioxidant and anti-inﬂammatory agents found in strawberries is well-known to ﬁght against the onset of many different forms of cancer. Thanks to the vitamin C, folate, and the ﬂavonoids quercetin and kaempferol that they also contain, strawberries are a delicious defense against potentially cancerous cells.

Vitamin C

One cup of strawberries contains an incredible 136% of the RDA of vitamin C, an effective antioxidant that can help lower blood pressure, ensure a healthy immune system, and ward off the development of age-related ocular diseases, such as cataracts and macular degeneration.

Magniﬁcent Manganese

One cup of strawberries contains 21% of manganese, an essential nutrient that acts as a powerful antioxidant and anti-inﬂammatory agent. Manganese is also great for the bones, helping in bone building and maintaining proper bone structure. The potassium, vitamin K, and magnesium in strawberries are also important for bone health

Now you have many reasons to give these strawberry recipes a try!

Strawberries in Meyer Lemon Syrup

Last year I got a real deal on a sun damaged Meyer Lemon and managed to revive it enough to try this recipe and a Meyer Lemon Cheesecake one too!

4 cups quartered small strawberries

1/4 cup fresh Meyer lemon juice

1/4 cup sugar

1/4 cup whipping cream

Place berries, juice, and sugar in a large bowl; toss gently to coat. Cover and chill 20 minutes.

Place cream in a medium bowl; stir constantly with a whisk until soft peaks form. Serve whipped cream with berry mixture.

Serves 4, each serving consists of 1 cup berry mixture and 2 tablespoons whipped cream and contains; Calories 157, Fat 6 g, Protein 1.5 g, Carbohydrate 27 g, Fiber 3.4 g, Cholesterol 20 mg,

Sodium 7 mg, Calcium 37 mg.

Strawberry Caprese Pasta Salad

1 ½ to 2 cups Strawberries

8 ounces shell pasta, cooked, rinsed and cooled

8 ounces fresh mozzarella balls, drained (or cubed mozzarella pieces)

1/4 cups slivered fresh basil

1/4 cups slivered red onion

1/4 cup prepared balsamic vinaigrette

Hull and quarter strawberries.

Combine strawberries, pasta, mozzarella, basil and onion in a large bowl (salad can be prepared to this point and refrigerated until ready to serve).

Drizzle with vinaigrette and mix gently until ingredients are well coated.

Strawberry Buttermilk Banana Bread

2 cups whole wheat flour

1 teaspoon baking powder

½ teaspoon baking soda

¼ teaspoon salt

½ tablespoon unsalted butter

2 large egg whites, room temperature

1 ½ tsp vanilla extract

¼ cup plain nonfat Greek yogurt

¾ cup mashed banana (about 2 medium)

2 tablespoon local honey

¼ cup low-fat buttermilk

1 cup fresh strawberries, diced

Preheat the oven to 350°F. Line a 9x5” baking pan with foil, and lightly coat with nonstick cooking spray.

In a medium bowl, whisk together the flour, baking powder, baking soda, and salt. In a separate bowl, whisk together the butter, eggs, and vanilla. Mix in the mashed Greek yogurt, stirring until no large lumps remain. Mix in the mashed banana and honey. Alternate between adding the flour mixture and milk, beginning and ending with the flour mixture, and stirring just until incorporated. (For best results, add the flour mixture in 3 equal parts.) Set aside 2 tablespoons of diced strawberries, and gently fold in rest.

Spread the batter into the prepared pan, and gently press the remaining diced strawberries on top. Bake at 350°F for 40-50 minutes or until a toothpick inserted into the center comes out clean. Cool in the pan for 10 minutes before carefully lifting out the loaf by the foil and transferring to a wire rack to cool completely.

For best results, cut the strawberries to be no larger than the size of chocolate chips to ensure the loaf bakes evenly. Frozen and thawed berries may be substituted for the fresh. The baking time may increase slightly.

Quick and Easy Fresh Strawberry Mousse

12 1/2 ounces strawberries (3/4 pound)

1/2 cup granulated sugar

1 cup whole or whipping cream (cold)

extra strawberries for topping

Clean and slice the strawberries, In a blender or food processor add the sliced strawberries and the sugar and puree. Remove 1/2 a cup of puree and set aside.

In a cold bowl add the cream and beat until stiff peaks form. Then fold in the remaining puree (not the 1/2 cup) gently.

Divide the 1/2 cup of puree between the 4 small/medium, (1 cup) glasses and top with the strawberry mousse. Refrigerate for approximately 1 hour or even overnight if desired. Top with fresh sliced strawberries and serve. Enjoy.

Serves 4, each serving contains; Calories 330, Fat 22 g, Protein 1 g, Carbohydrate 33 g, Fiber 1 g, Cholesterol 81 mg, Sodium 23 mg.

Strawberry Salad with Homemade Lemon Poppy Seed Dressing

1 Head Butter Lettuce

2 cups Fresh Strawberries

2 Spring Onions

Poppy Seed Dressing:

4 tablespoons Extra Virgin Olive Oil

2 teaspoons Poppy Seeds

1 tablespoon Balsamic Reduction

Rinse lettuce, strawberries and onions under running water. Chop everything and place them in a serving bowl. Mix using salad servers or your hands.

To make the dressing, mix all the ingredients in a jar/cup and pour over the salad. Mix the salad again, if needed.

Serve immediately.