While there are plenty of refreshing and colorful fruits in season for summer, there’s one bright and juicy berry that often rises above the rest – strawberries!
They’re versatile, refreshing and can be found at most local markets this time of year. Make healthy eating fun by adding them to daily meals and snacks.
Did you know?
A strawberry is actually a member of the rose family (what!?) and not a true berry (mind blown!). The seeds on the surface of the “berry” are called achenes, which are the true fruit portions and a good source of fiber providing 3 g per serving.
Clinical research suggests eating one serving a day of eight strawberries may improve heart health, control diabetes and support brain health. These fiber-filled berries contain many essential nutrients to help our bodies function at their peak.
Why to love these berries
- One serving makes for a quick and satisfying on-the-go snack.
- Just one serving meets 110% of the recommend daily value of vitamin C.
- Versatile fruit that can be used in savory recipes such as strawberry salsa and sweet recipes for foods like jams and more.
You can also use strawberries as a natural sweetener. Enhance your hydration routine by infusing strawberries into water. Plus, they’re perfect to round out any dish and add a pop of color as a side item.
How to pick the perfect strawberries
- Rich red color, plump flesh and firm feeling
- The caps should be bright green, fresh looking and fully attached
- Avoid berries with large uncolored areas, bruises or mold
Storage & preparation
When you get home from the store or market, remove berries from the container immediately and store in an air tight container inside your refrigerator’s cold storage bin. This allows for increased humidity and decreased airflow to help maintain freshness. Tip: refrain from pre-slicing them your berries.
Prior to serving, wash berries in a colander with a steady flow of cold water. If desired, remove the green caps with a paring knife or with a strawberry huller. Tip: save these to add to your smoothies later. Fresh strawberries are best eaten within 2-3 days of initial purchase.
How to prep dishes & cook with strawberries
- Top cereal, oatmeal or yogurt with fresh strawberries.
- Toss sliced strawberries into a simple spinach salad with your favorite veggies, red onion, almonds and goat cheese to increase your fiber intake.
- Switch up your breakfast routine with a whole wheat English muffin topped with low-fat cream cheese and sliced strawberries to round out the first meal of your day.
Sweet & Savory Fruit Kebabs
These colorful skewers are easy to make and fun to eat! Serve with yogurt or sweet and
nutritious cinnamon-tahini dip.
- Long or short wooden skewers
- 8 strawberries cut into halves
- 16 pineapple chunks diced into 1-in. pieces
- 16 green or purple grapes
- 1 8 oz. package low-fat mozzarella cheese, cut into 16 pieces
Pierce and slide a cheese cube, grape, pineapple and strawberry onto each skewer (double up on fruit if using long skewers). Repeat with remaining fruit.
For more, check out 5 of our favorite healthy strawberry recipes on the blog!