Tiny strawberry packs big dose of good nutrients

The first clue that strawberries are good for you rests in their heart-shaped silhouette. These bright red jewels are packed with vitamins, fiber and particularly high levels of antioxidants known as polyphenols. They are a sodium-free, fat-free, cholesterol-free, low-calorie food.

They are also among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium. Just one serving, or about eight strawberries, provides more vitamin C than an orange. Plus they provide only 49 calories, 12 carbs and less than one gram of fat. As an added bonus, these little jewels are thought to protect your heart, increase HDL (good) cholesterol, lower your blood pressure and guard against cancer.

This member of the rose family isn't really a fruit or a berry but the enlarged receptacle of the flower. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world. In provincial France, they were regarded as an aphrodisiac. These red gems may be good for your heart in more ways than one.

Let your nose be the guide for fresh strawberries. They should smell sweet and be bright red with fresh green caps. Look closely at the berries, making sure there are no signs of mold. One molded berry can spoil the batch. Choose medium-sized berries that are firm, plump and deep red; once picked, they don't ripen further.

Purchase your fresh strawberries last so they can be refrigerated quickly. Berries should not be left at room temperature for more than a few hours or you may begin seeing a browning effect due to the warm temperature. Use the strawberries as soon after purchase as possible to ensure the best color, appearance and highest nutritional value.

Never wash strawberries or remove the caps until just before use. Removing the cap early can reduce the flavor, texture, and nutrient quality. Instead, store unwashed berries loosely covered with plastic wrap in the coldest part of your refrigerator for a maximum of three days. If held longer, a gray mold may develop.

For optimal storage, remove berries from their containers and arrange them no more than two berries deep in a shallow container or tray covered with waxed paper or plastic wrap.

When you are ready to use your strawberries, wash them by placing berries in a colander and rinse under cold running water. Allowing them to sit in water will result in a loss of color and flavor. Before serving or using your strawberries, remove the green cap with a plastic-tipped vegetable peeler or paring knife without removing any of the fruit.

Fresh grown local Arkansas strawberries are available at the Gateway Farmers Market at the corner of Jefferson and east 9th on Tuesday, Thursday or Saturdays, but may be gone soon. To know how many you need to purchase, here's a simple guide: 1 basket equals 1 pint; 1 pint equals about 3 and one-fourth cups whole berries, 2 and one-fourth cups sliced or 1 and two-thirds cups pureed berries; 1 pint of strawberries also equals about 12 very large stemmed berries to about 36 smaller berries.

For more information about strawberries including recipes, contact the Miller County Extension Office, 870-779-3609 or visit us in room 215 at the Miller County Courthouse. We're online at [email protected], on Facebook at UAEXMillerCountyFCS/CarlaHaleyHadley, on Twitter @MillerCountyFCS or on the web at uaex.edu/Miller.

I love this easy Strawberry, Kiwi and Spinach Salad. It can easily be carried to potlucks and assembled there and makes a beautiful presentation.

 

STRAWBERRY, KIWI

AND SPINACH SALAD

3 tablespoons fat-free raspberry vinaigrette dressing

4 cups spinach, stems removed, rinsed and torn into bite-sized pieces

1/4 cup candied pecans, chopped

4 strawberries, quartered

1 kiwi, peeled and sliced

 

Combine spinach, pecans, strawberries and kiwi in a salad bowl. Toss with raspberry dressing and top with candied pecans. Serve immediately.

 

Carla Haley Hadley is a county extension agent, family and consumer sciences, with the Miller County Extension service, part of the University of Arkansas Division of Agriculture.

Upcoming Events