EXTENSION REPORT

Strawberries Good for the Body and Good for the Heart!

It’s strawberry picking time!  So choose strawberries for a nutritious, healthy treat!

It’s interesting to note that the strawberry, a member of the rose family, is unique in that it is the only fruit with seeds on the outside rather than the inside.

Strawberries also have important nutrients, which can help maintain a healthy heart. Besides being low in fat and calories, strawberries are naturally high in fiber, vitamin C, folate, potassium and antioxidants.

A study presented at the American Dietetic Association Food and Nutrition Conference and Exhibition about the benefits of strawberries in a heart-healthy diet reported that people eating a daily serving of strawberries (about 8 berries and 50 calories) had significant increases in blood folate levels and decreases in systolic blood pressure.

Decreasing systolic blood pressure (the upper number in blood pressure readings) may reduce the risk of heart disease associated with high blood pressure. Homocysteine is an amino acid that can block arteries. Folate helps to reduce blood homocysteine levels. Folate, also known as folic acid, is one of the B vitamins and is called "folate" in foods.

Strawberries are also high in antioxidants such as ellagic acid and anthocyanins, the red pigment in strawberries, which may help prevent heart disease.

According to the American Cancer Society, foods rich in vitamin C, such as strawberries, may lower the risk of cancers of the gastrointestinal tract. Folate may also decrease the risk of some types of cancer.

Ounce for ounce, strawberries have more vitamin C than citrus fruit. One-half cup of strawberries provides more fiber than a slice of whole wheat bread. One cup of strawberries provides 45 calories, 84 mg vitamin C, 26 mg folate and 3.8 grams fiber.

Alabama strawberries are usually available from early March through the middle of May. New varieties have been developed to begin the season sooner. James Miles, Regional Extension Agent for Horticulture stated that a significant amount of strawberries are grown commercially in Baldwin County; strawberries are also grown commercially in North Alabama Counties too.

When selecting berries, look for a full red color, bright luster and firm, plump flesh. Choose fully ripe berries. Strawberries do not ripen after being picked. The caps should be bright green, fresh looking and fully attached. Avoid berries with large uncolored or seedy areas or those with mold.

Use strawberries as soon after purchase as possible. Take berries home immediately after purchase. Remove the berries from their market or store container. Leave caps on the berries, sort and spread gently in a flat container. Store in the refrigerator immediately.

Just before serving, wash them in gently flowing cold water in a colander. Drain and remove caps.

One quart of strawberries yields approximately 3 3/ 4 cups hulled whole berries or 2 1/ 4 cups sliced berries.

Strawberries freeze well with or without sugar. Texture, color and flavor are better when sugar is used.

• With sugar: Wash whole or sliced berries.  Measure or weigh prepared strawberries.  Add 3/ 4 cup sugar to each quart (1 1/3 pounds) of berries.  Mix thoroughly until sugar dissolves or let it sit for 15 minutes. Add one teaspoon of commercial ascorbic acid to the sugar to help protect the color and vitamin C. Pack berries in moisture-vapor-proof bags or containers. Fill containers leaving 1/ 2-inch space at top. Place a small piece of crumpled waxed paper or freezer paper on top of berries in rigid containers to hold berries under the juice. Seal and label. Freeze quickly at 0 degrees F.

• Without sugar: To freeze whole berries without sugar, place in single layer on a tray or cookie sheet, cover lightly and freeze quickly until firm. Remove from pan, and package airtight in moisture-vapor-proof containers or bags. If they are to be used for preserves or jam, measure and bag before freezing.

Here are two refreshing recipes to enjoy:

Strawberry Fruit Smoothie

1 cup strawberries

1 banana

1 cup vanilla nonfat yogurt

8 ice cubes

1 cup orange juice

Combine the strawberries, banana, yogurt and ice cubes in a blender.  Add the orange juice gradually, processing constantly until of the desired consistency.  Pour into two glasses and serve immediately.  Yield 2 servings

Frozen Strawberry Dessert

8 ounces cream cheese, softened

3/ 4 cup sugar

1 (20-ounce) can crushed pineapple, drained

1 (10-ounce) package frozen strawberries, thawed

2 bananas, sliced

1/ 2 cup chopped walnuts

12 ounces frozen whipped topping, thawed

Beat the cream cheese and sugar in a mixing bowl until creamy.  Stir in the pineapple strawberries, banana and walnuts.  Fold in the whipped topping.  Spoon into an 8 x 8-inch dish and freeze, covered, until firm.  Cut into squares and serve frozen.  Yield: 8 servings  

Email address: cbivins@aces.edu
Phone: 937-7176 or 943-5611, 928-0860, ext. 2222

Issued in furtherance of Cooperative Extension work in agriculture and home economics, Acts of May 8 and June 30, 1914, and other related acts, in cooperation with the U.S. Department of Agriculture. The Alabama Cooperative Extension System (Alabama A&M University and Auburn University) offers educational programs, materials, and equal opportunity employment to all people without regard to race, color, national origin, religion, sex, age, veteran status, or disability.