Summer Sweet and Healthy Strawberries
It’s summertime and our tastebuds are ready to be delighted by all those fresh and yummy healthy treats! Here in southeast North Carolina, it’s strawberry season-and I literally cannot get enough of these incredible sweet and juicy locally grown berries. I’ve been making a trip to my farmers market several times a week to keep our bowl full of these tiny bites that are not only delicious, but also pack a powerful amount of nutrients. Before we dive into the fascinating world of strawberries and uncover their numerous health benefits that make them a must-add to your diet, let’s learn a few interesting and fun facts about strawberries! First-did you know that strawberries are part of the rose family??? Or that each berry has more than 200 seeds on its surface??? Another fun fact: Strawberries date back to ancient Rome, and were used to treat depression, fever, and sore throat! All amazing facts, but on to some benefits of adding these super low calorie and yummy berries to your diet-and two summer strawberry recipes to try.
Strawberries are a nutritional powerhouse, rich in vitamins, minerals, and dietary fiber. They are an excellent source of vitamin C, which plays a vital role in boosting the immune system, promoting healthy skin, and aiding in collagen production. Additionally, strawberries contain folate, potassium, manganese, and several B vitamins that contribute to overall health and well-being. Strawberries are bursting with antioxidants that help protect the body against oxidative stress and damage caused by free radicals. These antioxidants, including anthocyanins and ellagic acid, have been linked to a reduced risk of chronic diseases, such as heart disease, cancer, and neurodegenerative disorders. Many consider these juicy red treats a superfood!
Regular consumption of strawberries has been associated with a lower risk of heart disease. The potent antioxidants present in strawberries help prevent the oxidation of LDL (bad) cholesterol, reducing the risk of plaque buildup in the arteries. Furthermore, their high fiber content helps regulate cholesterol levels and maintain healthy blood pressure. The powerful antioxidants found in strawberries also play a role in supporting brain health. Research suggests that these antioxidants may help improve cognitive function and memory, while reducing age-related decline in brain function. Strawberries' beneficial effects on the brain can be attributed to their ability to reduce inflammation and oxidative stress in the brain cells. Strawberries are also an excellent source of dietary fiber, which aids in maintaining a healthy digestive system. Fiber promotes regularity, can prevents constipation, and supports the growth of beneficial gut bacteria. By keeping your digestive system in good shape, strawberries contribute to overall gut health and may reduce the risk of digestive disorders.
At only around 50 calories a cup, strawberries can be added to the diet in smoothies, salads, jellies, and baked goods. Try adding some whole berries to frozen yogurt or serve with sliced cheese and crackers. Personally, I like mine with a dallop of whip cream or straight from the bowl while standing in front of the fridge on a hot summer day!
I hope it’s strawberry season where you live! Go out and pick some up and try them in the summer recipes below!
Strawberry Spinach Salad:
Ingredients:
- 4 cups fresh spinach leaves
- 1 cup sliced fresh strawberries
- 1/4 cup crumbled feta cheese
- 1/4 cup sliced almonds or walnuts
- 2 tablespoons balsamic vinegar
- 1 tablespoon extra virgin olive oil
- 1 teaspoon honey
- Salt and pepper to taste
Instructions:
1. In a large salad bowl, combine the fresh spinach leaves, sliced strawberries, crumbled feta cheese, and sliced almonds.
2. In a small bowl, whisk together the balsamic vinegar, extra virgin olive oil, honey, salt, and pepper to make a dressing.
3. Drizzle the dressing over the salad ingredients and toss well to coat everything evenly.
4. Serve the Strawberry Spinach Salad as a refreshing and nutritious side dish or add grilled chicken or tofu for a complete meal.
Strawberry Watermelon Salad
Ingredients:
- 2 cups fresh strawberries, hulled and halved
- 4 cups cubed watermelon
- 1/4 cup fresh mint leaves, chopped
- 2 tablespoons lime juice
- 1 tablespoon honey (optional)
- Fresh basil leaves for garnish (optional)
Instructions:
1. In a large bowl, combine the fresh strawberries, cubed watermelon, and chopped mint leaves.
2. In a small bowl, whisk together the lime juice and honey (if using) to make a dressing.
3. Pour the dressing over the strawberry and watermelon mixture and gently toss to combine.
4. Let the salad sit for about 10 minutes to allow the flavors to meld together and the fruits to release their juices.
5. Serve the Strawberry Watermelon Salad in individual bowls or a large serving dish, garnished with fresh basil leaves if desired.
6. Enjoy the salad immediately or refrigerate for a short time to chill before serving.