Strawberries!

This week we will be focusing on strawberries, since May is known as national strawberry month. Strawberry season in North Carolina starts in mid-April and runs until mid-June. One fun fact about the strawberry is that it is the only fruit to have the seeds on the outside of the fruit. Strawberries are good sources of vitamin C, antioxidants, dietary fiber, and manganese. From these nutrients, strawberries are touted to be a heart-protective, anti-cancer, and anti-inflammatory fruit. They are also low calorie, containing only 50 calories in one cup of fresh, sliced strawberries.  

When buying or picking strawberries, look for bright, shiny, deep red berries with attached green caps. Also, make sure that they are firm, plump, and free of mold. While large strawberries may be appealing, smaller ones tend to be more flavorful. It is best to use strawberries as soon after harvesting or purchasing as possible. You may also store them in refrigerator for 2 to 3 days unwashed. It is important to remember to not wash the berries until you are ready to use them because rinsing them removes the natural protective outer layer. When rinsing them, do so in running cold water with their green caps still attached.  If you are feeling ambitious you can even visit farms to pick you own strawberries. Locations can be found on our website (http://advocatesforhealthinaction.com/resources/localfoods), just scroll down and it is on the right side of the page!

Here are a few ways to incorporate strawberries into your diet:

•  Top your morning cereal with sliced berries
• Add them to yogurt or cottage cheese
• Toss them in your salad
• Make your own strawberry jam
• Add them in to your smoothie
• For dessert you could either drizzle them with honey or put whip cream over them

Strawberry and Spinach Salad Recipe

This spring salad is teaming with vitamin A and vitamin C. The bright green of the spinach and contrasting red of the strawberries is beautiful and the flavors are excellent together. Spinach is also in season during the spring months and is a good source of iron and calcium. 

Ingredients:

• 1 pint of fresh strawberries
• 2 bunches of fresh spinach
• ½ cup of feta or goat cheese
• ½  cup of balsamic vinaigrette
• 2 tablespoons of slivered almonds or walnuts

 Directions:

1. Wash strawberries under cool running water. Remove caps and set aside to drain.
2. Wash spinach and remove large tough stems. Tear large leaves into small pieces. Drain.
3. Slice strawberries into halves or quarters and place in a bowl. Add dry spinach, almonds or walnuts, and cheese.
4. Pour dressing over all and toss