Each year I look forward to the arrival of strawberry season, which for me marks the beginning of summer. I love this season not only because we as a family spend more time together visiting new places, fishing, camping or hiking, but also because it provides us with an abundance of delicious fruits and vegetables. Our farmer’s markets are loaded with fresh, colourful local produce which, compared to the imported products, rank much higher in nutrient density.
This year, we visited Herrle’s Farm (http://herrles.com/) twice and picked fragrant sweet strawberries. Picking our own fruit helps us to stay on budget as we use plenty of it. Some we consume immediately, but most of it we store for winter. By washing and freezing them within a few hours of picking, a large portion of their health-supporting nutrients will be well preserved for the colder months ahead.
So what are the health benefits of strawberries? They are a valuable source of antioxidants that help combat the damaging effects of free radicals. Strawberries are also high in anti-inflammatory nutrients. The unique combination of strawberries’ phytonutrients and high amount of fibre ensures their synergistic health supporting benefits in three key areas:
1. Reducing the risk of cardiovascular disease
2. Improvement of blood sugar regulation
3. Reducing the risk of certain cancer types
How to enjoy them? These juicy red berries are delicious on their own as well as in a variety of recipes. Here are three of my favourite ways to prepare strawberries:
Morning Strawberry Smoothie
Ingredients:
- 1 1/2 cup strawberries
- 1 cup kale
- 2 tbsp hemp seeds
- 1/2 avocado
- 1 tbsp raw honey
- 1 cup coconut or almond milk
· water, just enough for desired consistency
Place all ingredients into a high power blender and blend until creamy smooth! Enjoy!
Strawberry Chia Pudding
- 1/4 cup chia seeds
- 1 can coconut milk or 1 1/2 cup almond milk
- 1/2 cup strawberries
- 2 tsp organic vanilla
- maple syrup or raw honey (optional)
- 1/4 cup water (to adjust consistency)
Mix the seeds and vanilla into coconut or almond milk. Cover and place in the fridge for a few hours or overnight. The next morning, remove about 1 cup and top it with sliced strawberries and a little raw honey (or maple syrup). The rest of the pudding can be used later as a snack.
Strawberry Spinach Salad
Ingredients (Serves 4)
- 5 cups baby spinach
- 1 cup strawberries, cut into quarters
- ¼ tablespoon sesame seeds
- 1 cup pecan nuts
- 2 tablespoons olive oil
- 2 tablespoons balsamic vinegar
- 2 tablespoons crumbled goat cheese (optional)
In a large bowl, place spinach, strawberries and sesame seeds. Toast pecans over medium-low heat in a skillet until they are browned. Add the warm nuts to salad. Drizzle oil, vinegar and goat cheese over the salad. Toss and serve.
By Marianna Duba, Holistic Nutritionist