Food of the Week

Scrumptious Strawberries

Why do we love them?

Strawberries are rich in antioxidants.  They are a wonderful source of Vitamin C and also contain phenolic phytonutrients which provide them with their rich red colour.  These heart-healthy nutrients provide powerful antioxidant and anti-inflammatory protection.

How should I prepare them for maximum health benefits?

Look for ones which are fully ripe as they will have maximum flavour and more nutrients.  Favour organically grown berries where possible.  Strawberries are best eaten fresh rather than cooked as thier nutrients - including vitamins, antioxidants and enzymes - are unable withstand the high temperatures used in baking.

Why are they good for me?

Hugely Healthy!

They promote optimal health by lowering inflammation in the body which can contribute to Conditions such as Arthritis and Asthma.

Joint Winners!

Studies have shown that Vitamin C-rich foods such as strawberries can help protect humans from inflammatory polyarthritis, a form of Rheumatoid Arthritis involving two or more joints.  Vitamin C may promote joint helalth not only because it is a powerful antioxidant and can protect joints from damaging free-radicals, but also because it is necessary for an enzyme that promotes the production of collagen.

Did you know?

Strawberries are a concentrated source of oxalates which might be of concern to some individuals. They are one of the 12 foods on which pesticide residues have been most frequently found.

What are my credentials?

Vitamin C, manganese, dietary fibre, iodine, potassium, folate, B2 (riboflavin), B5 (pantothenic acid), vitamin K, magnesium

Carotenoids: beta-carotene, lutein and zeaxanthin

Flavanoids: catechin, quercetin

How to select me?

Try to purchase no more than 3 days in advance as they do not store well.  Avoid those which are dull in colour or have green or yellow patches which are likely to be lower in flavour as they did not have time to ripen fully.  Wash just before use.

Ways to use fresh strawberries

Add chopped to a salad to add flavour and colour.

Strawberry Parfait

Layer sliced strawberries, whole blueberries and plain natural yogurt (cow's or sheep or dairy-free coconut yogurt) in a wine glass for a colourful dessert.  Top with a sprinkling of sunflower or pumpkin seeds for a mineral boost.

Strawberry smoothie

Blend strawberries with organic natural yogurt, a banana, some avocado and a handful of greens.  Add water to make a tasty nutrient-packed drink.

High Energy Breakfast Shake

Combine a banana, a handful of strawberries, some coconut or almond milk, an avocado and some nut butter (cashew, almond or mixed nut butter), spirulina or powdered greens in a high speed blender.  Add a couple of dessertspoons of cacao powder for a chocolatey hit.

Strawberries and Balsamic Vinegar

Combine one teaspoon of good quality balsamic vinegar and half a teaspoon of honey or maple syrup - pour over strawberries.  Serve at room temperature.


Source: WHF, Mateljan, G.