July 19, 2001

Prairie Fare: Strawberry Fields

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

I just couldn’t resist. The enormous shiny red strawberry lying in a bed of green leaves was easily within my grasp. Only about 10 years old at the time, I quickly reached over and plucked the prize berry and dropped it in my bucket. And I got caught.

The lady in the broad-brimmed hat in the lifeguard-style high chair had eagle eyes and a loud whistle as she monitored about a dozen strawberry pickers in the "pick your own" field. "Stay in your own row!" she yelled. I nearly had a heart attack.

I always have wondered what she would have done had I eaten that berry. Needless to say my hands didn’t stray from my row any more that afternoon. But there were a few older, and cagier, strawberry pickers secretly snacking in the field that day. Their lips looked rosier at the end of their row. I would have weighed them before and after picking the berries.

Eating strawberries is something to be encouraged for people of all ages. Strawberries got their name from a time when entrepreneurial children strung the red berries on grass "straws" and sold them by the straw.

A serving of strawberries ( eight medium-size berries or about 5.5 ounces) contains about 50 calories, no fat, no sodium, 230 milligrams of potassium, plus vitamin C, folate, fiber and other nutrients. While oranges get all the glory for their vitamin C content, a serving of strawberries contains 96 milligrams of vitamin C and a medium orange contains 60 milligrams. The vitamin C in strawberries serves as an antioxidant that protects our cells from damage from free radicals.

A serving of strawberries also contains about 4 grams of fiber, or 14 percent of the daily recommendation. Dietary fiber promotes a healthy digestive tract and may also reduce the risk for certain types of cancer and other diseases.

Strawberries also are a good source of folate, one of the B vitamins. A serving of strawberries contains about 20 percent of the daily recommendation for folate. Among women of childbearing age, adequate folate intake (400 micrograms daily) can help reduce the risk for certain types of birth defects, including spina bifida. Some other good sources of folate are dark leafy greens like spinach, broccoli, fruit including oranges and cantaloupe, cooked dry edible beans and folic acid fortified cereal, bread and pasta. Adequate folate/folic acid may promote heart health by reducing the amount of homocysteine in the blood. A high level of homocysteine is a potential risk factor for heart disease.

When selecting fresh strawberries, look for plump berries with bright green foliage. Since they don’t ripen after picking, be sure the berries are rosy ripe when you select them. Store them in the refrigerator loosely covered. Right before using them, rinse strawberries in a strainer or colander using cool water. Don’t remove their green caps before rinsing. Gently pat dry with paper toweling if needed.

Strawberries are a tasty way to aim for the recommended five or more total servings of fruits and vegetables daily. So, add some strawberries -- or other fruit -- to your cereal in the morning. Try a fruit smoothie for a snack. How about a salad for lunch and some raisins for an afternoon snack? Try a baked potato and a side portion of vegetables for your evening meal.

Strawberries taste great –unadorned or with a fruit dip. Here’s a tasty dessert that’s easy to make, yet fancy enough to serve for company.

Strawberry Angel Food Dessert

Ingredients:
1/2 large or 1 small angel food cake
2 3-ounce packages sugar-free strawberry gelatin
1 10-ounce package frozen strawberries, thawed (or about 2.5 cups fresh berries, sliced)
2 cup hot water
2 small boxes vanilla instant pudding
4 cups lowfat milk
8 ounces light whipped topping
2 bananas

Procedure:
Tear cake into bite-size pieces and place in a 9x13-inch ungreased cake pan. Dissolve gelatin in hot water (do not add cold water). Add sliced strawberries to gelatin, stir and pour over cake. Refrigerate until firm. Mix pudding mix with milk according to package directions and fold in whipped topping. Spread over cake and refrigerate. Top with additional whipped topping and banana slices. A serving contains about 250 calories and 4 grams of fat.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu