April 18, 2002

Prairie Fare: The Pick of the Season

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

I can always tell when spring has arrived. The scent of newly mown grass fills the air. My tulips make a valiant attempt at growing until some energized bunnies devour them. My neighbors come out of hibernation, too. Their grills are retrieved from storage, meals move outdoors, and the inviting aroma of grilled food fills the air.

I also look forward to springtime at the grocery store. Strawberries arrive at their peak flavor and quality beginning in April. They’re ready for fruit trays at springtime events. Buying fresh fruits "in season" is less expensive, too.

Strawberries have a long history. Today there are more than 600 varieties of strawberry plants. Some say they get their name because they were originally sold at market on long grass straws, hence the name: "straws of berries." Others say they get their name because straw was often used as a bedding to protect the growing plants. Still others say the name comes from the tiny straw-like projections on the surface of the berries.

Regardless of the name or its origins, strawberries are a very healthful food. In the distant past, strawberries were believed to cure illnesses, and strawberry patches were common near hospitals. While pharmacists aren’t currently dispensing strawberries, strawberries do contain certain "plant chemicals" that have health benefits.

A serving of strawberries (about eight medium berries) provides vitamin C, folate, fiber and potassium. While high in nutrients, strawberries contain just 45 calories for a serving.

A serving of strawberries contains 160 percent of the daily recommendation for vitamin C, a natural antioxidant that may help protect us from certain types of cancer. A serving also contains about 20 percent of the daily recommendation for folate, the natural form of folic acid. Folic acid is a B vitamin that has been shown to reduce the risk for birth defects among women of childbearing age. It may reduce our risk for heart disease and certain types of cancer, too.

With 4 grams of fiber per serving, strawberries promote a healthy digestive system and also may reduce blood cholesterol levels. Strawberries contain the mineral potassium, which is linked with helping normalize blood pressure levels.

Where do you sign up for some of these health benefits? At the grocery store, look for plump, shiny red strawberries with no signs of mold, mushiness or shriveling. Strawberries should be fully ripe, because they do not ripen after picking. Keep fresh strawberries refrigerated, and wash berries just before use.

Here’s a tasty, colorful and seasonal side dish to move toward the recommended five servings of fruits and vegetables daily.

Grilled Fruit Kabobs

12 oz. hulled fresh strawberries
11 oz. can mandarin oranges
1 kiwi, quartered
1 unpeeled red apple, cored and cubed
1/2 honeydew melon or cantaloupe, scooped into balls
Fresh wedges of pineapple

Glaze

Juice of 1 lemon
1/3 c. orange juice
1 Tbsp. cornstarch
2 Tbsp. honey
Ground cinnamon, to taste
3 tsp. chopped fresh mint

In a small saucepan, dissolve cornstarch in lemon juice. Add remaining ingredients, except mint. Stir until mixture thickens; add mint. Place fruit on kabob skewers, and paint fruit with glaze. Broil or grill until fruit is cooked through and lightly browned. Serve immediately. Serves 4. A serving contains 185 calories, 4.2 grams of fiber and 1 gram 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