Recipe of the Week: Strawberries

Try a new recipe! The Wellness Consortium of Union County has partnered with Union County Farmer's Market to bring you information and healthy recipes that feature locally grown fruits and vegetables.


 FRUIT OF THE WEEK: Strawberries

Strawberries are a great no-fat, low calorie food.  In fact, a cup of Strawberries has only about 50 calories! Strawberries are an excellent source of Vitamin C.  A cup of strawberries has more Vitamin C than a cup of orange slices! Strawberries are also a good source of fiber (approx. 3 grams per cup), folate and potassium.  Fruits and vegetables that are high in potassium, eaten as part of a lower sodium diet, may help to significantly lower blood pressure. 

Selecting Berries at the Grocery:

    • Look for bright red berries with fresh green caps.  It is best to remove caps right before serving the berries. When caps are removed, they tear cells in the berries that release ascorbic acid oxidase, an enzyme that destroys Vitamin C.
    • Visually check each container to make sure there are no signs of mold growth. If one berry is molded, chances are that mold spores have traveled throughout the entire container.
    • When purchasing strawberries by the pound, one-and-a-half pounds equal one quart. This will yield about four cups of sliced strawberries.

Handling & Storage:

    • Use strawberries as soon after harvesting or purchasing as possible. Refrigerator storage does not improve the quality of fresh strawberries. Berries should not be left at room temperature for more than a few hours.
    • The pigments that make strawberries red are heat sensitive.  Warm temperatures will cause berries to turn brown. Strawberries also lose heat-sensitive Vitamin C during browning, heating and cooking.
    • Store unwashed berries loosely covered with plastic wrap in the coldest part of your refrigerator for two to three days at most. Do not wash berries until ready to use.
    • To wash, place berries in a colander and rinse under cold running water. Do not allow berries to set in water as they will lose color and flavor.
    • After washing, remove the green cap with a vegetable peeler or paring knife.  Be careful not to remove any of the fruit.

Info by: University of Illinois Extension, American Hear Association, Penn State Extension


2016 Recipe

2016 Strawberry Recipe Card

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 2015 Recipe

2015 Recipe Card -Strawberry

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 2014 Recipe


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 2013 Recipe

 Strawberry salsa_and_cinnamon_chips


 If you would like to print a copy of this recipeclick here