Berries signify summer and rightfully so, as the warmer months are the peak harvest for these fruits.  Many berries are suitable to eat raw and most types vary from 50 to 100 calories per serving if eaten raw. Berries are brimming with vitamin C, potassium, and fiber.

Strawberries Serving size 8 medium berries (147g) Amounts Per Serving % Daily Value Calories 45   Calories from Fat 0   Total Fat 1g 0% Saturated Fat 0g 0% Cholesterol 0mg 0% Sodium 0mg 0% Total Carbohydrate 10g 3%   Dietary Fiber 3g 12%   Sugars 1g Protein 1g Vitamin A 0% Vitamin C 140% Calcium 2% Iron 4% * Percent Daily Values are based on a 2,000 calorie diet.

Selection

In general, berries should be dry, firm, well shaped, and eaten within a week after purchase. If you can’t eat them that soon, remember that berries freeze well! It’s best to buy berries that are ‘in-season’ as they’ll cost less and are more ripe and flavorful than ‘out-of-season’ berries.

Stay away from containers of berries with juice stains which may be a sign that the berries are crushed and possibly moldy; soft, watery fruit that means the berries are overripe; dehydrated, wrinkled fruit that means the berries have been stored too long.

Strawberries should be a bright shade of red and the caps on the berries should be green and fresh looking. Berries that are green or yellow are unripe and will taste sour.

Storage

After purchasing berries, check the fruit and toss out any moldy or deformed berries. Immediately eat the overripe berries within 24 hours. Return the other berries back to the original container or they should be arranged unwashed in a shallow pan lined with paper towels, and washed just prior to use. The berries may be topped with a paper towel to absorb any additional moisture. Plastic wrap the entire container. This will ensure the fruit retains its freshness, but generally berries should be eaten within one week.

Freezing Berries

Because berries have a short shelf life, an alternative to enjoy them year round is to buy them fresh and freeze them yourself. The secret to successful freezing is to use unwashed and completely dry berries before placing them in a single layer on a cookie sheet in the freezer. Once the berries are frozen, transfer them to plastic bags or freezer containers. Frozen berries should last approximately ten months to one year.

Preparation of Berries

When you’re ready to use the berries, go through the lot once more to sort out any undesirable fruit. Then, rinse, drain, and pat dry the fruit. Commercially frozen berries do not need to be ‘cleaned’ or thawed. If you froze your own berries, a quick rinse may be necessary.

Berry Helpful Hints

• Whole frozen berries destined for your baked goods should be used frozen. Gently fold into pies, cakes and muffins just prior to use.
• Store whole frozen berries in their unopened or tightly resealed packages in your freezer. If berries are to be served alone, thaw until they are pliable and serve partially frozen. Add sugar to taste — it brings out both the flavor and the luscious juices.

Recipes

No Crust Strawberry Pie
Serves 8
One 5 A Day serving
Source: Unknown

Ingredients

3 cups fresh strawberries
1 (2.1 ounce) package sugar-free cook and serve vanilla pudding mix
1 (.6 ounce) package sugar-free strawberry flavored gelatin
2 cups water

Rinse and hull strawberries. Distribute evenly in a 10-inch pie pan. In a medium saucepan combine pudding mix, gelatin mix, and water. Stir well and bring to a full boil. Pour mixture over strawberries and refrigerate for 4 to 6 hours. Top with light or low fat frozen whipped topping prior to serving, if desired.

Nutrition information per serving: Calories 58, Fat 0.3g, Cholesterol 0mg, Fiber 2g, Sodium 187mg, Protein 1.7g.

Strawberry Spa Turkey Salad
Serves 4
Three 5 A Day servings
Resources: PBH/California Strawberry Advisory Board

Ingredients

6 Tbsp chopped prepared mango chutney
¼ cup nonfat plain yogurt
¼ cup nonfat mayonnaise dressing
2 Tbsp lime juice
Salt and pepper to taste
Lettuce leaves
8 slices (1 oz each) cooked, skinless turkey breast
2 pint basket strawberries, stemmed and halved
1 cup red seedless grapes
¾ cup celery, sliced
½ cup red onion, chopped
Mint sprigs, for garnish

In small bowl whisk chutney, yogurt, mayonnaise and lime juice; season with salt and pepper. Line platter or 4 individual serving plates with lettuce; top with turkey, strawberries, grapes, celery and onion. Drizzle with chutney dressing; garnish with mint sprigs.

Nutrition information per serving: Calories 261, Fat 4g, Calories from Fat 12%, Cholesterol 44mg, Fiber 5g, Sodium 282mg.

Strawberry Breakfast Salsa
Serves 4
Two 5 A Day servings
Resources: PBH/California Strawberry Advisory Board

Ingredients

1/3 cup apricot jam
3 Tbsp water
1 tsp cinnamon
2 pint baskets of strawberries, stemmed and cut into ¼-inch dice

In medium bowl whisk jam, water and cinnamon; add strawberries. Toss gently to combine. Serve salsa over pancakes, waffles, French toast, hot cereal, or mix into plain yogurt.

Nutrition information per serving: Calories 147, Fat 1g, Calories from Fat 6%, Cholesterol 0mg, Fiber 4g, Sodium 7mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion

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