May Super Food- Strawberries

For the month of May, let's learn about the benefits of Strawberries:

  • Strawberries are a bright and vibrant fruit that boosts numerous health benefits. They are rich in vitamin C and manganese. They are also packed full of antioxidants. They have heart healthy benefits and promote blood sugar control.
  • Fresh strawberries are high in water and low in carbohydrates. They have a low glycemic index and should not lead to large spikes in blood sugar levels. Strawberries also contain both soluble and insoluble fiber. A cup of fresh strawberries provides 50 calories, 3 grams fiber, 12 grams of carbohydrate and 0 grams of fat.
  • Strawberries can be added to every day foods, providing both flavor and texture. Try adding them to pancakes, oatmeal, plain yogurt and salads.

Enjoy this wonderful fruit and happy cooking!

Recipes

Healthy Strawberry Muffins

Per 1 muffin: Calories 163, Carbohydrates 26 grams, Protein 4 grams, Fat 5 grams, Saturated Fat 3 grams, Sodium 207 mg, Fiber 2 grams

IngredientsStrawberry Muffins

  • 1 ½ cup chopped fresh strawberries
  • ¼ cup all purpose flour
  • 4 tablespoons unsalted butter
  • 1 cup unsweetened applesauce
  • ½ cup pure maple syrup or honey
  • ¼ cup milk
  • 1 teaspoon vanilla extract
  • 2 eggs
  • 1 teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 1 cup white whole wheat flour
  • ½ cup all purpose flour

Directions

  1. Preheat oven to 375 degrees F
  2. Spray a muffin tin with cooking spray or line with parchment paper liners
  3. Place chopped strawberries in a bowl and toss gently with ¼ cup all purpose flour. Set aside.
  4. Place butter in a large microwave-safe bowl. Microwave on high heat until butter is melted.
  5. Add the applesauce to the bowl with the butter. Add the maple syrup or honey, milk, vanilla and eggs. Whisk until combined.
  6. Add the baking powder, baking soda, and salt. Whisk until combined.
  7. Add the white whole flour and ½ cup all purpose flour. Use a rubber spatula or spoon to mix until almost combined. Fold in the strawberries until just combined. Scoop the batter into the prepared muffin tins.
  8. Bake for 16-18 minutes, until a tester inserted into the center of a muffin comes out clear. Let muffins cool in the pan for 5 minutes and then remove them to a wire rack to finish cooling.
  9. Muffins can be stored at room temperature for up to 3 days. Place them on top of a paper towel to absorb excess moisture, and seal them in an airtight container. Muffins can be stored in the freezer, wrapped airtight, for up to 2 months.

Poppy seed Strawberry Salad

Recipe Serves 4: Calories 176, Fat 14.1 g, Saturated 3.9 g, Carbs 7.6 g, Fiber 2.8 g, Protein 6.6 g, Sodium 93.5 mg

IngredientsStrawberry Poppy Seed salad

  • 1 bunch spinach
  • 10 large strawberries, sliced
  • 2 teaspoons sugar
  • 1 teaspoon salt
  • 4 tablespoons white wine vinegar
  • ½ cup olive oil
  • 1 tablespoon poppy seeds

Directions

  • In large bowl, mix the spinach and strawberries
  • In a blender, place the sugar, salt, vinegar and oil then blend until smooth. Stir in the poppy seeds. Pour over the spinach and strawberries and toss to coat.