Strawberries are the most popular type of berry fruit in the world. The best time to get strawberries is between April through July, their peak season. However, in many places, they are available year-round. In the U.S., commercial strawberry production generally takes place in the coastal and southern inland regions of California and on the East Coast, where Florida’s production becomes especially important during the winter months. The two most popular types of strawberries grown in the United States are Fragaria virginiana and Fragaria ananassa.
Tips for Purchasing
Because strawberries are very perishable, they should only be purchased a few days prior to use. Choose berries that are firm, plump, and free of mold. They should have a shiny, deep red color and attached green caps. Strawberries do not ripen further once they have been picked, so avoid those that are dull in color or have green or yellow patches since they are likely to be sour. The best way to tell if the strawberry is ripe is by its fragrant smell. Full ripe berries will not only have the best flavor and texture but will also have more nutrients. Both under-ripe and over-ripe strawberries have been shown to have lower vitamin C content and decreased phytonutrient content in comparison to optimally ripe strawberries.
Storing
Before storing strawberries, be sure there are not any molded or damaged ones. Strawberries should be stored at a temperature of 32 °F, with a humidity of 95%. Under these conditions, strawberries are acceptable for up to two weeks. Strawberries stored at general refrigeration temperatures below 41°F will have an approximate shelf life of three days. Do not leave strawberries at room temperature or exposed to sunlight for too long, because this will cause them to spoil.
Strawberries should not be washed until right before using. Do not remove their caps and stems until after you have gently washed the berries under cold running water and patted them dry, otherwise, they will absorb excess water, which can degrade strawberries’ texture and flavor. To remove the stems, caps, and white hull, simply pinch these off with a twisting motion using your fingers or with the point of a paring knife.
Nutrient Dense
This fruit tastes delicious even while being among the fruits and vegetables ranked highest in health-promoting antioxidants. Given their unique combination of antioxidant and anti-inflammatory nutrients, strawberries have many health benefits. They help with cardiovascular support and help prevent cardiovascular diseases; strawberries improve the regulation of blood sugar, which then decreases the risk of type 2 diabetes; and they help prevent certain cancer types, including breast, cervical, colon, and esophageal cancer.
Strawberries are virtually fat-free, contain no cholesterol, and are an excellent source of folic acid that helps the body metabolize protein. Strawberries are a superior source of vitamin C. Eight strawberries provide more vitamin C than an orange! They are a good source of potassium, too. Strawberries are low in calories (about 50) per 1-cup serving.
Preparation
The sweet juiciness and bright red color of strawberries can enhance both the taste and appearance of any meal. The healthiest way to prepare strawberries is to use them when they are fresh and not cooked. This is because strawberries retain their maximum amount of nutrients and taste when they are fresh. When strawberries are cooked, their nutritional value goes down. This is because their nutrients, including vitamins, antioxidants, and enzymes, are unable to withstand the temperature of 350°F, which is often the temperature used for baking.
Serving
The strawberry flavor is at its best at room temperature. Remove the berries from the refrigerator an hour or two before serving.
Sliced strawberries are a great addition to something simple, such as a green salad or fruit salad. Dried strawberry slices can be added to muffins, pies, and cakes or can be used in cereal flakes as a breakfast recipe. Strawberries can be added to breakfast shakes to give them a more vibrant taste and texture. Another option is to blend strawberries with a small amount of orange juice and use it as a refreshing coulis sauce, a thick French sauce made from pureed and strained vegetables or fruits. Fruit coulis sauces are commonly used in desserts. Strawberries are a common addition to several dairy products as well. They can be added to yogurts, parfaits, and smoothies. And every now and then, when that sweet tooth kicks in, strawberries can be a healthy addition to ice cream and milkshakes.
You can eat strawberries out of hand on the run. Just wash and bite – anytime, anyplace! Heath, convenience, and deliciousness are just three reasons strawberries are such a popular pick.
Written by Vicki Hayman, MS, University of Wyoming Extension Community Vitality and Health Educator
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