Strawberry season
Succulent Strawberries
This is it! The prime time for best-in-season strawberries.
Our rather unusual and much warmer weather in March and April provided the perfect growing conditions for these succulent, sweet berries. The extra sunshine has increased sugar levels making our Irish berries even sweeter and juicier than normal. So look forward to a glut of magnificent strawberries to feast on this summer.
I can’t think of another dessert where you can simply scoff multiple helpings of the stuff and still feel good about yourself! That’s because a bowl of these berries has only 27 calories and little or no saturated fat.
They are an excellent source of vitamin C too, important for the proper functioning of the immune system. Their overall nutritional package is enviable.
- Did you know?
Many foods are valuable sources of antioxidants. But researchers recently ranked the 50 best antioxidant sources. When total antioxidant capacity was measured against a uniform amount of food (100 grams), strawberries ranked 27th best among foods. However we don’t always eat 100g of a food and when they looked at common serving sizes, strawberries came out 3rd among all foods including spices, seasonings, fruits, and vegetables. - Scientists have discovered an interesting relationship between strawberries, table sugar, and blood sugar levels. As you might expect, an excessive intake of table sugar (5-6 teaspoons) can result in an unwanted blood sugar spike. But you might not expect this blood sugar spike to be reduced by simultaneous consumption of strawberries! Just be eating approximately 150g (a cup) of fresh strawberries, blood sugar elevations from table sugar intake were reduced. It seems the polyphenols in strawberries play a major role in helping regulate blood sugar response. This finding is great news for all of us who want to maintain healthy blood sugar levels, and it is also reassuring to people with type 2 diabetes who enjoy fresh strawberries and want to continue to do so!
- Many researchers are looking at the anti-inflammatory properties of strawberries. It’s interesting that strawberries can lower levels of inflammatory markers like C-reactive protein (CRP) when consumed several days per week in everyday portions. Several blood markers for chronic, unwanted inflammation can be improved by regularly eating strawberries, it seems. Interestingly, in one large-scale study, the anti-inflammatory benefits were not seen until strawberries were consumed at least 3 times per week. This research is one of the reasons why we, as nutritionists, recommend you enjoy a bowl of berries 3-4 times per week.
Of course it’s really best to enjoy strawberries raw, and not in baked or cooked desserts. That’s because they provide the best flavour and you’ll get the greatest benefits from their vast array of nutrients and digestion-aiding enzymes, if you have them within a day or two of picking and as nature intended – uncooked! As strawberries are very perishable, you are better off buying them just a day or two before you intend to eat them. Choose berries that are firm, plump, free of mould, and which have a shiny, deep red colour and attached green caps.
The very fragile nature of strawberries means that great care should be taken in their handling and storage. Remove any mouldy strawberries so that they don’t contaminate others. Strawberries will maintain excellent nutrient content if properly stored in a refrigerator for two days. On average, studies show 2 days as the maximal time for strawberry storage without major loss of vitamin C and polyphenol antioxidants. Make sure not to leave strawberries at room temperature or exposed to sunlight for too long, as this will cause them to spoil.
The fragrantly sweet juiciness and deep red colour of strawberries can brighten up both the taste and aesthetics of any meal.
I fondly remember one of my first ever baking experiments was making shortbread biscuits as a child. After waiting, not so patiently, for them to cool down, I was instructed to top them with some freshly picked strawberries and whipped cream. What a complete waste of good shortbread, I thought. That was until I had my own private tasting session hidden in the garage. Having hoovered up all the ‘un-mendable’ broken biscuits, I ran back to the kitchen to see if I could help clear up anything else!
Tips for Preparing
Wash just before eating or using in a recipe. Keep the stems on until after you have gently washed the berries under cold running water and patted them dry. This will prevent them from absorbing excess water, and getting a bit soggy. To remove the stems, caps and white hull, simply pinch these off with your fingers or use a small kitchen knife.
Some Simple Serving Suggestions
- For a splash of colour and additional flavour add sliced strawberries to a mixed green salad.
- Layer sliced strawberries, whole blueberries and plain yogurt in a wine glass to make a parfait dessert.
- Blend strawberries with a little bit of orange juice and use as a refreshing coulis sauce.
- Add strawberries to your favourite milkshake to give it a more vibrant taste and texture.