Strawberries are Juicy in Smoothies

Strawberries are an excellent source of vitamins and antioxidants.  Full of vitamin C, manganese, folate, and potassium.  Made up of mostly water (91%), low in carbohydrates, and contains healthy fiber.  The fiber feeds the friendly bacteria in your gut, and improves digestive health.  

Strawberries are full of antioxidants meaning they help prevent damage to your cells.  This also benefits your heart health and blood sugar control; reduces inflammation, improves vascular function, improves blood lipid (fat) profile, and reduces harmful oxidation of LDL (bad) cholesterol.1 

National Strawberry Day February 27th 

In Arizona, strawberries are in season from February to April.  Check out my favorite way to find seasonal produce at Seasonal Food Guide

How to use strawberries creatively:

  • Smoothies
  • Fruit water
  • Fruit platter
  • Homemade jam
  • Added to salads
  • Added to breakfast yogurt parfaits
  • Dipped in chocolate
  • Fruity cupcakes with reduced sugar
  • Strawberry shortcakes – perhaps with basil

Easy Recipe – Strawberry Smoothie

So versatile and able to make it your own style!  Add a banana that is rotting on the counter or buried in the freezer.  

Servings: 1

1 cup strawberries, sliced

½ cup milk, non-dairy milk, or fresh squeezed juice

¼ cup water

½ cup plain yogurt (regular or Greek)

Ice

1 banana, optional

1 handful fresh spinach, optional

  1. Place all ingredients in a blender
  2. Add ice, if not using frozen strawberries
  3. Blend until smooth, add more water if needed
  4. Taste test and check consistency

*Level of sweetness will depend on your fruit and ripeness

*Adding banana creates a creamy texture and adds sweetness

*Adding milk and yogurt adds great protein and fat

*All of these components help keep you full

*Easy to make vegan by adding dairy-free ingredients

*Use your favorite ingredients and make it your own!

*Calculated with 2% milk, Nonfat Plain Greek Yogurt, no banana, no spinach

Nutrition per Serving:  201 calories, 16g protein, 27g carbs, 5g fiber, 3g fat, 2g sat fat, 105mg sodium

Also, my favorite Summertime Strawberry Cake is so light, more like a snacking cake or tea cake.  Bake in a pan or scoop into muffin tins for portioned mini cakes.  There is no frosting or whipped cream, although this can be added and would enhance greatly!

Reference:

  1. Bjarnadottir, Adda. “Strawberries 101: Nutrition Facts and Health Benefits.” Healthline, 27 Mar. 2019, http://www.healthline.com/nutrition/foods/strawberries. 

Photo Credit:

Photo by Anthony Shkraba from Pexels

Photo by Pok Rie from Pexels

Photo by Brigitte Tohm from Pexels

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