Strawberries Recipe & Nutrition | Precision Nutrition's Encyclopedia of Food

Strawberries

Strawberries

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At a Glance

Strawberries are red in colour and range in size depending on their variety. Strawberries are fairly low calorie with only 46 calories per cup. They are also rich in vitamins and minerals essential to health. When selecting strawberries, choose brightly coloured berries that are dry, plump, and firm. Before eating them, make sure you wash and hull them. You can store fresh strawberries in the fridge for 2 to 3 days.

Overview

Strawberries are a type of berry. They are grown in warmer climates and make for a delicious and juicy summer treat!

Identification

Strawberries are red and range in size from the size of your thumbnail to your entire thumb. The top of strawberries have green “hulls” which should be removed before eating.

In the US alone, hundreds of different strawberry varieties are grown. Depending on the variety you choose, the shape, colour, and taste of the strawberry will differ. Typically, smaller berries taste more intense, while larger strawberries tend to contain more water and so their flavor is slightly diluted.

Nutrition Info

One cup of whole strawberries has about 46 calories, 1.0g of protein, 11.1g of carbohydrates, 2.9g of fiber, 7.0g of sugar, and 0.4g of fat.

Strawberries are a good source of vitamins C, A, and K. Strawberries are also rich in minerals including calcium, magnesium, phosphorous, and potassium.

Selection

Choose brightly coloured strawberries with their hulls intact. Look for dry, plump, and firm berries. Avoid soft, moldy, and shrivelled berries.

Storage

Do not wash or hull strawberries until you are ready to eat them. You can store strawberries for 2 to 3 days in your fridge placed on a paper towel in a tightly covered moisture proof container.  Strawberries can also be frozen whole or in pieces. If you choose to freeze them make sure to wash and hull them before freezing.

Preparation

First begin by washing the berries. Place them in a large colander and rinse them gently with cool water. Lay the berries in a single layer on a clean kitchen towel or layer of paper towels and pat dry.

Once washed, the strawberries need to be hulled. This means that the inedible green leafy part of the berry needs to be removed. To hull, use a strawberry huller or place the tip of a knife at the base of the hull, insert it gently to remove only the soft white part at the base of the hull, and slowly turn the strawberry. Once you come full circle, the top leafy green part will pop off.

Once washed and hulled, the strawberries are ready to be eaten or used as part of a recipe.

Recipe: Summer strawberry tart

Strawberries

This strawberry tart is sweet and delicious. The creamy filling will leave you wanting more. Enjoy as a dessert or snack.

Ingredients

   
Crust:
macadamia nuts, lightly salted
1/2 cup
cashews
1/2 cup
oat flour
4 cups
maple syrup
1/2 cup
eggs
2
vanilla extract
1/2 tsp
   
   
   
Filling:
butter beans
1-14oz can
maple syrup
1 cup
cashews
1 cup
lemon, juiced
1
coconut butter
2/3 cup
strawberries, whole, fresh
6 cups
vanilla extract
1/2 tsp
macadamia nuts, lightly salted
1/2 cup
fresh strawberries and unsweetened desiccated coconut (optional)
garnish with

Directions

Prep Time: 25 minutes   Cook Time: 10 minutes   Yield: 2 pies (8 slices per pie)

For the Crust

Put all ingredients into a food processor and blend until smooth.

Note: if using a blender, blend all ingredients with the exception of the flour. Once blended, transfer the contents of the blender to a large mixing bowl and mix the flour in manually.

Using coconut oil or cooking spray, lightly grease two 8” pie plates. Divide the batter up evenly between the two pie plates. Using your fingers, press the dough down working up the sides of the pie plate. Keep flattening it and smoothing it out until it is evenly spread.

Bake in 350 degrees Fahrenheit oven for 10 minutes.

For the Filling

Put the coconut butter in a microwave safe bowl. Microwave for 10 to 20 seconds or until nice and soft. Transfer to the bowl of your food processor or blender. Rinse the butter beans very well and add them to your food processor or blender. Add the remaining ingredients to your food processor or blender (with the exception of the garnishes) and blend until very smooth.

Note: when squeezing the juice of the lemon, it works best to do it over a very fine strainer so that the seeds do not fall into your batter.

Pour the batter over the prepared pie crusts dividing it evenly between the two crusts.

Refrigerate for 4-6 hours before serving. Garnish with fresh strawberries and unsweetened desiccated coconut before serving.

Store leftovers in fridge. Enjoy!

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At a Glance

Strawberries are red in colour and range in size depending on their variety. Strawberries are fairly low calorie with only 46 calories per cup. They are also rich in vitamins and minerals essential to health. When selecting strawberries, choose brightly coloured berries that are dry, plump, and firm. Before eating them, make sure you wash and hull them. You can store fresh strawberries in the fridge for 2 to 3 days.