Why are Strawberries good for us?

Foraging

British Strawberries are at their best.

There is something British about strawberries and summertime. Let’s take a look at these well-loved berries.

 This year has seen the harvest to be a couple of weeks later than normal, due to the cooler and wetter weather. Again, something Britain is known for. But for the humble British strawberry this slower season and growth has been something of a good thing.

The slow growth has this year, produced bigger, sweeter and juicier fruit. The wetter than average Winter and the storms in Spring brought a higher level of long-term rainfall. The lower temperatures, for Summer, have caused the initial cropping season to push back a couple of weeks which means growers have stronger and healthier plants. Healthier plants mean more energy is given to fruit and this has produced some of the best strawberry harvests.

Why are strawberries good for us?

Strawberries are not only delicious but also packed with numerous health benefits. Here are five reasons why strawberries are healthy.

1. Rich in Antioxidants: Antioxidants are a positive word when it comes to our diets and strawberries are one of the better tasting versions. High levels of anthocyanins, a type of antioxidant found in red, purple and blue fruits and vegetables and are also part of the flavonoid family, have been linked to improved heart health. These antioxidants help reduce blood pressure, improve blood vessel function, and lower cholesterol levels, all of which helps us with a healthier cardiovascular system.

2. Great for weight management and Blood Sugar Regulation: High in fibre, low in calories and with a great taste, strawberries can help promote feelings of fullness and reduce overall calorie intake. The fibre content aids digestion and helps prevent overeating, and a low glycemic index, which helps to regulate blood sugar levels means strawberries are a great addition to a weight management plan. Consuming strawberries can help prevent spikes in blood sugar and improve insulin sensitivity, making them a good choice for people with diabetes or those looking to manage their blood sugar levels.

3. Nutrient-Dense: Strawberries are rich in essential nutrients, including vitamins C and K, folate, potassium, and manganese. These nutrients are crucial for maintaining overall health, supporting immune function, promoting bone health, and aiding in various bodily processes.

Now we have decided we want to incorporate some strawberries into our diet here a a few of my favourite ways.

Strawberry Spinach Salad

I had to pop a salad in here somewhere so I have started with this one. I feel healthy eating spinach and also a little naughty having strawberries for a main.

Ingredients:

• 450g or a bag of fresh baby spinach
• 225g sliced strawberries
• 60g crumbled feta cheese
• 30g sliced almonds
• 1/4 red onion, thinly sliced
•  balsamic vinaigrette

Instructions:

1. In a large salad bowl, combine the spinach, strawberries, feta cheese, almonds, and red onion.
2. Drizzle with balsamic vinaigrette and toss to coat.
3. Serve immediately.

Mary Berry Strawberry Shortcake

I feel this is something between a scone and a shortcake biscuit. The biscuit is quite plain which works beautifully with the sweetness of the strawberries. Equally good with sharp raspberries and blueberries.

Ingredients:

• 680g strawberries, hulled and sliced in half
• 4 tbsp. sugar
• pinch of salt
• 3 tbsp balsamic vinegar
• 250 millilitres double cream (or creme fraiche)

For the biscuits

• 180g all-purpose flour
• 3 tbsp sugar
• 1 1/4 tsp baking powder
• 1/4 tsp baking soda
• 1/2 tsp salt
• 6 tbsp cold butter, cut into cubes
• 1 egg yolk, lightly beaten
• 120ml cold buttermilk, plus a little extra for brushing

Instructions

1. Set a rack in the upper third of the oven and warm to 190°C. Foil a rimmed baking tray over the sides.
2. Strawberry slices on the baking tray. Toss strawberries, salt, and vinegar. Roast for 20 minutes until softened and bubbling. When baking, toss once. Remove from oven and cool.
3. Heat the oven to 200°C for biscuits. A baking tray with paper should be set aside.
4. Sift flour, sugar, baking powder, soda, and salt in a basin. Use your fingertips to finish breaking the butter into the flour.
5. In a small bowl, softly beat egg yolk and buttermilk with a fork.
6. Make a well in the flour mixture and add the egg mixture immediately. Stir the dough until it’s moist but not wet.
7. Roll dough to 3/4-inch thickness on a lightly floured surface using a floured rolling pin. Cut 6 biscuits using a 2-inch round biscuit cutter, rerolling and pressing the dough.
8. Place 1 inch apart on the baking tray and brush with buttermilk.
9. Bake for 15 minutes until top is golden brown. Whip double cream if using.
10. Cool until room temperature is warm. Cut in half. Add strawberries, whipped cream or crème fraiche, and the top biscuit. Eat strawberry shortcakes!

Recipe Tips

• Use fresh, ripe strawberries for the best flavor and texture.
• Be careful not to overmix the biscuit dough to avoid a tough texture.
• Adjust the sweetness of the strawberries and cream to your preference by adding more or less sugar.
• Chill the double cream or creme fraiche before whipping to achieve a light and fluffy consistency.
• Allow the assembled shortcake to sit for a few minutes before serving to allow the flavors to meld together.
• Mary Berry Strawberry Shortcake Recipe | British Chefs Table

Strawberry Smoothie

I use this one all year round although the sweetness of fresh strawberries are something special.

Ingredients:

• 1 cup fresh or frozen strawberries
• 1 banana
• 125ml Greek yogurt
• 125ml milk (or almond milk)
• 1 tablespoon honey
• 1/2 teaspoon vanilla extract

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth.
3. Pour into a glass and enjoy immediately.

Strawberries and Cream

Ingredients:

• 1 punnet of strawberries
• 1 carton of double cream

Instructions:

This one is easy

1. wash the strawberries, cut the tops off and place in a bowl.
2. Pour some of the cream over the top.
3. Eat immediately.

Chocolate-Covered Strawberries

Strawberries and chocolate. Nothing more to be said.

Ingredients:

• 1 punnet of fresh strawberries, washed and dried
• 8 oz semisweet or dark chocolate, chopped
• 2 oz white chocolate, chopped (optional, for drizzling)

Instructions:

1. Line a baking sheet with a baking sheet or paper.
2. Melt the semisweet chocolate in a microwave-safe bowl, stirring every 30 seconds until smooth or in a water bath on the stove.
3. Dip each strawberry into the melted chocolate, allowing the excess to drip off, and place on the prepared baking sheet.
4. Melt the white chocolate (if using) and drizzle over the chocolate-covered strawberries.
5. Allow the chocolate to set at room temperature or cool in the fridge for about 30 minutes.
6. Serve chilled or at room temperature.