Strawberries are the large-fruited varieties of wild strawberries — varieties often called green, musk, and pineapple. The fruits of this berry plant are prized for their anti-cancer properties. Strawberries are rich in anthocyanins, catechins, kaempferol, quercetin, and other flavonoids — compounds that protect cells from oxidative damage and can help slow aging. So enjoy strawberries while they’re in season and stock up for winter.
Calories in Strawberries
The energy value of fresh strawberries is 33 calories. Strawberries contain no saturated fats or cholesterol; instead, they are packed with dietary fiber, carbohydrates, sugars, folic acid, salicylic acid, oxalic acid, and malic acid. This berry is also high in manganese, iodine, iron, potassium, magnesium, sodium, phosphorus, cobalt, vitamin C, and carotene. If you don’t have diabetes, allergies, or gastrointestinal issues, you can eat up to 500 grams of strawberries a day.
Some nutritionists even allow indulging in this berry before bedtime — strawberries are sometimes said to contain trace minerals that help with sleep — and they recommend pairing strawberries with kefir as a late-night snack. Combining strawberries with dairy products reduces the fruit’s irritating effect on the stomach lining, so dress them with yogurt, cream, or sour cream. Avoid eating strawberries on an empty stomach; serve them as a dessert after the main meal.
Before eating, wash strawberries thoroughly, since manure is often used in cultivation. Soak briefly in a baking soda solution to help remove fertilizer residues. After soaking for five minutes, rinse the strawberries under running water to remove any remaining soda.
Strawberries: Benefits and Contraindications
Strawberry antioxidants combat oxygen ions, free radicals, and peroxides; they boost the body’s defenses against chronic disease, may help prevent tumor development, can help regulate blood pressure, and have been linked to a lower risk of heart attack and to slowing atherosclerosis. Some studies also report positive effects on vision, neurological health, and skin. In cosmetology, strawberry masks are used to even out skin tone and help reduce freckles, age spots, and fine lines.
This summer berry helps alkalize the body and can aid in dissolving and eliminating uric acid crystals. Drinking water with strawberries can help expel oxalates faster, which may make it easier for small stones to pass in urine. Because strawberries have a mild diuretic effect, exercise caution if you have kidney issues or urinary tract problems: fruit acids can worsen conditions like cystitis and pyelonephritis. People taking enalapril should be cautious, as the combination might place extra strain on the kidneys.
Strawberries can cause heartburn, diarrhea, and bloating, so avoid overeating this summer fruit. People with peptic ulcers and gastritis should avoid strawberries due to their high content of irritating acids. Anyone with allergies should also steer clear: typical reactions to strawberry components can include skin rashes, inflammation, itching, vomiting, and diarrhea. In very rare cases, overeating strawberries can trigger severe allergic reactions that affect breathing.
Vitamins Found in Strawberries
Strawberries harvested in season can be frozen for winter. Frozen strawberries retain many of the same beneficial properties as fresh fruits. Frozen berries keep vitamins C, A, E, K, and the B vitamins.
This fragrant berry contains a mix of trace elements that can be beneficial for women’s health and pregnancy. Folic acid helps prevent abnormal fetal development in pregnant women. Strawberries may reduce the risk of some female cancers, support metabolism, strengthen hair, improve skin appearance, and boost mood.
They may also support liver health. A preventive portion is often cited as 300 grams of fresh berries per day. To help normalize cholesterol levels, eat strawberries without added sugar. One advantage of strawberries is their quick digestion (they are often digested in about 20 minutes).
Vitamin C in Strawberries
These fruits are among the most vitamin C–rich berries: they can provide around 18% of a person’s daily vitamin C requirement. In terms of vitamin C content, five strawberries are roughly equivalent to a large orange. In percentage terms, strawberries contain more vitamin C and less sugar than lemons.
Salicylic acid in strawberries can thin the blood, help prevent clot formation, and reduce strain on the heart.
Follow simple food-pairing rules. Avoid combining strawberries with starchy foods, legumes, peas, mushrooms, eggs, or fish. In desserts, strawberries pair well with bananas, oranges, kiwis, limes, peaches, melons, cherries, blackberries, and blueberries.
What to Make with Strawberries?
The fragrant berry is served fresh (with sugar and sour cream), used as a filling in pies and dumplings, and used to make soups, salads, desserts, and cocktails. In some cuisines, strawberries are even pickled with vinegar, sugar, salt, and rosemary.
Strawberry Salad with Arugula
Combine 500 grams of washed, quartered strawberries with 1 tablespoon of balsamic vinegar in a large bowl. Whisk together another tablespoon of balsamic vinegar with 2 tablespoons of olive oil, salt, and black pepper to taste. Toss the strawberries with two handfuls of chopped arugula, half a cup of toasted walnuts, and the vinegar-oil dressing. Chill the salad for an hour before serving.
Strawberry Gazpacho
Make a refreshing cold berry soup for hot summer days. Divide the ingredients into two parts: the filling and the pouring.
For the filling, use equal amounts of chopped strawberries and diced cucumber (a quarter cup of each), 300 grams of creamy cheese, a handful of finely chopped dill and green onions, a third of a cup of toasted almonds, 2 tablespoons of olive oil, and chili pepper to taste.
For the pouring, blend 2 kilograms of strawberries with half a cup of olive oil, a medium-sized diced cucumber, half a cup of chopped green onions, half a clove of garlic, half a cup of red bell pepper, a quarter cup of balsamic vinegar, a bunch of tarragon, and black pepper and salt to taste.
Chill the mixture of chopped filling ingredients overnight in the refrigerator. Blend the strawberries until smooth, mix with the remaining pouring ingredients, add water if the mixture is too thick, and chill for a few hours. When serving, place the filling in bowls and pour the gazpacho over it.
Oatmeal with Strawberries
For a quick strawberry breakfast, gather 2 cups of milk and instant oatmeal, 500 grams of strawberries, 2 tablespoons of sugar, 1 tablespoon of sour cream, and a pinch of salt.
Mix the strawberries with the sugar and let them sit for a few minutes to release their juice. Combine milk and one and a half cups of water in a pot, add salt, and bring to medium heat. Stir in the oatmeal and cook for five minutes, stirring occasionally. Remove from heat, serve in portions, add a spoonful of sour cream to each bowl, and drizzle with strawberry syrup.
English Dessert
To make a classic strawberry trifle, you will need: 500 grams of sponge cake (layer or cookies), 4 eggs, 20 grams of butter, 1.5 cups of strawberries, 1.5 cups of sour cream, 300 ml of milk, 200 grams of any fruit jam, half a cup of fruit liqueur, half a cup of sugar, 1 tablespoon of flour, 1 tablespoon of powdered sugar, 3 tablespoons of cornstarch, a pinch of vanilla, and some nuts and mint for garnish.
Crumble the sponge cake and pour half of the prepared liqueur and jam over it. Mix and let it soak. Heat the milk with vanilla over low heat until boiling, then remove from the heat. Beat the egg yolks with sugar, add flour and cornstarch, and mix until smooth. Combine the egg mixture with the milk, bring to a boil, and remove from heat. Add the remaining liqueur and butter to the cream and stir until the butter melts. Once the cream cools, refrigerate it for half an hour.
In a glass dish, layer the sponge cake, berries, cream, and sour cream whipped with powdered sugar. Cover the strawberry trifle with plastic wrap and refrigerate for two hours. When serving, garnish the dessert with chopped nuts and mint leaves.
Strawberry Cheesecake
This elegant dessert resembles a cross between a soufflé and a cheese casserole. For half a kilogram of strawberries, you will need 3 eggs, 2 packs of cream cheese, 400 grams of cottage cheese, a cup of crushed crackers, one and a half cups of sugar, 3 tablespoons each of fruit syrup and butter, 2 tablespoons of cornstarch, 1 teaspoon of cinnamon, and a pinch of salt.
Spread the strawberries evenly in a pan, drizzle with fruit syrup, and simmer over low heat for half an hour until thickened. Transfer the berry puree to a bowl, add cornstarch, and mix until smooth and cool. In another bowl, crush the crackers, mix in sugar, and add melted butter. Spread an even layer of the mixture in a baking dish and place it in a preheated oven for five minutes. Remove the crust from the oven and let it cool.
Grate the cream cheese and mix it with eggs, sugar, and salt. Blend the cottage cheese with cinnamon and combine everything with the strawberry puree. Pour the strawberry-cheese mixture over the baked crust, place it in the oven, and bake for half an hour at 140°C. Before serving, drizzle the cooled cheesecake with additional strawberry puree.
Strawberry-Chocolate Dessert
For 400 grams of strawberries, you will need 250 grams of chopped chocolate and a third of a cup of crushed pistachios.
Place the chocolate in a double boiler, remove from the heat after it melts, and dip the washed and dried strawberries into it. After dipping in the melted chocolate, roll each berry in the pistachio crumbs and place them on wax paper. Chill the dessert in the refrigerator for up to 15 minutes before serving to prevent the chocolate from sweating.
Strawberry Lemonade
For a refreshing drink on a hot day, use 2 liters of still mineral water, 500 grams of strawberries, half a cup of fresh lemon juice, a third of a cup of sugar, and 2 teaspoons of powdered sugar.
Blend the washed berries with half the sugar, then add the remaining sugar along with the water and lemon juice. Mix well, garnish with powdered sugar, and serve with ice.
