Scrumptious Strawberries

I don't know about you, but I looooove strawberries. They're tart and sweet, have amazing texture, are small in size, and are beautiful when ripe. And, like any other fruit, they're packed with health benefits, some which I was unaware of. For example, what inspired this specific blog is what I had learned from health cook Ellie Krieger's cookbook, The Food You Crave: "Although strawberries taste sweet, they have one of the lowest sugar contents of any fruit and are packed with vitamin C and fiber. Just 1 cup of strawberries has more vitamin C than a medium-size orange!" (I thought oranges were the kings of Vitamin C, but apparently, strawberries got them beat!)

So, what kind of benefits do strawberries entail? Well, for one they're heavy in flavonoids which are linked to the prevention of cancer and cardiovascular related diseases.

Flavonoids: These are also called bioflavonoids, and its an antioxidant and nutrient found in plants that will give it its color. The health benefits they provide really have to do with its antioxidant properties, in that it triggers enzymes that can fight disease and tooth decay. It's also linked to preventing the flu, which is important since it's flu season right now! (information taken from http://www.wisegeek.com/)

Strawberries are unique in that they have ellagic acids. These acids is a phonelic compound that inhibits the promotion of cancer cells and arrests the growth in persons with a genetic predisposition for the disease. If you're more interested in ellagic acids, I suggest you go to http://www.egallic.net/.

Along with Vitamin C, strawberries are strong in Vitamin B which a soluble form of folate, or folic acid which occurs naturally in food. Its main purpose is the promotion and maintenance of new cells, specifically red blood cells. That helps your immune system! Here's other nutrients:

Potassium: helps the kidney function efficiently.

Magnesium: The body contains about 25 mg of magnesium. Over 60% of all the magnesium in the body is found in the skeleton, about 27% is found in muscle, 6% to 7% is found in other cells, and less than 1% is found outside of cells - so you never want to be low on your magnesium intake!

Omega 3 fatty acids: These help in fighting diseases, like the cardiovascular diseases and cancers.

Riboflavin: This works with Vitamin B in the promotion of new cells. Defficiency in this can cause anemia, among other problems.

Okay, so now on to the fun part! Incorporating strawberries into your diet in a fun way! Ellie Krieger, whom I mentioned earlier, is one of my favorite people. She's a registered dietician (my dream job) and has a TV show on Food Network. I love cooking from her, so I'm going to give you some of her amazing strawberry recipes!

Breakfast: Chocolate and Strawberry Stuffed French Toast

Ingredients: 3 eggs
1 1/4 cups nonfat milk
1/2 teaspoon vanilla extract
1/4 cup part-skim ricotta cheese
8 slices of whole-wheat sandwich bread crusts removed
1 (8-ounce) container strawberries, hulled and sliced
4 teaspoons bittersweet chocolate chips
Cooking spray
2 teaspoons confectioners' sugar
Directions: In a large bowl, whisk together the eggs, milk and vanilla. Set aside.
Place 1 tablespoon of ricotta in the center of 4 of the pieces of bread and spread around slightly. Top with about 6 slices of strawberries and a teaspoon of chocolate chips. Cover each with another piece of bread to make a "sandwich".
Spray a large nonstick skillet or griddle with cooking spray and preheat. Carefully dip each of the "sandwiches" into the egg mixture until completely moistened. Then place on the skillet and cook over a medium heat for 3 to 4 minutes per side, until the outside is golden brown and the center is warm and chocolate is melted.
Transfer to serving places. Top with remaining strawberries and sprinkle with confectioners' sugar.
Per Serving: Calories 270; Total Fat 8 g; (Sat Fat 3 g, Mono Fat 2 g, Poly Fat 0 g) ; Protein 15 g; Carb 38 g; Fiber 5 g; Cholesterol 170 mg; Sodium 390 mg

Meal: Strawberry and Mozzarella Salad

Ingredients:
2 tablespoons olive oil
1 tablespoon balsamic vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
1 8-ounce container of strawberries, hulled and sliced
3 ounces part-skim mozzarella cheese diced (about 3/4 cup)
1/4 cup fresh basil leaves, cut into ribbons
Directions
In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.
Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.
Per Serving: Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg
Excellent source of: Vitamin A, Vitamin C
Good source of: Protein, Vitamin K, Calcium, Manganese

(These recipes were taken from www.foodnetwork.com, where you can find loads more just like it. Also, www.eatingwell.com has a lot of recipes too!)