Cooking with Tammy Kelly: Strawberries, the Sweetest Treats!

The strawberries are finally here, the first real tasty sign of spring, and aren’t we ready??   The juicy red berries hold the title of the most popular berry in the world.  They are also quite versatile; you can enjoy them straight out of the patch, or in strawberry shortcake, strawberry pie, strawberry jam, and so much more. 

The Strawberry, often referred to as the “Queen of Fruits” boasts only 50 calories in one cup of the chopped juicy berries.  Here are some healthy reasons to choose strawberries.

* Strawberries boost immunity; they are an excellent source of Vitamin C, one cup contains 50% of your daily requirements of vitamin C,

* Strawberries promote eye health,

* Strawberries assist in fighting cancer,

* Strawberries help keep wrinkles away (hurray!!), vitamin C aids in the production of collagen which aids in improving skin elasticity and resilience,

* Strawberries aid in fighting bad cholesterol,

* The antioxidants in strawberries aid in the reduction of inflammation,

* The potassium in strawberries helps to regulate blood pressure,

* Strawberries are loaded with fiber, they naturally contain about 2 g per serving, and

* Strawberries aid in weight management, they are low in calories, high in fiber, fat-free  and low in both sodium and sugar,

With high levels of heart-protecting nutrients and 3 grams of fiber per serving, your body will enjoy these strawberry recipes as much as your taste buds do!  

While we all love traditional treats like strawberry shortcake and strawberry pie, here are some ways that you may not have enjoyed them yet.

Strawberry Shortcake Yogurt Dip or Dessert

1 cup light Cool Whip topping, thawed 

1 container (8 ounce) strawberry low-fat or Greek yogurt 

1/2 cup strawberries, sweetened and finely chopped 

Assorted fresh fruit (strawberries, peaches, bananas) 

Mix Cool Whip topping, yogurt, and strawberries in small bowl.
 

Serve as dip with fresh fruit.  Yields 2 cups.

Strawberry Banana Split Salad

(This recipe is one of mine I adapted, it is not low fat, but is always very well liked when I share)

1 (14 ounce) can sweetened condensed milk

1 (12-ounce) container frozen whipped topping, thawed

1 (21-ounce) can cherry pie filling

3 medium bananas, sliced

1 (8-ounce) can crushed pineapple, drained

½ cup chopped nuts

1 cup sliced strawberries

Garnish:  chopped pecans, shredded coconut, sliced strawberry

In a large bowl, combine milk and whipped topping until well blended.  Fold in next 6 ingredients, and chill until ready to serve.  Garnish with pecans, and strawberries, if desired.

Garden Fresh Strawberry Cucumber Salad

1 ¼ cup strawberries, diced

1 ¼ cup cucumbers, diced

1/3 cup loosely packed basil leaves, thinly sliced

¼ cup red onion, thinly sliced

1 tablespoon white balsamic vinegar

1 teaspoon honey

1 teaspoon olive oil

Pepper to taste

¼ cup feta cheese, crumbled, optional

Whisk the vinegar, olive oil, and pepper together in a small bowl and set aside. 

Toss the prepared strawberries, cucumbers, onion and basil.  Pour the honey balsamic mixture on top and mix well.  

If adding the feta, gently fold into the salad.  Serves 5, approximately 54 calories per serving.  

Carb Friendly Strawberry Mousse

2 cups strawberries, cleaned and quartered

2 tablespoons low carb sweetener, or monk fruit

1 ½ cups heavy whipping cream

3 ounces cream cheese

1 teaspoon vanilla
 

Puree the strawberries and low carb sweetener.  

Use a mixer to whip the heavy cream, cream cheese and vanilla until stiff peaks are formed.

Pour the puree into the whipped cream mixture and mix again for about 30 seconds.  

Refrigerate for at least 1 hour before serving.  

Strawberry Balsamic Glazed Salmon

(Modified from a Cupcakes & Kale Chips Blog)

1 ½ pounds salmon filet

Salt and Pepper 

½ cup balsamic vinegar

¼ cup local honey

½ tablespoon olive oil 

¼ cup minced red onion

½ cup quartered strawberries

Optional for serving

4 cups prepared white or brown rice

1 pound broccoli, steamed or roasted

Optional for serving 

8 cups mixed baby greens

½ cup strawberries, sliced

¼ cup red onion, thinly sliced

¼ cup chopped nuts, pistachios, toasted pecans, pine nuts, or almonds

¼ cup shredded Parmesan cheese

Strawberry Poppyseed Dressing 

Strawberry Poppyseed Dressing

1 cup strawberries, sliced

1 cup avocado oil

½ cup white wine vinegar

¼ cup sugar

½ medium red onion, chopped

½ tablespoon poppy seeds

For the Salmon, season salmon with salt and pepper and place in a plastic storage bag or flesh side down in a shallow pan.

Whisk the vinegar and honey together. Pour about ¼ cup of the mixture over the salmon and marinate for 15-30 minutes in the refrigerator. Set aside the remainder of the honey-balsamic mixture.

While salmon is marinating, heat the oil in a large skillet over medium heat. Add the onion, season with salt and pepper, and cook for about 3 minutes to soften the onion. Reduce heat to low, add the reserved honey-balsamic mixture and let it reduce until thickened. Add the strawberries and cook for another minute or two until they are glazed.

Preheat your broiler, place salmon on a broiler pan or a sheet pan lined with aluminum foil, and season with salt and pepper.

Broil salmon for 10-12 minutes, or until nearly cooked through, having reached an internal temperature of about 125°F.

Pour the strawberry balsamic glaze over the salmon and return it to the broiler for another 5 minutes, or until it flakes easily and has reached 145°F.

For the Strawberry Poppyseed Dressing, combine strawberries, avocado oil, vinegar, sugar, red and onion, in a blender, blend until smooth.  Add poppy seeds and pulse several more times to mix together.  

Chill for several hours or overnight before serving.    

Serve the glazed salmon over rice with steamed broccoli OR fill a bowl or divide between four plates the lettuce, strawberries, red onion, nuts, parmesan, and dressing, and top with the glazed salmon.

Strawberry Bacon Jam

1 pound strawberries, stems removed, cut into thirds

1 pound thick-cut bacon, cooked, and chopped

½ cup brown sugar

In a medium saucepan, over low heat, combine ingredients and cook for 20 minutes.  

Remove from heat and let cool overnight.  Yields 1 pint.  

Keep refrigerated and use within two weeks.  Fat will settle once cooled.  

Strawberry Peanut Butter Banana Quesadilla

Non-stick cooking spray

2 tablespoons natural creamy peanut butter

2 whole grain tortillas

1 banana, sliced

4-5 strawberries, sliced

Optional:  1/8 teaspoon cinnamon, 1 tablespoon chocolate chips

Heat a large skillet over medium heat and spray the pan with the non-stick cooking spray or drizzle with olive oil.  

Spread 1 tablespoon of the peanut butter evenly over each tortilla.  Arrange both the banana and strawberry slices over one tortilla, sprinkle with a pinch of cinnamon, if using.  Tope with the remaining tortilla, peanut butter side down.  Press gently to help them stick together.  

When the skillet is hot add the quesadilla, flipping once, until golden brown, about 2 minutes per side.  Cut into the quesadilla 3 times to make 6 triangles total.  Serves 2, 3 slices each.