Strawberries are one of the most popular berries globally, known for their bright red color, sweet aroma, and juicy flavor. They belong to the Rosaceae family and are highly nutritious, packed with antioxidants, vitamins, and minerals. Strawberries are typically in season during spring and summer, though they can often be found year-round in stores.
Health Benefits of Strawberries
- Rich in Antioxidants: High in anthocyanins and ellagic acid, which combat oxidative stress and reduce inflammation.
- Heart Health Support: Strawberries may improve blood flow, lower blood pressure, and reduce LDL cholesterol levels.
- Immune Boosting: Strawberries are an excellent source of vitamin C, which helps strengthen the immune system.
- Promotes Skin Health: The vitamin C in strawberries also helps with collagen production, which can improve skin elasticity and reduce wrinkles.
- Supports Digestive Health: The fiber in strawberries aids digestion and promotes regular bowel movements.
- Anti-inflammatory Properties: The antioxidants in strawberries can help reduce inflammation, beneficial for arthritis and joint pain.
How to Eat Strawberries
- Fresh and Raw: Enjoy as a healthy snack or sprinkle with a little sugar for added sweetness.
- In Smoothies: Blend strawberries with yogurt, milk, or other fruits for a refreshing drink.
- As a Dessert Topping: Use on yogurt, oatmeal, cereal, or ice cream.
- In Salads: Combine strawberries with greens like spinach and add nuts and cheese for a nutritious salad.
- Dried or Dehydrated: Great for adding to trail mixes or eating as a snack.
Nutritional Value (per 100 grams of strawberries)
- Calories: 32 kcal
- Carbohydrates: 7.7 g
- Fiber: 2 g
- Sugars: 4.9 g
- Protein: 0.7 g
- Vitamin C: 58.8 mg (98% of the daily recommended intake)
- Potassium: 153 mg
- Folate: 24 mcg
Full Detailed Recipe: Strawberry Cheesecake
Ingredients:
- Fresh strawberries - 300 g (sliced)
- Cream cheese - 200 g
- Sugar - 100 g (or to taste)
- Digestive biscuits - 150 g (crushed)
- Butter - 75 g (melted)
- Whipping cream - 200 ml
- Vanilla extract - 1 tsp
- Gelatin - 10 g (or use agar-agar for a vegetarian version)
Instructions:
- Prepare the Base: Crush the digestive biscuits into fine crumbs. Mix with melted butter, then press the mixture firmly into the bottom of a springform pan to create the base layer. Refrigerate for 30 minutes.
- Prepare the Cheesecake Filling: In a bowl, beat cream cheese and sugar until smooth and creamy. In a separate bowl, whip the cream until it forms soft peaks. Fold the whipped cream and vanilla extract into the cream cheese mixture gently.
- Add Gelatin: Dissolve gelatin in warm water, then mix it into the cheesecake filling to help it set.
- Layer with Strawberries: Pour a layer of cheesecake filling over the biscuit base, then add a layer of sliced strawberries. Repeat the layers if desired.
- Refrigerate: Cover the pan and refrigerate for at least 4 hours, or until the cheesecake is firm.
- Serve and Garnish: Once set, garnish with fresh strawberries and serve chilled.
5 Indian Recipes with Strawberries
1. Strawberry Raita
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Ingredients:
- Yogurt - 1 cup
- Fresh strawberries - 1/2 cup (chopped)
- Sugar - 1 tsp
- Salt - a pinch
- Cumin powder - 1/2 tsp
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Instructions: Whisk yogurt with sugar and salt, then fold in chopped strawberries. Sprinkle with cumin powder before serving.
2. Strawberry Phirni
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Ingredients:
- Milk - 500 ml
- Rice - 2 tbsp (soaked and ground)
- Sugar - 4 tbsp
- Strawberry puree - 1/2 cup
- Cardamom powder - 1/4 tsp
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Instructions: Boil milk, add ground rice, and cook until thick. Add sugar, strawberry puree, and cardamom powder. Chill before serving.
3. Strawberry Kheer
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Ingredients:
- Basmati rice - 1/4 cup
- Milk - 1 liter
- Sugar - 1/2 cup
- Fresh strawberries - 1/2 cup (chopped)
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Instructions: Cook rice in milk until soft. Add sugar and strawberries, stirring until it thickens slightly. Serve warm or cold.
4. Strawberry Chutney
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Ingredients:
- Fresh strawberries - 1 cup (chopped)
- Sugar - 3 tbsp
- Red chili powder - 1/4 tsp
- Salt - to taste
- Cumin seeds - 1/2 tsp
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Instructions: Saute cumin seeds, then add strawberries, sugar, and spices. Cook until the mixture thickens and serve as a condiment.
5. Strawberry Pulao
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Ingredients:
- Basmati rice - 1 cup
- Fresh strawberries - 1/2 cup (sliced)
- Ghee - 2 tbsp
- Cumin seeds - 1/2 tsp
- Salt - to taste
- Cashews - 2 tbsp (optional)
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Instructions: Cook rice in water with a bit of salt. In a separate pan, add ghee, cumin, cashews, and strawberries. Stir with cooked rice and serve.
5 Non-Indian Recipes with Strawberries
1. Strawberry Smoothie Bowl
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Ingredients:
- Frozen strawberries - 1 cup
- Banana - 1
- Greek yogurt - 1/2 cup
- Honey - 1 tbsp
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Instructions: Blend all ingredients until smooth and top with granola, fresh berries, or nuts as desired.
2. Strawberry Spinach Salad
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Ingredients:
- Fresh spinach - 2 cups
- Fresh strawberries - 1/2 cup (sliced)
- Feta cheese - 1/4 cup (crumbled)
- Walnuts - 1/4 cup
- Balsamic vinaigrette - 2 tbsp
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Instructions: Combine all ingredients in a bowl and drizzle with vinaigrette before serving.
3. Strawberry Shortcake
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Ingredients:
- Fresh strawberries - 1 cup (sliced)
- Sugar - 2 tbsp
- Whipped cream - 1 cup
- Shortcakes - as needed
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Instructions: Layer shortcakes with strawberries and whipped cream for a classic dessert.
4. Strawberry Banana Bread
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Ingredients:
- Fresh strawberries - 1/2 cup (chopped)
- Bananas - 2 (mashed)
- All-purpose flour - 1.5 cups
- Sugar - 1/2 cup
- Baking powder - 1 tsp
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Instructions: Mix dry and wet ingredients, fold in strawberries, and bake at 180°C for 45 minutes.
5. Strawberry Avocado Salsa
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Ingredients:
- Fresh strawberries - 1/2 cup (diced)
- Avocado - 1 (diced)
- Lime juice - 1 tbsp
- Salt - to taste
- Fresh cilantro - 1 tbsp (chopped)
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Instructions: Toss all ingredients together and serve as a topping or dip.