Summer is almost here! As local residents warm up at the shore, they may find lighter meals and snacks more appealing than heavier fare.
Fresh fruit for dessert is a perfect fit, especially when looking for something naturally sweet after a meal. Luckily, this is also the time of year when strawberries are in season.
Seasonal eating means choosing foods that are growing locally during their natural harvest time.
Because they are grown in season and closer to home, local strawberries are more likely to be picked near peak ripeness, take less time after harvest to get to the plate and be the most flavorful.
While flavor is a great enough reason to enjoy them, adding strawberries to a routine may also add health benefits.
Strawberry season inspires folks to add another serving of fruit to their day. Research shows that people who eat more fruits and vegetables tend to have better long-term health, including a lower risk of dying from heart disease, cancer and respiratory disease.
One cup of strawberries provides more than a full day’s worth of vitamin C, which helps the body make collagen, supports skin healing and helps the immune system work properly.
Strawberries also contain ellagic acid, a phytonutrient that acts as an antioxidant. Researchers are studying it for possible anti-inflammatory and cell-protective effects in the body.
There are many easy ways to enjoy fresh strawberries. They make a quick and easy addition to a yogurt or cottage cheese snack. Try sliced strawberries and low-fat ricotta cheese on whole-grain crackers for a unique snack option.
Add fruit to breakfast by serving strawberries with whole-grain pancakes, peanut butter toast or overnight oats. Strawberries and spinach are a classic spring pairing for a light, colorful salad that can be served at lunch or dinner.
To preserve their freshness and quality, place berries in the refrigerator right away and rinse them only before eating. If strawberries must be cut ahead of time for grab-and-go snacks, prep only what will be eaten within one to three days.
Strawberries are the first taste of a longer summer berry season. One benefit of eating seasonally is that it naturally brings more variety to meals as different fruits and vegetables come into season.
Folks can enjoy locally grown berries throughout the summer, starting with strawberries and moving on to blueberries, followed by blackberries toward the end of summer. Swap them into the same meals and snacks as strawberries to keep the routine going with new colors, flavors and nutrients.
Updating the berry routine with the seasons will help diversify the nutrients and potentially beneficial plant compounds in the diet.
Finding local berries is an opportunity to find a new favorite farm stand, farmers market or pick-your-own farm. Visiting a farm is an enjoyable way for families to spend time together and can help children learn the origin of food. Find a Jersey Fresh farm by typing “find Jersey Fresh” into a search bar and using the directory to search for farms, markets, pick-your-own options and other local food businesses.
Strawberry season is short, but it is a sweet way to welcome summer, support local farms and enjoy fresh fruit while it is at its best.
By CHRISTINE ZELLERS and ANNELIESE KUEMMERLE/Rutgers FCHS
Christine Zellers is an assistant professor/educator with Rutgers Cooperative Extension of Cape May County, Department of Family and Community Health Sciences.
Anneliese Kuemmerle is a Family & Health Sciences Program Associate II with Rutgers Cooperative Extension of Cape May County.