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Featured Healthy Desert - Strawberries

strawberries healthy desert

Everyone knows strawberries are the best of berries.

With strawberries taking center stage as our featured healthy desert, our first recipe is as healthy as it is delicious.

Set within a creamy yogurt and granola filling, strawberries shine in this vibrant and health-conscious fruit medley.

Strawberries are considered one of the healthiest fruits, provide a solid source of antioxidants (like vitamin C), lower your blood pressure and protect your heart.  Packed with essential vitamins and minerals, strawberries are also sodium, cholesterol and fat free.  Health benefits associated with strawberries include assistance with burning stored fat, gains in short-term memory, a low-calorie / high-fiber intake, and a lower risk of cardiovascular disease.

The secret to creating a healthy desert is to ensure the nutrition of each individual component.  If any ingredient in your recipe is unhealthy, replace it with a more nutritious alternative.

Strawberries are available in many forms, including fresh, frozen and freeze dried.  Be sure to check the labels of both frozen and dried strawberries for added sugars.

Here are some handy healthy ideas to incorporate more strawberries into your diet:

  • Strawberries and yogurt
  • Diced strawberries with chicken salad
  • Fruit cocktail with grapes, peaches, pineapple, strawberries an honey
  • Sliced strawberries, yogurt and almonds
  • Whole grain waffles topped with strawberries
  • Strawberries in spinach salad with walnuts and goat cheese

Strawberry, red onion, spinach salad recipe

This is a classic strawberry-spinach salad.  The spinach is a rich source of lutein, which protects vision by absorbing UV radiation.

Ingredients:

4 cups baby spinach
1 medium slided red onion
1 large sliced pepper
2 cups sliced strawberries
1/2 cup nuts

Dressing:

1/4 cup extra virgin olive oil
1/4 cup apple cider vinegar
1/2 teaspoon sea salt

Directions:

1. Layer veggies in a bowl and top with berries and pine nuts.
2. Mix dressing ingredients in a mason jar and pour over the salad.

Planting Strawberries

  • Buy disease-free plants from a reputable nursery
  • Plan to plant in the Spring
  • Make planting holes deep and wide enough to accommodate the entire root but be sure not to plant too deep
  • Set plants out 20 inches apart, and leave 4 feet between rows
  • Roots shouldn't be longer than 8 inches (trim if necessary)
  • pH should be between 5.5 and 7
  • Strawberries require 6-10 hours a day of direct sunlight
  • Make sure planting site is well-drained.
  • Practice crop rotation for the best success
  • Establish new plants annually to keep berry quality high each harvest

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