3 Seasonal Dishes with Strawberries

Strawberry season is here, and it’s a fruitful time for Michiganders. According to Michigan Grown, our state generates $6.6 million from strawberry production, including more than 43,000 tons of fresh strawberries. Strawberries are not just a staple to the local economy, but also to health. While they’re nature’s candy of a sort, strawberries are relatively low in calories. Strawberries can help support immune health with their vitamin C content. Just eight average-sized strawberries offer more vitamin C than an orange. Their deep red hue means they are rich in antioxidants, helping protect the body from cellular damage and aiding in protecting against chronic illnesses like some cancers. Strawberries’ built-in seeds also pack in some fiber, supporting a healthy gut.

If you’re planning a U-pick family day at a Michigan farm, here are some tips for picking the best strawberries and storing them for longevity:

• Strawberries don’t continue to ripen after picking, so choose the most vividly red berries that have no white or green
• Look out for nibbles for critters
• Leave the cap and leaves on until ready to eat to promote longevity
• Place them in the fridge as soon as you can; avoid letting them sit in a hot car
• Avoid washing them until ready to eat to make them last the longest

While strawberries taste great on their own, they’re also great in both sweet and savory meals. Try one of these three recipes:

Strawberry Cottage Cheese Toast

Serves: 2

Prep time: 5 minutes

Total time: 10 minutes

Difficulty: Easy

Loaded in fiber and protein, this recipe is a great breakfast or elevated snack choice. Simply toast bread, add a dollop of cottage cheese and sliced strawberries and top with slivered almonds and a drizzle of balsamic reduction.

Ingredients

• 2 slices bread
• ½ cup cottage cheese
• ½ cup strawberries, sliced
• 2 Tbsp. balsamic reduction
• 2 Tbsp. almonds, slivered

Instructions

1. Toast the bread. Add ¼ cup cottage cheese to each and spread. Top with sliced strawberries, a drizzle of balsamic reduction and slivered almonds.

Dark Chocolate Chia Seed Pudding with Strawberries 

Serves: 2

Prep time: 5 minutes

Total time: 4 hours

Difficulty: Easy

This pudding tastes so decadent it’s surprising it’s made from only nutrient-dense ingredients. The cocoa powder packs in fiber and antioxidants while the chia seeds pack in brain-healthy omega-3 fatty acids and heart-protective fiber. Simply whisk the ingredients together, let sit overnight and let the magic happen.

Ingredients

• 1 cup oat milk
• 2 Tbsp. almond butter
• ¼ cup chia seeds
• 2 Tbsp. cocoa powder
• 5 tsp. honey
• 1/2 tsp. vanilla extract
• Pinch salt
• Strawberries for garnish 

Instructions

1. Vigorously whisk all ingredients in a medium bowl. Make sure to incorporate any cocoa powder sticking to the sides and bottom.
2. Pour into serving cups, cover and refrigerate until thick and creamy, at least 4 hours, but preferably overnight.
3. Serve and top with fresh strawberries.

Strawberry Garden Feta Salad

Serves: 4

Prep time: 15 minutes

Total time: 15 minutes

Difficulty: Easy

Nothing screams summertime more than a fresh salad with strawberries. The sweetness of the berries pairs wonderfully with the savory elements of the salad ingredients and feta cheese. 

Ingredients

• 4 cups spinach
• 1 cup strawberries, sliced
• ½ cup blueberries
• ¼ red onion, thinly sliced
• ½ cup regular or candied pecans
• 1/2 cup feta cheese, crumbed
• Balsamic vinaigrette to taste

Instructions

1. Add all ingredients except vinaigrette to a large bowl. Add vinaigrette and toss or serve dressing on the side.

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family. For more recipes and health information, visit ahealthiermichigan.org.