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Strawberry Fields Forever
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Berries
And Cream Cake Creamy
Frozen Fruit Wedges Giant
Strawberries Strawberries
With Strawberry
Cheese Pie Strawberry
Tiramisu Summer Salad With Berries &
Macadamia Vinaigrette Very Berry
Swirl
Strawberries will grow almost everywhere in the world, need little room, and multiply themselves by producing daughter plants. Strawberries can produce good crops without spraying because they bear fruit before pests get a good start. Strawberries will color but not ripen off the vine. They should be picked when the fruit is a full bright red and shiny. To pick, pinch the stem between thumb and forefinger so that the berry is removed with stem intact. never pull or pick strawberries from their stems. They will lose their vitamin content, become waterlogged and vulnerable to mold-causing bacteria. Strawberries are an excellent source of vitamin C. Source: It's The Berries, by Liz Anton and Beth Dooley, ©1988 by Storey Communications, Inc.
Strawberry Legend In provincial France, strawberries were regarded as an aphrodisiac of the highest quality. Newlyweds traditionally were served a soup of thinned sour cream, strawberries, borage (a European herb whose flavor is reminiscent of cucumber) and powdered sugar.
The second wife of Henry VIII, Queen Anne Boleyn (1507-36), had a strawberry-shaped birthmark on her neck. Unfortunately, some claimed this fact proved she was a witch.
The strawberry is recognized as representing absolute perfection in the Victorian language of flowers.
Medieval stonemasons carved strawberry designs on altars and around the tops of pillars in churches and cathedrals, symbolizing perfection and righteousness. During the same time period, strawberries were served at important state occasions and festivals to ensure peace and prosperity.
Sacred to the both Goddess of Love and the Virgin Mary, strawberries boast a long, dramatic history. "Doubtless God could have made a better berry," wrote William Butler, "but doubtless God never did."
Ever eaten a double strawberry? Legend holds that if you break it in half and share it with a member of the opposite sex, you will soon fall in love with each other.
Respondents to a recent national survey labeled strawberry lovers as "health conscious, fun loving, intelligent and happy." Non-strawberry lovers, on the other hand, were described as "weird, boring, stuffy--picky, fussy eaters who avoid healthy foods."
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We love
strawberries because they are beautiful, nutritious and delicious. But strawberries also
symbolize heart-felt ideals like love and perfection. In provincial France, strawberries
were once regarded as an aphrodisiac and served to newlyweds in soups. In present-day
America, strawberries are so treasured that many towns hold special festivals to promote
their harvest. And, thanks to California farmers, most of us can eat strawberries
year-round no matter where we live. Naturally sweet and juicy, these luscious berries are high in folic acid and provide a good source of dietary fiber and potassium. One serving of strawberries – about 8 medium berries – has 160% of the vitamin C our bodies need every day, even more than an orange. All of these wonderful nutrients, which may help keep certain cancers at bay, are packed into only 45 calories. Most supermarkets carry both fresh and frozen strawberries. Be careful transporting fresh strawberries home because they bruise easily. They are best stored unwashed, in a large container lined with paper toweling. Wash them just before using. Strawberries taste best at room temperature. You can freeze them for up to about a year in an air tight bag, allowing one inch of head space. Strawberries are an excellent addition to any meal – and not just for dessert. Add them to cereal, non-fat yogurt, or salads. For an elegant fruit salad, combine strawberries with blueberries, oranges and melon, add a dressing of orange juice and honey, then finish with a sprinkling of chopped fresh mint leaves. Make a berry smoothie for a quick breakfast drink "to go." Combine frozen strawberries with a banana and a little orange juice in a blender and purée. Make strawberry ice cream sandwiches with your kids by mixing sliced strawberries with plain or vanilla yogurt, spreading the mix in between two graham crackers, and then placing the sandwiches in the freezer until firm. The possibilities with strawberries are endless ~ Get crazy or get creative, but be sure to get strawberries! AICR
STRAWBERRY
DREAMS 1/2 cup superfine sugar Make meringue shells well in advance the day before filling. Preheat oven to very low heat (200 to 275 degrees). Sift sugar with cream of tartar. Beat whites with electric beater, first at low speed until frothy, then at high speed until stiff but not dry. Slowly add sugar mixture, beating until stiff and glossy. Spoon mixture into 6 individual tart pans coated with spray canola oil. (Alternately, shape meringue with spoons into free-form nests on non-stick baking sheets sprayed with oil.) Bake until dry and crisp but uncolored, 1 to 2 hours, depending on oven heat and size of shells. Shut off oven and allow shells to cool inside, preferably overnight. Carefully remove shells from pans (if used) and store in air-tight containers until ready to serve. Just before serving time, cut strawberries lengthwise in halves. Melt jelly in microwave and pour just enough into bottom of shells to thinly cover. Arrange berries vertically in shells, stem-side down, in a circular pattern with cut sides facing inward. Spoon melted jelly over berries to form thin film of glaze. Serve immediately. Makes 6 Servings. Per serving: 113 calories, 0 g Total Fat; 25 g Carb; 46 mg Sodium; 3 g Protein; 1 g Dietary Fiber. Exchanges: 1 Fruit; 1 Starch; 1/2 Protein (2 Carb Choices).
STRAWBERRY
CHUTNEY 1/2 cup golden raisins In a large, non-aluminum saucepan, combine all ingredients except strawberries and almonds and bring to a boil. Cook uncovered over medium heat, stirring frequently, for 15 minutes or until slightly thickened and syrupy. Add strawberries, reduce heat and simmer, uncovered, 10 minutes or until thickened, stirring occasionally Remove mixture from heat and stir in almonds. Spoon chutney into serving bowl. Cover and chill for at least 1 hour before serving. Makes about 2-1/2 cups of chutney, or 10 (1/4-cup) servings. Per serving: 140 calories; 3 g Total Fat (< 1 g Sat Fat), 30 g Carb; 14 mg Sodium; 2 g Protein; 1 g Dietary Fiber. Exchanges: 1 Starch; 1 Fruit; 1/2 Fat (2 Carb Choices).
VERY BERRY
SWIRL 1 (12.3 oz) package light and firm silken
tofu Purée the tofu and berries in a blender or food processor; add apple juice concentrate, yogurt and honey, if using. Process until blended, 1 to 2 minutes. Serve immediately, or transfer to storage container, cover and chill. Makes 4 (1 cup) Servings. Per Serving: 143 Cal; 1 g Total
Fat; 27 g Carb; 00 mg Cholesterol; 106 mg Sodium; 93 mg Calcium; 8 g Protein;
STRAWBERRIES WITH
BALSAMIC VINEGAR 6 cups stemmed and sliced strawberries Toss the sliced strawberries with the sugar. Place the berries in individual dishes and drizzle 1/2 tsp vinegar over each portion. Serve immediately. Makes 6 (1 cup) Servings. Per Serving: 53 Cal; 1 g Total Fat; (0 g Sat Fat); 13 g Carb; 0 mg Cholesterol; 2 mg Sodium; 3 g Dietary Fiber; 1 g Protein; 9 g Sugars. Exchanges: 1 Fruit (1 Carb Choice)
GIANT STRAWBERRIES WITH
RASPBERRY DIP 1 (10-oz) package frozen raspberries Purée the raspberries in a blender. Pour the purée into a bowl. Blend in the remaining ingredients (except the strawberries) by hand and mix well. Place the dip in a pretty bowl and chill for 2 hours. Serve dip surrounded by large strawberries. Makes 6 Servings (2 giant strawberries). Per Serving 87 Cal; 1 g Total Fat (1 g Sat Fat); 11 g Carb; 10 mg Cholesterol; 195 mg Sodium; 9 g Protein; 2 g Dietary Fiber; 9 g Sugars. Exchanges: 1 Fruit; 1 Very Lean Meat (1 Carb Choice).
SUMMER SALAD WITH
BERRIES AND 2 Tbsp lightly salted macadamia nuts,
toasted, divided Finely mince half the nuts in a small food processor with the shallots. Transfer to a small bowl; mix in rice vinegar, grape juice concentrate, salt and oil. Chop remaining nuts and set aside. Reserving 2 Tbsp, pour dressing over the greens and toss. P.lace greens on serving plate and arrange berries, mango and kiwi on top. Drizzle fruit with remaining dressing and sprinkle with remaining nuts. Makes 4 Servings. Per Serving: 154 Cal; 7 g Total Fat; 21 g Carb; 00 mg Cholesterol; 338 mg Sodium; 77 mg Calcium; 3 g Protein. Exchanges: 1 Veg; 1/2 Fruit; 1 Fat.
BERRIES
AND CREAM CAKE 1 angel food cake (about 14 ounces) Using a serrated knife, cut a 1-1/2-inch-deep channel in the top of the cake, leaving 3/8-inch of the cake intact on either side of the channel. (Reserve the cut-out cake for another use). Spoon the softened ice cream evenly into the hollowed-out section of the cake. Wrap the cake in plastic wrap and freeze for at least 2 hours, or until ready to serve. When ready to serve, remove the cake from the freezer and unwrap. Place the cake in the center of a 12-inch round serving platter. Toss the berries together and arrange 1-1/2 cups of the mixture over the top of the cake, covering the channel. Arrange the remaining fruit around the base of the cake. Slice and serve immediately. Makes 12 Servings. Per Serving: 139 Cal; 1 g Total Fat (1/2 g Sat Fat); 29 g Carb; 5 mg Cholesterol; 223 mg Sodium; 3 g Protein; 2 g Fiber; 93 mg Calcium. *Exchanges: 2 Carb. *Ed. Note: The Exchanges used in this recipe were taken from the cookbook and were calculated for those who use the Carb-counting system.
STRAWBERRY MARGARITA PIE 3 Tbsp margarine Combine margarine and honey in medium microwavable bowl; microwave on HIGH 30 seconds or until smooth when stirred. Combine frozen yogurt, thawed whipped topping and 1 teaspoon lime peel in medium bowl; fold with rubber spatula. Spoon into crust; freeze 2 hours or until firm. Combine strawberries, lime juice and remaining 1 teaspoon lime peel in small bowl; stir to blend. Cut pie into 8 slices; serve with strawberry mixture. Add tequila to strawberry mixture just before serving, if desired. Makes 8 Servings. Ed. Note: Please make sure to allow for a serving of this delicious pie in your daily meal plan; the carbs are more than we usually like to recommend per serving. Per Serving: 306 Cal; 8 g Total Fat (3 g Sat Fat): 56 g Carb;
19 mg Cholesterol; 390 mg Sodium; 5 g Protein;
STRAWBERRY-ORANGE SHAKE 2 cups unswetened frozen strawberries Place frozen strawberries, orange juice, and skim milk in container of an electric blender; top with cover, and process just until strawberry mixture is blended. Add strawberry yogurt, and process just until blended. Pour strawberry mixture into chilled glasses (or thermal mug to "take-with") and serve immediately. Yield: 4 Servings (1-1/4 cups each). Per Serving: 145 Cal; 1 g Fat (1/2 g Sat Fat); 31 g Carb; 3 mg Cholesterol; 65 mg Sodium; 5 g Protein; 1 g Dietary Fiber. Exchanges: 1-1/4 Fruit; 1/2 Milk. (2 Carb Choices).
CHOCOLATE-DIPPED STRAWBERRIES 24
medium-size fresh strawberries Wash strawberries gently; drain well. Do not remove caps. Place chocolate in a small bowl, suitable for microwave. Microwave at HIGH 1 minute, stirring after 30 seconds. Stir until chocolate melts. Add milk and liqueur or concentrated orange juice, stirring well with a wire whisk until smooth. Insert wooden pick into center of each strawberry cap. Dip each strawberry halfway into chocolate mixture, and place on a baking sheet lined with wax paper. Refrigerate strawberries 30 minutes or until chocolate is firm. To serve, remove picks from strawberries. Makes 4 Servings (6 berries each). Per Serving: 143 Cal; 7 g Total Fat (0.0 g Sat Fat); 20 g Carb; 5 mg Cholesterol; 21 mg Sodium; 2 g Protein. Exchanges: 1-1/2 Fruit; 1-1/2 Fat (1-1/2 Carb Choices).
STRAWBERRIES
ROMANOFF 3 cups fresh strawberries, hulled **If you don't have Cointreau or don't wish to use alcohol in the recipe, you can sutstitute an equal amount of frozen orange juice concentrate. Combine strawberries, powdered sugar, and Cointreau or orange juice concentrate in a medium bowl, tossing gently. Cover and chill at least 1 hour. Combine frozen yogurt and sour cream in a small bowl, stirring until smooth. Spoon strawberries evenly into 4 individual serving dishes ( parfait glasses or goblets make an elegant presentation). Spoon yogurt mixture evenly over strawberries and serve immediately. Makes 4 Servings. Per Serving (using Cointreau liqueur): 116 Cal; <1/2 g Total Fat; 24 g Carb; 0.0 mg Cholesterol; 45 mg Sodium; 4 g Protein; 3 g Dietary Fiber; 87 mg Calcium. Exchanges: 1 Starch; 1/2 Fruit. (1-1/2 Carb Choices).
STRAWBERRY
SNACK CAKE 1-1/2 cups all-purpose flour Combine first 4 ingredients in a large bowl, stirring well; make a well in center of mixture. Combine yogurt and next 4 ingredients; add to dry ingredients, stirring just until dry ingredients are moistened. Gently fold in mashed strawberries. Spoon batter into an 8-inch square baking dish or pan, coated with cooking spray. Bake at 350°F for 25 to 30 minutes, or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack. Sift powdered sugar over cake just before serving. Makes 9 Servings. Per Serving: 183 Cal; 5 g Total Fat; 31 g Carb; 25 mg Cholesterol; 95 mg Sodium; 4 g Protein; 1 g Dietary Fiber; 95 mg Calcium. Exchanges: 2 Starch; 1 Fat (2 Carb Choices).
CREAMY FROZEN FRUIT WEDGES 1 pound
frozen unsweetened whole strawberries In a medium bowl, stir together the strawberries, yogurt, and pineapple. Gently fold in the whipped topping. Spoon the mixture into a 9-inch pie pan. Cover with plastic wrap and freeze for 4 hours, or until firm. Remove the pie from the freezer about 15 minutes before serving to let it thaw slightly. Cut into wedges. Makes 8 Servings. Per (1-Wedge) Serving: 84 Cal; 00 g Total Fat; 18 g Carb; 1 mg Cholesterol; 38 mg Sodium; 2 g Protein; 1 g Dietary Fiber; 11 g Sugars. *Exchanges: 1 Carb. *Ed. Note: The Exchanges used in this recipe were taken from the cookbook and were calculated for those who use the Carb-counting system.
STRAWBERRY TIRAMISU Pudding Mixture: 2 cups nonfat or low-fat milk Berry Mixture: 2-1/4 cups frozen strawberries, coarsely chopped & thawed *See Diabetes & Cooking With Alcohol for liqueur substitutions Place the milk and pudding mix in a medium bowl and beat at low speed with an electric mixer for 2 minutes. Beat in the cream cheese and set aside. Combine the strawberries and their juices and the sugar substitute in a small bowl and mash slightly. Set aside. To assemble the desserts, place 1-1/2 tablespoons of the strawberry mixture in the bottom of each of six 8-ounce wine glasses. Crumble 3/4 of a ladyfinger over the berries in each glass. Drizzle 1-1/2 teaspoons of the liqueur over the ladyfinger layer and then cover with 3 tablespoons of the pudding mixture. Repeat the berry, ladyfinger, liqueur, and pudding layers. Spread 3 tablespoons of the whipped topping over the top of each dessert and sift some of the cocoa over the top. Cover and chill for at least 1-1/2 hours before serving. Makes 6 Servings. Per Serving: 227 Cal; 6 g Total Fat (3 g Sat Fat); 32 g Carb; 35 mg Cholesterol; 396 mg Sodium; 6 g Protein; 2 g Fiber; 136 mg Calcium. *Exchanges: 2 Carb; 1 Fat. *Ed. Note: The Exchanges used in this recipe were taken from the cookbook and were calculated for those who use the Carb-counting system.
STRAWBERRY-OAT SQUARES 3/4
cup sifted cake flour Combine first 3 ingredients in a medium bowl; cut in margarine with a pastry blender until mixture resembles coarse meal. Press oat mixture into bottom of an 8-inch square pan/baking dish coated with cooking spray. Bake at 350°F for 10 to 12 minutes, or until lightly browned. Position knife blade in food processor bowl; add cream cheese and next 3 ingredients. Process until smooth. Spoon over prepared crust; set aside. Combine thawed strawberries, pineapple, and cornstarch in a small saucepan, stirring until smooth. Cook over medium heat, stirring constantly, until thickened. Spoon over cheese mixture. Bake at 350°F for 12 minutes; cool completely. Cover and chill thoroughly. Cut into 16 squares. If desired, garnish each square with a strawberry slice and a mint sprig. Makes 16 Servings. Per (1 square) Serving: 130 Cal; 6 g Total Fat (1-1/2 g Sat Fat); 18 g Carb; 9 mg Cholesterol; 152 mg Sodium; 3 g Protein. Exchanges: 1/2 Starch; 1/2 Fruit; 1/2 Protein; 1 Fat (1 Carb Choice).
STRAWBERRY
CHEESE PIE Crust: 1 cup quick-cooking oats Filling: 1 orange Preheat the oven to 350°F. Place the oats in a blender or food processor, and process until they resemble flour. Make the crust. Place the oats, flour, salt and sugar in the center of a 9-inch pie plate; toss together with a fork. Place the egg white and oil in the center of the flour mixture and mix thoroughly with a fork. Pat the crust into the bottom and up along the sides of the pan. Bake the shell for 20 minutes. Remove from the oven and let cool. Make the filling. Wash and dry the orange, and make 1 tsp orange zest by grating the orange skin with the fine side of a cheese grater; set aside. Slice the orange in half and squeeze out 2 teaspoons of juice. Slice the strawberries and mix them in a medium bowl with the orange juice and strawberry preserves. In another bowl, stir the sugar and orange zest into the Yogurt Cheese. Spoon the yogurt mixture into the pie shell and spread the strawberry mixture over the top. (If the strawberries are not very juicy, you may need to add a little more orange juice to make the topping spreadable). Refrigerate the pie until firm, about 2 hours. Makes 8 Servings. Per Serving: 245 Cal; 5 g Total Fat (1 g Sat Fat); 39 g Carb; 172 mg Sodium; 553 mg Potassium; 13 g Protein; 2 g Fiber. Exchanges: 1 Starch; 1 Fruit; 1 Reduced-Fat Milk. YOGURT CHEESE 2 cups plain nonfat yogurt Place a fine-mesh colander over a medium bowl. Spoon the yogurt into the colander, and let it drain. Cover with plastic wrap, and store in the refrigerator for at least 4 hours to make a stiff yogurt cheese. (It is ready when the bowl contains a good amount of liquid and the yogurt has thickened to the consistency of cream cheese). Makes 1 Cup. Per 1/4 Cup: 64 Cal; 0 g Total Fat; 9 g Carb; 87 mg Sodium; 290 mg Potassium; 7 g Protein. Exchanges: 1 Fat-Free Milk. **Check the label: Yogurts made with L. thermophilus or L. bulgaricus and other exotically named cultures are usually relatively sweet; yogurts made with L. acidolphilus alone tend to be a little tart. If you can buy Stoneyfield Farm plain yogurt where you live, try it -- it's so good you can eat it right out of the carton. One more thing, the label should say "made with live yogurt cultures."
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