Strawberries are in full swing right now. Katy Wilkens has a few recipes for you to try out while the season lasts. (Flickr)
You Are What You Eat: 3 delicious strawberry recipes
Here in the Pacific Northwest, fresh berries are our reward for surviving the long, wet, dark winter. When the strawberries are in, you don’t want to eat anything else. That’s why I was so happy to see hundreds of hard, bright green berries in my garden in May. I watched them like a hawk and dreamt of a scrumptious harvest.
Researchers have developed special “everbearing” strawberry varieties, but I think the old-fashioned kind that bear fruit in June are still the most flavorful. At least for the month of June, and often July, don’t buy California berries. Instead, search a farmers’ market or ask your grocer for local berries. They will beat the taste of any that are picked green and schlepped up to Seattle in a truck.
Strawberries are high in antioxidants, vitamin C and folate and are a fair source of fiber and potassium, which help kidney and heart health.
My favorite way to serve local berries is European-style. Just fill a bowl with sliced berries, top with a small dollop of sour cream and sprinkle with brown sugar. It doesn’t get any better. Here are some other delicious ideas.
Pastry for 1-crust pie, baked
2 tablespoons sugar
1 tablespoon water
4 cups strawberries
1 ½ cups sugar
1 cup boiling water
3 tablespoons cornstarch
¼ cup water
Several drops of red food coloring
Mix two tablespoons of sugar with one tablespoon of water and boil for three minutes. Brush over hot baked pie shell. Bake for two minutes more and let cool. Wash, hull and drain berries. Set aside several for a garnish. Put three cups of berries in pie shell. Mash remaining berries and add to boiling water along with the sugar. Simmer 5 minutes. Rub through sieve. Mix cornstarch and water and add to berry mixture. Cook 5 minutes, until clear. Add food coloring. Remove from heat and beat well for 2 minutes. Pour over berries. Garnish with whipped cream and saved berries. Makes 8 servings.
Calories: 302, Protein: 2 g, Carbohydrates: 58 g, Sodium: 140 mg, Fat: 10 g
1 ½ cups of strawberries, fresh or frozen
1 teaspoon lemon juice
1 cup crushed ice
¾ cup half and half or heavy cream
½ cup sugar
Few drops red food coloring
If frozen, thaw strawberries just until they break into chunks. Place strawberries, lemon juice, crushed ice, cream, sugar and food coloring in blender. Blend until mixture is smooth and sugar is dissolved. Pour into covered dish. Freeze until firm. Makes 6 half-cup servings.
Calories: 185, Protein: 1 g, Carbohydrates: 22 g, Sodium: 13 mg, Fat: 11 g
Low-Carb Strawberry Bavarian Cream
1 tablespoon gelatin
2 tablespoons cold water
1 ½ cups finely crushed strawberries
1 tablespoon lemon juice
2 tablespoons sugar substitute
¾ cup whipping cream
Soften gelatin in cold water. Then heat until mixture is warm and gelatin is dissolved. Add crushed strawberries, lemon juice and sugar substitute. Cool. When almost set, fold in whipping cream. Makes 6 servings.
Calories: 134, Protein: 3 g, Carbohydrates: 6 g, Sodium: 14 mg, Fat: 11 g
Katy G. Wilkens is a registered dietitian and department head at Northwest Kidney Centers. She has a Master of Science degree in nutritional sciences from the University of Washington. See more of her recipes at www.nwkidney.org