Mason County News
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Family Times
Wednesday, April 14, 2010 • Posted April 14, 2010

Strawberries-An Every Day Superfruit

Now that strawberries are in season and the prices are getting better, we enjoy a lot of them. I thought I’d share a little information about them, and the recipe for my favorite fruit smoothie. I make this with kids at least once a month, and EVERY kid I’ve made it with loves it! I also add strawberries to salads any chance I get.

Beyond the striking color and popular flavor, strawberries are loaded with nutrients including powerful, disease-fighting antioxidants and 93% of the recommended daily allowance for vitamin C.

Pick ‘em Right

Look for strawberries that are plump, bright red in color and have fresh green caps.

Keep ‘em Cool

To maintain flavor, store strawberries loosely covered and unwashed in the refrigerator. Just before eating, rinse with cool water.

Strawberry Weights & Conversions

One 16-ounce clamshell container = 3 cups or about 18 whole berries,therefore: 1 pint (2 cups) = 11 ounces or about 12 whole berries.

Delicious Smoothies

Blend your favorite kind of yogurt (1 regular sized container) with about 1 cup of your favorite frozen fruit, a banana, and about 3 cups of your favorite fruit 100% juice. You won't even need ice if you use frozen fruit, but if you use canned or fresh fruit, add in about 10 ice cubes to make it chilly and frothy. This makes about 8 regular servings of smoothie, and 16 kid sized servings! For the smoothie we make in class, we use blueberry yogurt, frozen strawberries, a banana, and 100% orange juice. You can also add 1/2 a cup non fat dried milk powder for some extra nutrition without tasting it.

If you use ripe fresh strawberries you won’t even need to add any sweetener. If you do use frozen fruit, it usually needs a little honey, sugar, or sugar substitute to make it sweet enough. Let the kids taste it without the sugar first and see if they like it, often they like it fine without it!

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