Strawberries are one of my favorite fruits, likely due to the happy memories they evoke of my mom and me heading to the strawberry patch each year after school was out to pick berries. I ate more than I picked in those days, but I loved the whole experience and the rewards of our endeavor, including treats like fresh strawberries with a dash of sugar for dessert and homemade strawberry jam.
Aside from warm childhood memories, strawberries are bursting with many other benefits when it comes to cancer prevention. They are packed with vitamin C, fiber and cancer fighting anthocyanins – plant chemicals that not only provide the bright red color but also serve as potent antioxidants.
If you have finished cancer treatment and are looking for ways to boost your resistance against cancer recurrence, berries are a great addition to your diet. Choose organic if you can, as strawberries are on the “Dirty Dozen” list of the 12 produce items with the highest amount of residual pesticides. If you can’t buy organic in season, consider frozen organic, pick local berries and wash well with running water, or even consider growing your own!
If you are currently undergoing cancer therapy and struggling with constipation, berries can add a boost of fiber to help. Try them fresh by themselves, on cereal or mixed in a smoothie. If you are prone to diarrhea, hold off on berries until your stool returns to normal.
Below are a couple of my favorite ways to include strawberries in your diet. Last year I discovered a delicious spinach salad full of strawberries to enjoy and once again, I’m seeking new ways to enjoy these delicious fruits. If you have a favorite healthy strawberry recipe you’d like to share, send it my way and I’ll post the recipe next week!
Tips for the Shake: Choose skim milk for the liquid base if you are using as a meal replacement or snack. If you need to gain weight, choose a higher calorie beverage, such as Ensure, as the recipe recommends.
Spinach Salad with Strawberries & Feta
-1 bag baby spinach -1 pint sliced organic strawberries -4 oz. package crumbled feta cheese -sliced almonds (roasted in skillet if desired)
Toss all ingredients with a homemade strawberry vinaigrette dressing.
Strawberry recipes received from blog readers:
Thanks to Beverly Lowe for the following recipe:
Kashi Waffles with Strawberry Syrup
My favorite easy but indulgent breakfast is Kashi waffles with my own strawberry syrup. I heat 1/2 cup of real maple syrup (which is another anti-cancer story on its own) and a cup of sliced strawberries in a saucepan on low until it’s bubbly. Simmer while the waffles are toasting and serve over the whole grain waffles. My kids like it when I throw some banana slices in, too. I actually can’t think of a fruit that wouldn’t be good in it. The syrup can be saved for a week in the fridge.
Thank you to April Freeman for the following recipes. They sound delicious!:
Fruity Quinoa Cereal
(Serves 6)
1 cup quinoa, rinsed
2 cups water
1 ripe banana, large dice
2 cups strawberries
½ cup chopped pineapple
1 cup unsweetened vanilla almond milk (can substitute regular milk or soy)
¼ c honey
½ cup sliced almonds, toasted (optional)
1. Bring quinoa and water to a boil in a medium saucepan. Reduce to low and simmer about 15 minutes or until water is absorbed. (If you’ve never cooked quinoa, you can tell it’s done when it turns clear and little “springs” pop out).
2. Meanwhile, combine milk, honey and fruit in a separate saucepan and heat over med-low. When heated through, mash the fruit and milk together.
3. When quinoa finishes cooking, combine with fruit mixture thoroughly and serve immediately.
4. Top with almonds and additional milk, if desired.
Easy Fruit Pizzas
(Serves 4)
2 whole-wheat pitas
4 tablespoons apple butter
1 kiwi, peeled and chopped
4-6 strawberries, hulled and sliced
1 small apple, thinly sliced
Cinnamon
1. Preheat oven to 300. Place pitas on baking sheet.
2. Spread pitas with apple butter and arrange fruit over top.
3. Sprinkle with cinnamon to taste.
4. Bake 15-20 minutes, remove from oven, and slice.
Strawberry Tabbouleh
(Serves 6)
1 cup bulgur
4 green onions, chopped
2 bunches Italian parsley, finely chopped
1 bunch fresh mint, finely chopped
1/3 cup olive oil
¼ cup apple cider vinegar
1 Tablespoon lemon juice
1 Tablespoon honey
½ teaspoon cumin
½ teaspoon turmeric
Salt and pepper, to taste
1 pint strawberries, hulled and diced
1 large cucumber, diced
1-2 tomatoes, seeded and diced
½ cup toasted and chopped walnuts
1. Place bulgur in a large bowl and cover with one cup of boiling water. Add ½ teaspoon of salt and let soak for 30 minutes or until all water is absorbed and bulgur is al dente.
2. Meanwhile, make a dressing by combining olive oil, vinegar, lemon juice, honey, and spices. You can either whisk all together until emulsified or put everything in a jar with a lid and shake it like crazy.
3. When bulgur is ready, add the onions, parsley, mint, strawberries, cucumber, and tomatoes and combine. Toss with dressing and season with salt and pepper if needed.
4. Cover and chill for at least 2 hours for best flavor.
TIP – Make sure the parsley and mint are totally dry before chopping!
Truly Healthy Smoothie
1 cup frozen strawberries
½ cup vanilla yogurt
1 frozen banana
2 tablespoons wheat germ
¼- ½ cup orange juice (depending on how thick you like it)
Combine all ingredients in blender, adding as much orange juice as needed for desired thickness, and process until smooth.
Strawberry Crisp (not exactly healthy because of the sugar, but you could far worse for a dessert!)
(Serves 4)
2 tablespoons butter
1 cup rolled oats
½ cup brown sugar
1 teaspoon cinnamon
2 pints fresh strawberries, hulled, and sliced
1. Preheat oven to 375.
2. Melt butter and stir in oats, sugar, and cinnamon.
3. Spread sliced berries into baking dish and sprinkle with oat topping.
4. Bake 20-30 minutes, or until nicely browned.
For a different presentation, you can divide the berries into individual ramekins, top with oats, and reduce the baking time slightly.
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