Yum! Yum! Yum! Strawberries!
by Paulette Millis

Did you ever pick those delicious tiny strawberries that grow wild here in Saskatchewan? They begin blooming in June, with little white flowers on low plants, and the fruit comes from late June to July. When I was a child, my brother and I would set out for the pasture before breakfast to pick a cupful each for our mom to put on our fresh pancakes. Were they good! The seeds sown by birds are responsible for the wide distribution of wild strawberries, as the seeds pass through the birds intact. These seeds respond to light rather than moisture to start growing and therefore need no covering of earth.

Today, we may purchase fresh strawberries most of the year. They are large and nowhere near as sweet as the garden variety, nor do they have the intense superlative flavour of those tiny wild ones. The weather, the variety of strawberry, and the stage of ripeness when harvested influence the flavour.

California and Florida are the largest producers with one billion pounds coming out of California yearly. It is said if all the strawberries produced in California in one year were laid berry to berry they would go around the world fifteen times. The USDA (United States Department of Agriculture) states the annual per capita consumption of fresh and frozen strawberries is 4.85 pounds. I find this figure extremely low, as I can eat four to five pounds in a month!

Strawberries are a member of the Rosacea (Rose) family and it is the only fruit with the seeds on the outside of the fruit. Because of the strawberry’s heart shape and red colour it is known as a symbol for Venus, the Goddess of Love. One legend says if you break a double strawberry in half and share it with someone, you will fall in love with each other. Strawberries are also believed to be an aphrodisiac.

It is said that after the Colonists tried the American Indians’ recipe which used crushed strawberries mixed with cornmeal and baked into bread, they developed their own version of the recipe and Strawberry Shortcake was created.

NUTRITIONAL AND MEDICINAL INFORMATION One cup sliced fresh strawberries (166 grams): calories 50   protein 1 g     carbohydrates 11.65 g     fibre 3.81 g     calcium 23.24 mg     iron .63 mg     magnesium 16.60 mg     phosphorus 31.54 mg     potassium 44.82 mg     selenium 1.16 mg     vitamin C 94.12 mg     folate 29.38 mg     vitamin A 44.82 IU     Chart from University of Illinois Extension, USA.

Strawberries are very therapeutic as they contain more vitamin C, ounce for ounce, than citrus fruit. Vitamin C is said to increase life span, possibly by preventing heart attacks, and this may be even more important than maintaining a low cholesterol level, according to Earl Mindell. It is also a potent anti-oxidant and helps prevent free radical damage. Vitamin C is necessary for the formation of collagen, essential for production of new cells and tissues. Vitamin C also blocks nitrosamines, cancer compounds formed during normal digestion when nitrates or nitrites combine with amino acids (proteins).

Dr. Bernard Jensen says they are an excellent spring tonic and are delicious when juiced. They have an alkaline reaction in the body and are considered an eliminative food. Strawberries have been used as a mild laxative. Sometimes the strawberry seeds can be irritating in cases of inflammation of the bowel. If you are one of the unfortunate people who get hives from strawberries, try this: run hot water over them, then immediately run cold water over them. This removes the fuzz, often the cause of the hives.

Strawberries contain several phytochemicals: ellagic acid, phenolic acid, lignans, carotenoids, terpenes, flavonoids, and coumarins. Phytochemicals are simply plant chemicals and they seem to protect against cancer, heart disease, and other illnesses.

BUYING, COOKING, AND STORING

Strawberries are delicate, therefore gentle handling is necessary to prevent bruising. Wash them just before hulling by dunking them in a pan of water or gently pouring water over them. If picking fresh berries, use them within a day. When buying, check for mold or soft spots. Fresh berries are bright in appearance, with a solid red colour and the hulls are attached. Store in the fridge until ready to serve.

Strawberries may be washed, hulled, sliced, and frozen on cookie sheets to be placed in zip lock bags for those winter smoothies and desserts. They may be canned, made into jams, jellies, sauces, or fruit leather.
Strawberry fruit leather is usually a favourite. Simply puree, add another fruit puree if desired, such as apple or crabapple sauce, and follow dehydrator instructions. Adding chopped apples to the blender with the strawberries works. Saskatoon berry and cooked rhubarb puree are other good choices with strawberries. You may add a bit of honey or spices like cinnamon or nutmeg but strawberries are fine without. Store dried fruit leathers with wax paper between layers in an airtight jar.

RECIPES

STRAWBERRIES AND CREAM

My favourite!
bowl of washed, sliced fresh strawberries
brown rice syrup to taste
soy cream (Silk) or dairy cream, if allowed

Enjoy!

STRAWBERRY BUTTER*

(Makes about 1 cup)
1/2 cup strawberries, washed and trimmed, fresh or frozen
1/2 cup butter
2 tbsp honey, optional (omit if berries are presweetened)

Put all ingredients in a blender and blend until smooth, which will take several minutes. The delicate pink colour and fresh flavour make this a very special spread for waffles, pancakes, or toast.

FRUIT SAUCE **

Bring 1/2 cup of water to a boil (or use fruit juice, e.g. apple)
Add 2 cups of cut up strawberries and simmer until fruit is tender.
Sweeten with a bit of honey if desired.

Mix a bit of arrowroot powder in a bit of cold water or juice and stir into the fruit sauce to thicken. Serve immediately over pancakes or desserts or store in the fridge.

STRAWBERRY JAM***

4 tbsp agar agar
8 cups mashed strawberries
1 cup juice (pour off fruit; may use part water)
4 cups honey
2 tbsp lemon juice

Dissolve agar in berry juice. Bring to a boil and simmer till clear, stirring constantly. Add fruit, honey, lemon. Heat and boil 1 minute. Pour into glass jars. Store in fridge or freezer. Note: increase or decrease agar flakes according to consistency of fruit.

STRAWBERRY JAM****

4 cups fresh strawberries
2 tbsp honey
1/4 cup unsweetened pineapple juice
2 tbsp arrowroot flour
drop of pure almond extract

Crush fruit and simmer a few minutes to soften. Dissolve the arrowroot flour in the liquid. Add to the fruit and bring to a boil—boil hard for 1 minute. Add the honey and bring to a full rolling boil again. Add the almond extract and stir in. Remove from the stove. Pour into sterilized jars and seal with wax, or freeze the jam.

STRAWBERRY SHORTCAKE***

Whiz in blender:
1/3 cup orange juice
3/4 cup honey
3 tbsp almond butter
2 tsp vanilla
1 tsp lemon juice and 1 tsp. rind
4 tbsp olive oil
1/4 tsp salt
Mix the following dry ingredients and stir into above blended mixture:
1-1/2 cups whole wheat pastry flour
2 tbsp arrowroot flour
1 tbsp soy flour

Pour batter into greased and floured square pan. Bake at 350º F about 30 minutes. When cool, cut into 3 inch squares—using 2 squares for each serving. Serve with crushed strawberries mixed with honey. Put some between squares. Pile some on top. Finish with whipped cream if dairy is allowed or use soy whipped cream.

SMOOTHIE**

1 fresh or frozen banana
1 cup fresh or frozen strawberries
1 cup yogurt, or 1/2 cup soft tofu, or a protein supplement for dairy-free
1 cup of fruit juice of choice, or milk of choice
1 tbsp hemp oil or Udo’s oil
optional ingredients: piece of fresh ginger
few raw cashews or almonds
ground flax
wheat germ
lecithin granules
rice or oat bran

Blend and serve.

STRAWBERRY CREAM PIE ****

(this recipe uses dairy products)
1 (8 oz) pkg. cream cheese
1/4 cup honey
1/2 tsp pure vanilla extract
1/2 tsp pure almond extract
dash of nutmeg
1 cup strawberry slices
3/4 cup yogurt
1 nut crust, cooked and cooled

Combine the softened cream cheese, honey, vanilla, and nutmeg, mixing until well blended. Mash 3/4 cup strawberry slices; add to the creamed mixture along with the yogurt. Blend well. Use remaining strawberries for garnish. Pour the creamed mixture into the pie crust. Garnish. Chill several hours or overnight, if desired. This can also be served as a parfait or pudding if desired, using nuts as a topping.

NUT CRUST****

1-1/2 cups finely chopped nuts
1/4 cup coconut
1/3 cup sesame seeds
1/3 cup buckwheat or millet flour
cinnamon
Mix well.
Melt the following ingredients and pour on the first mixture:
1/2 cup butter
4 tbsp honey
dash of vanilla

Pat into a buttered pie plate. Bake at 350º F until lightly browned.

STRAWBERRY AND RASPBERRY JUICE

Blend 2 cups strawberries and 1 cup raspberries and a dash of lemon juice. Pour over crushed ice and serve. May add a bit of water.

*The Kitchen Gardener’s Companion, Pat Katz
**Nutrition, Cooking and Healing, Paulette Millis
***Ten Talents, Frank and Rosalie Hurd
****Naturally Yours, Judy Zemliak

References: Foods That Heal, Bernard Jensen; Earl Mindell’s Anti-Aging Bible, Earl Mindell; Vitality Magazine, June 1996; Powerfoods, Stephanie Beling; University of Illinois Extension, USDA.

The above information regarding nutritious food is not intended to replace any instruction from medical or health professionals.

Paulette Millis lives and works in Saskatoon as a nutritional consultant. Her cookbook, Nutrition, Cooking, and Healing, is available in health food stores or by calling (306) 244-8890.