Strawberry Overnight Oats

Strawberry Vanilla Overnight Oats

If you feel too rushed to eat right, check out this recipe for Strawberry Overnight Oats from guest blogger Christy Wilson, RD!

As a registered dietitian, I have made a conscious effort to reach out to my community for the past several years to spread the word about the month-long nutrition campaign, National Nutrition Month (NNM) that the Academy of Nutrition and Dietetics started back in 1973.  It’s such a pleasure to do cooking demonstrations at elementary schools, speak to community organizations and find fun ways to remind everyone how eating well can benefit lives.

This year’s NNM theme is “Savor the Flavor of Eating Right,” which encourages everyone to take time to enjoy food traditions and appreciate the great flavors and social experiences food can add to our lives. One way I “savor the flavor of eating right” is by eating foods that taste good and are good for me and my family –  like delicious,  California Strawberries.

Did you know that only eight strawberries a day can support brain & heart health, help manage diabetes and reduce the risk of some cancers? Here are a few more fun strawberry facts:

  • One serving of strawberries (8 medium) has only 45 calories and more vitamin C than an orange
  • Strawberries contain blood pressure lowering potassium, folate, along with a variety of health-boosting antioxidants
  • In just 8 strawberries you get 3 grams of heart healthy fiber and a mere 7 grams of natural sugar

Although March is a busy time for many of us, eating nutrient rich foods should remain a priority. Including fruit, like strawberries, as part of everyday meals can keep you energized and healthy to tackle all the activities in our busy weeks.

One recipe that makes a great on-the-go breakfast or snack is my Strawberry Overnight Oats. Make several of these and you’ve got yourself a tasty and convenient breakfast for the week! Made with whole foods including sweet strawberries, rolled oats, chia seeds, Greek yogurt and honey, this recipe is one that will help keep you eating right all month (and all year!) long.

Strawberry Overnight Oats


Strawberry Overnight Oats
Prep time: 
Cook time: 
Total time: 
Serves: 1 serving
  • ½ cup rolled oats (also labelled Old Fashioned Oats)
  • 1 container (5.3 ounces) vanilla flavored Greek style yogurt
  • 2 tsp chia seeds
  • ½ tsp honey
  • 8 strawberries, chopped and divided into two servings
  • ⅓ cup light vanilla soy milk (or any milk of your choice)
  • ⅛ tsp ground cinnamon
  • 1 tsp sliced almonds
  1. In a 16-ounce mason jar, add oats, yogurt, chia seeds, honey, four chopped strawberries, milk and cinnamon. Stir ingredients to combine and cover jar with a lid.
  2. Refrigerate oat mixture overnight or for 8 hours.
  3. To prepare oats, top mixture with remaining strawberries and top with sliced almonds.

Strawberry Heart Salad

Strawberry Heart Salad

If you’re thinking about a romantic meal for Valentine’s Day or just an extra special treat for someone you care about, there aren’t a lot of foods that say ‘I love you’ better than this Strawberry Heart Salad – red, heart-shaped, strawberries to show some love – it’s the sweetest thing.

For that very reason, we asked the lovely dietitian and YouTube sensation, Abbey Sharpe, to share her thoughts about what to serve – and what NOT to serve – on Valentine’s Day. Ladies, she’s got some great tips, especially for the guys, so go check out the video and then share with yours – hey, we can all use a little advice from time to time.

Valentine’s Recipe and Giveaway

In case you missed the recipe for Abbey’s romantic Strawberry and Cucumber Salad, you can find the details below.



Strawberry Heart Salad w/ Cucumber and Balsamic
Serves: 2 servings
  • ⅓ cup balsamic vinegar
  • 1 large English cucumber, shaved using a vegetable peeler or mandolin
  • 1½ cups strawberries, hulled, finely diced
  • 2 Tbsp sliced almonds, toasted
  • Salt and pepper, to taste
  • 2 Tbsp chevre, if desired
  1. Heat the balsamic vinegar over medium high heat until it has reduced to a thick syrup, about 5-7 minutes.
  2. Place the cucumber on a plate, top with strawberries, almonds, and chevre (if using) and season with salt and pepper to taste

8 Strawberries a Day for Good Health

Eight Strawberries a Day


Did you know that eating just one cup a day of strawberries benefits the entire body? It’s true! Research suggests eating just a serving of eight medium strawberries a day may improve heart health, help manage diabetes, support brain health, and reduce the risk of some cancers. So while you’re enjoying strawberries for their sweetness and taste, you may want to take a few seconds to let all those health benefits sink in too!

And don’t let the sweet taste of strawberries fool you into thinking that they have a high sugar content. Not at all! In fact, the American Diabetes Association identifies berries, including strawberries, as one of the top ten superfoods for a diabetes meal plan because they are low in sugar. In fact, there are only 45 calories in a cup of strawberries – so instead of eating a tiny piece of candy, enjoy a satisfying cup of about eight medium strawberries that are packed with vitamins, antioxidants and dietary fiber. When added up, strawberries provide a nutritious “Whole in One” for the entire body.

There’s nothing more simply sweet or delicious than a strawberry, but most of us don’t eat as many as we should according to experts, Last year, new research indicated that an eating plan called the Mediterranean-DASH Intervention for Neurodegenerative Delay, or “MIND”, diet can lower your risk of Alzheimer’s disease by more than one third – and the secret was a healthy daily dose of strawberries and blueberries. Since strawberries can play a role in protecting our brains as we age, there’s never been a better time to resolve to eat more strawberries than in 2016.

Strawberries provide a unique combination of essential nutrients, dietary fiber and phytochemicals.

  • More vitamin C per serving than an orange and 140% of the daily value
  • A good source of fiber – 3 grams
  • Folate and potassium, along with a variety of health-promoting antioxidants
  • Just 7 grams of sugar

Delicious in both sweet and savory dishes, or by themselves, strawberries are a versatile fruit that can be enjoyed in every meal of the day. By just adding strawberries to simple, everyday recipes, it’s easy to boost nutrition and make a difference in overall health. Here are two simple, nutritious and delicious ways to incorporate strawberries into your diet this year.


Don’t have much time, but want to eat healthy? Here are a couple easy, but totally tasty recipes to try:

Strawberry Balsamic Appetizer Recipe

Cool Red Strawberry Smoothie

For more information on California strawberries, as well as creative and inspiring recipes, visit With so many ways to incorporate strawberries into a healthy diet in 2016, it’s easy to make it stick—and reap all the health benefits, too.

For the latest nutrition news on strawberries, visit:


To inspire healthy eating habits and spread the good news about the benefits of eating just eight strawberries a day, we are kicking off the #8-a-Day Giveaway! Who wouldn’t want to win a $200 gift card? Check out the details and enter below. Good luck!

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4 Tips from Dietitians for a Fresh Start in 2016

Strawberry Cabbage Smoothie

Start Fresh 2016

Happy New Year!

What a great time of year to start thinking about all things new, reflect on last year, and most importantly, start planning how we can make a fresh start in a bigger and better way. If you’re like most folks, you might also be thinking about ways to step up your efforts to eat healthier, and be healthier in the coming year.

We polled four top nutrition bloggers to find out how they plan to use strawberries in their own homes to amp up  healthy eating for themselves, and their families,  during the year. Here’s what we got!

4 Healthy-Eating Tips from 4 Dietitians

1. Just Add Strawberries, Jessica Levinson, Nutritioulicious

“Start fresh in the New Year by making it your goal to add produce to every meal and snack. California strawberries make it easy to do so since they’re available all year round and add delicious flavor plus lots of nutrients. Add strawberries to your breakfast oatmeal, top salads with fresh, sliced strawberries for a taste of summer, pair strawberries with cheese or nuts for an afternoon snack, and roast some strawberries to top pasta like I do with my Lemon Ricotta Ravioli with Balsamic Roasted Strawberries. Think outside the box and you’ll come up with so many ways to add fruit and vegetables to your diet in 2016.” Jessica Levinson, Nutritioulicious

2. Make Smoothie Packets Ahead of Time, Elle Penner, According to Elle

For a super lower-sugar and nutrient packed breakfast, assemble several smoothie packets for the Clean Strawberry Smoothie pictured below. Simply slice and portion out the strawberries, bananas and cabbage in advance and stash in the freezer. Getting the prep work out of the way guarantees you a super healthy, nutrient-packed breakfast in less time and with less cleanup—perfect for busy mornings!”

3. Eat One Cup-a-Day, Anne Mauney, fANNEtastic Foods

“It’s officially the new year, and everyone is looking to eat healthier. One of my favorite ways to amp up the nutrition in my food is simply to just add California strawberries! Strawberries have more vitamin C than an orange and are packed with essential vitamins, dietary fiber, potassium and health-promoting phytochemicals. In fact, research suggests eating just 1 cup of strawberries a day may improve heart health, lower blood pressure, reduce the risk of some cancers and support brain function. Sounds like a healthy way to start the new year to me! I love topping my morning oatmeal (check out my Perfect Microwave Banana Oatmeal Recipe) with strawberries, and strawberries also add a nice pop of juicy flavor to salads, like my Strawberry and Fennel Barley Salad!”

4. Make Healthy Swaps, Caroline Kaufman, MS, RDN

“Try using fresh strawberries instead of sugary fruit spreads (think jams, jellys, or preserves). Some of my favorite swaps: Almond butter and strawberry toast or toasted whole grain frozen waffles with cottage cheese, sliced strawberries and cinnamon.


To celebrate the new year, we’re giving away a $150 gift card to Althleta. Enter below!

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Strawberry Oats Breakfast Bars

Healthy Strawberry Breakfast Cookies Recipe

It’s not always easy to get our kids to eat in the morning, especially before school. When my kids were smaller, I was always trying to think of healthy grab-n-go snacks they could munch on in the car going to, or coming from, school.

With some of us still getting adjusted to the new school year, we want to share the kinds of healthy, kid-friendly snacks and beverages that fit into the category of grab-n-go, and healthy. For example, a few weeks ago we shared this natural strawberry milk by nutritionist Anne Mauney.

Our latest recipe for healthy strawberry cookies was created by busy mom and dietitian Mitzi Dulan, the author of The Pinterest Diet. She raved about how much her daughters love these cookies. That’s a good sign!

These cookies are easy to make and can easily be frozen in for the convenience of just grabbing a couple at a time for early mornings, or after school snacks.


Healthy Strawberry Breakfast Cookies
Prep time: 
Cook time: 
Total time: 
Serves: 18 cookies
  • 2 bananas, ripened
  • 1 cup dates
  • 2¼ cups California strawberries, finely chopped
  • 1 tbsp coconut oil
  • 2 cups rolled oats
  • 2 tbsp chia seeds
  • ½ cup unsweetened coconut
  • 1 tsp cinnamon
  • 1 scoop natural vanilla whey protein powder
  • Non-stick baking spray
  1. Heat oven to 350 degrees. Spray a baking sheet with non-stick baking spray.
  2. Remove pits from dates and place dates and bananas in blender.
  3. Transfer mixture to a large bowl and combine with coconut oil.
  4. Gently stir in the strawberries.
  5. In a medium bowl, mix together the oats, chia seeds, coconut, cinnamon and protein powder. Add the bowl of dry ingredients to the wet ingredients and stir well.
  6. Roll the cookie batter into 2” balls and pat down gently. Bake 15-18 minutes.
  7. Allow to cool on baking sheet for 5 minutes and then finish cooling on a cooling rack.


Dietitians Share Their Own Tips

California Strawberries in Collandar HOF

Do you ever wonder what tips dietitians use in their personal lives with their own families? Here’s a round-up of some simple tips from top registered dietitians.

Katherine Tallmadge, M.A., R.D.

Add more berries and less ice cream to sundaes.

Now it’s official… You can eat a chocolate sundae every afternoon, improve your health and even lose weight!

I know this sounds strange, but here’s why it works: The chocolate syrup you pour over ice cream isn’t exactly lean, but that’s okay because underneath the chocolate – the sundae part – is fresh berries instead of ice cream! Berries are a lot better for you than ice cream and the chocolate provides a slightly sinful incentive to make the switch seem worthwhile. Almost any fruit works with chocolate syrup, strawberries, bananas, peaches, take your pick. Apart from the fact that a fruit sundae is deliciously fresh tasting and low in saturated fat and calories, it makes a great substitute for other snacks that really load on the calories.

Bottom Line: A tablespoon of regular chocolate syrup has about 50 calories. Pour it over fruit and your total is about 110 to 160 calories. Compare that to the usual snacks – a candy bar, for example, has about 250 calories, and an ice cream cone has about 500. Now you can see why substituting the berry sundae can lead to impressive amounts of weight loss or help you maintain a healthy weight. Make the switch every day, and you can count on saving 9 to 35 pounds in a year! (3500 calories is equal to one pound of weight)

Toby Amidor, MS, RD, CDN

Put fruits and veggies where kids can reach them.

Make freshly washed fruits and veggies available for kids to enjoy as a grab-and-go snack. Place at eye level in the refrigerator or on the countertop.

Christine M. Palumbo, MBA, RD

Make a veggie plate for kids before dinner.

Children enjoy colorful foods they can pick up. Serve them a variety of beautiful strawberries, banana chunks, grapes (if age-appropriate), blackberries, and cut up fruit such as melon, peaches, or apples. Arrange the fruit on a plate with toothpicks – frills are optional – on each piece and watch it all disappear!

Also, do you struggle with your kids about eating vegetables at the dinner table? Are your little ones “starving” before dinner? Take advantage of their pre-dinner hunger by giving them vegetables on which to munch. As you’re preparing the evening meal, put out a plate of cut up veggies – like broccoli trees, carrot sticks, bell pepper strips, fennel slices, olives and sugar snap peas – plus dip and both problems are solved!

Jessica Fishman Levinson, MS, RD, CDN

Take kids to the market with you.

I recommend eating fresh fruit and vegetables that are in season. Take your kids to the farmer’s market to introduce them to produce they may have never seen or tried before. The farmers can explain what everything is and when you get home, you and your kids can taste test what you bought. When children are involved in the process of picking out and preparing foods they are more likely to eat what’s served.

Angela Lemond, RD, CSP, LD

Teach little ones about the food they eat.

Favorite tip to get kids to eat healthy: Do things to build their relationship with food. Just like any relationship, it takes getting to know each other. Provide many low pressure opportunities for your child to learn about food and flavors separate from mealtimes. Examples include planting produce, taste and texture education, farmers market and farm field trips, cooking classes and experimenting with custom recipes. Start this as young as possible and your child will enjoy all aspects of feeding with minimal hassles.

Robin Plotkin, RD

Give kids age appropriate kitchen tools.

Invite your child into the kitchen! The best way to get your little ones interested in different types of foods is to allow them to be a part of the process. Give them their own kid friendly cutting board, knife, measuring spoons and cups and put them to work with age appropriate tasks. You’ll be amazed at how willing they are to eat food they helped prepare!

Cynthia Sass, MPH, MA, RD, CSSD

Swap fatty ingredients with healthier alternatives.

Do you love decadent, creamy textures? At breakfast, forego butter and reach for a ripe avocado instead. You’ll save 76 calories – and up your nutrient content – by spreading one quarter of an avocado on toast instead of 1 tbsp of butter. Top it with a few slices of tomato, dust with cracked black pepper and round out your Mediterranean breakfast with a parfait made from nonfat Greek yogurt and sliced strawberries drizzled with honey. Quick, easy, creamy, delicious and healthy!

Katherine Brooking, MS, RD

Involve kids in the food preparation process.

Encourage your children to eat healthier foods by getting them engaged in meal preparation. Even young children can help out in the kitchen by pulling the tops off strawberries or taking peas out of a pod.

Do you need more iron in your diet? Many women, adolescents, and athletes are iron depleted and one trick to boost iron absorption is to add a vitamin C-rich food to meals. Vitamin C paired with an iron containing food can increase iron absorption by as much as three times. My favorite pairing? Slice fresh strawberries over a salad of baby spinach leaves and toss with balsamic vinaigrette dressing. The strawberries contain vitamin C which will help your body absorb the iron in the spinach. Not only is it a delicious pairing of sweet and crunchy foods but it gives you two servings of fruits and vegetables in one dish.

Chris Rosenbloom, PhD, RD, CSSD

Get more iron in your diet by adding more vitamin C-rich foods.

Do you need more iron in your diet? Many women, adolescents, and athletes are iron depleted and one trick to boost iron absorption is to add a vitamin C-rich food to meals. Vitamin C paired with an iron containing food can increase iron absorption by as much as three times. My favorite pairing? Slice fresh strawberries over a salad of baby spinach leaves and toss with balsamic vinaigrette dressing. The strawberries contain vitamin C which will help your body absorb the iron in the spinach. Not only is it a delicious pairing of sweet and crunchy foods but it gives you two servings of fruits and vegetables in one dish.

Marie Spano, MS, RD, CSSD, CSCS

Use frozen fruits and veggies for “in season” produce all year long.

Using frozen fruits and vegetables makes produce “in season” year-round! Frozen fruit tossed into smoothies and protein shakes makes them thick and creamy and turns a simple drink into a nutrition power play. You can also leave fruit out at room temperature and enjoy it plain, in yogurt or with a dollop of whipped topping. And frozen vegetables are a fantastic addition to stews, soups, steamed and topped with shredded cheese, eaten plain or paired with a baked potato. Any way you slice them, fresh or frozen, produce will boost the nutrient content of your diet!