If summer could spill onto a plate, it might just look like this strawberry, summer corn and zucchini dish created by Ellise from Cowgirl Chef.
There’s no reason to only put strawberries on the dessert tray. Sweet with a bit of acidity, California strawberries can easily star in savory dishes, too, like this one, a light summery salad made with two of the season’s other big players, corn and zucchini.
With a handheld julienne slicer or spiralizer, make long skinny noodles out of your zucchini. Put in a medium serving bowl.
Hull the strawberries, then dice them. I like to chop mine into smallish bits, about ¼-inch. Add to the bowl with the zucchini noodles.
Slice the kernels off of the corn cobs, and sprinkle on top of the zucchini and diced strawberries. Drizzle the Champagne vinaigrette on top, crumble the goat cheese and add this to the salad, too, along with the mint. Add sea salt and pepper to taste. Serve.
Put the first 4 ingredients in an old jam jar and give it a shake to blend. Add the oil and shake again. Taste for seasonings. Will keep in the fridge for about a week.
Incorporating a serving of eight strawberries into your everyday diet in a healthy way is easier than you may think! Not to mention, any meal with strawberries will be super delicious, especially this Strawberry Quinoa Fruit Salad Recipe!
We love this strawberry quinoa fruit salad with citrus vinaigrette created by our friend Kelly Pfieffer at Nosh and Nourish, and we know you’ll love it, too! Give this recipe a try next time you’re in need of a fun fruit salad recipe.
Fresh or frozen, CA strawberries are a versatile fruit that can help you keep your healthy-eating resolutions in check. Available year-round and delicious in both sweet and savory dishes, strawberries offer a nutritional boost to any meal of the day.
For the New Year, we’ve enlisted four of our RD ambassadors − Regan Jones, Jenna Braddock, Robin Plotkin, and Caroline Kaufman − to create a roundup of #FreshorFrozen CA strawberry healthy recipe hacks that are perfect for the whole family, from breakfast to dessert.
Strawberry Vanilla Overnight Oats
Breakfast is the perfect opportunity to get your 8-a-day of California strawberries. Here are just a few fun new recipes you can try!
_ _ _ _ _ Regan Jones, RD, serves up a Superfast Breakfast Strawberry Crisp, combining ingredients you likely already have in your kitchen in this quick how-to video. She starts with frozen California strawberries and ends up with a breakfast so delicious you’ll think you’re eating dessert!
_ _ _ _ _ Making healthy easy is RD Jenna Braddock’s forte and it shines in this Strawberry Vanilla Overnight Oatsrecipe, featuring frozen California strawberries. Simply prepare before bedtime and wake up to a healthy grab-and-go meal!
Strawberry Vanilla Overnight Oats
RD, Robin Plotkin, shares one of her favorite healthy lunch hacks − using sandwiches as an easy way to get your veggies and fruits in.
RD, Caroline Kaufman, whipped up this simple dessert hack that makes keeping your healthy-eating resolutions more attainable. By indulging in healthier versions of your favorite desserts, it’s easy to satisfy your sweet tooth vs. depriving it.
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
Total Time: 8 hours
Prep Time: 15 minutes
1/2 cup rolled oats (also labelled Old Fashioned Oats)
‘Tis the season for pumpkins, Brussels sprouts, and citrus fruits, but let’s not forget about our good old friends from the summer – strawberries. With the holidays around the corner, it’s the perfect time to splurge a little on bright red California strawberries that will add just the right pop of color to your sweet or savory holiday dishes. Plus, strawberries are low in sugar and add natural sweetness to meals for only 45 calories per cup, making them a good choice for a diabetes-friendly meal plan. How perfect considering that November is National Diabetes Month!
Strawberries aren’t normally on my weekly grocery list in the fall and winter months, but I was so inspired by one of my 3-½ year old twin daughters that I had to make this recipe. Not to mention that there are only so many oranges and clementines one can eat, and eight strawberries have more vitamin C than an orange, so I’m still getting my cold-fighting antioxidants!
Back to how this recipe was inspired, a couple of weeks ago I asked my daughter what she was “cooking” in her play kitchen. She said pasta with strawberries and cheese. A light bulb went off in my head and this Lemon Ricotta Ravioli with Balsamic Roasted Strawberries was born. I should really call this recipe “Charlotte’s Ravioli,” but no one would ever know what it is! It’s a funny thing what sparks creativity and, in my case, recipe development.
Pasta may not be the first meal you think of for a diabetic diet, but my philosophy is that all foods can fit in any diet as long as they are balanced like this recipe. The carbohydrates are kept relatively low by using wonton wrappers for the ravioli, and part-skim ricotta provides a lower-fat source of dairy protein. The balanced nature of this dish also makes it a terrific recipe to serve at one of the many holiday gatherings coming up over the next couple of months.
The ricotta mixture is flavorful enough on it’s own thanks to lemon zest and juice, but the real star of the show is the sauce composed of balsamic roasted strawberries. Roasting brings out the sweetness of all fruits and vegetables and when you take an already naturally sweet fruit like strawberries and roast it, you’ve upped the ante. You should probably make a double batch of these strawberries so you have some leftover for your holiday party dessert! Top the whole dish off with some fresh mint, shredded Parmesan, and toasted hazlenuts for a nutty crunch.
Lemon Ricotta Ravioli with Balsamic Roasted Strawberries
Author: Jessica Levinson of Nutritioulicious
Recipe type: Pasta, Entree, Dinner
Homemade ravioli filled with creamy and zesty lemon ricotta and topped with balsamic roasted strawberries is a naturally sweet and savory holiday meal that's also diabetes friendly.
For Lemon Ricotta Ravioli:
1 cup part-skim ricotta cheese
1 teaspoon lemon zest
1 tablespoon lemon juice
¼ teaspoon Kosher salt
Freshly ground pepper, to taste
26 wonton wrappers
For Balsamic Strawberries:
1 pound California strawberries, hulled and quartered
1 teaspoon sugar
2 tablespoons balsamic vinegar
For Serving (optional):
¼ cup halved hazelnuts, toasted
Shredded Parmesan cheese
Fresh mint leaves
To make ravioli:
In a medium mixing bowl, combine ricotta, lemon zest, lemon juice, salt, and pepper.
Working with one wonton wrapper at a time, spoon 1½ teaspoons of ricotta filling into the center of wrapper.
Moisten edges of the wrapper with water. Fold wrapper in half, bringing two corners together to form a triangle. Press edges firmly to seal. Repeat with remaining wrappers and ricotta filling.
Bring a large pot of water to boil. Lower heat so water is simmering. Gently add half the ravioli to the water, give a gentle stir so the ravioli don't all settle at the bottom, and cook about 3 minutes. Carefully remove ravioli with a slotted spoon. Repeat with remaining ravioli.
To make balsamic strawberries:
Preheat oven to roast at 400°F. Line a baking sheet with parchment paper.
In a medium bowl, toss together quartered strawberries, sugar, and balsamic vinegar. Spread on prepared baking sheet.
Roast 15-20 minutes, stirring halfway through.
Top ravioli with the roasted strawberries, a sprinkling of toasted hazelnuts, shredded Parmesan, and mint leaves.
Serving size: 6 ravioli Calories: 300 Fat: 10 g Saturated fat: 3 g Carbohydrates: 39 g Sugar: 9 g Sodium: 478 mg Fiber: 4 g Protein: 13.5 g Cholesterol: 27 mg
Feeling inspired? Comment below with how you might add, or substitute, low-sugar CA strawberries in your favorite dishes for a chance to win a $200 Sur La Table gift card!
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.
When I was a kid, I used to LOVE strawberry milk. Thinking about it now, I kind of cringe – tons of sugar, artificial color and flavor, and who knows what else. But then I thought – why not create a healthy homemade version of our old classic favorite, this time using real strawberries? Just in time for back to school season, too!
Unlike the processed strawberry milk on the market, this creamy, delicious version includes real 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, did you know that 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? Sweet. Now that is an after school snack everyone can feel good about!
For a unique take on strawberry milk, this recipe is actually dairy free and made with homemade cashew milk! Have you ever tried to make cashew milk at home before? Turns out it’s quite easy – all you need are cashews, water, and a high speed blender! The first step is to soak the cashews in water overnight so they become soft and are more easily blended. The next morning, simply drain them and rinse. Then, you are ready to make cashew milk!
Pop the softened cashews into a blender with more water (full recipe details below), and blend until smooth (usually a couple minutes). Then, add your strawberries and a little pure maple syrup to taste. If you’d like the milk sweeter, add a full tablespoon of maple syrup. For less sweet, try a half tablespoon. Up to you! Blend another couple minutes until smooth.
Depending on how efficient your blender is, you may want to strain the strawberry milk before serving. This is optional!
Serve cold and enjoy! This creamy and slightly sweet treat will make a great healthy afternoon snack for both kids and parents. Any leftovers can be stored in an airtight container in the fridge for about a week; just shake it before serving in case settling occurs.
If you’re not feeling the cashew milk thing, don’t have cashews on hand, or don’t want to wait until tomorrow to make this recipe (because the cashews need overnight soaking), feel free to simply make this recipe using whole milk or any store bought alternative milk (like almond or soy milk). Just skip steps 1 and 2 of the recipe, and add about 3 cups of your choice of milk to the blender with the strawberries and pure maple syrup. The possibilities are endless!
Here’s the recipe – and be sure to check below for a giveaway, too!
Before working for California strawberry farmers I’d never thought of using strawberries in savory dishes very much. Sure I’d had salads with strawberries, but I had not yet tried anything more adventurous than that.
A couple years ago while at a blogger event in San Francisco, I tasted Italian rice balls with a strawberry compote stuffing instead of the more traditional tomato sauce. It was one of those moments when you can honestly say to yourself, or anyone in the vicinity, “I think this is the best thing I ever ate.”
Since that time I’ve done a lot of experimenting in my own kitchen, and at work. Part of my job requires putting together events that showcase the versatility of strawberries, and sometimes that means challenging chefs to come up with unique ways to serve strawberries. I’ve had the pleasure of tasting creations like baby back ribs with strawberry barbecue sauce, strawberry flatbread pizza with balsamic glaze, strawberry nachos, strawberry and prawn spring rolls – and the list goes on.
This recipe for strawberry and avocado tostadas is a good starter recipe for those looking to experiment with new ways to enjoy strawberries. Like me, you might also be pleasantly surprised at how delicious strawberries can be when added to savory dishes.
2½ cups (about ¾ pound) fresh California strawberries, stemmed and quartered
½ pound jicama, peeled and cut into ½-inch dice
½ cup chopped cilantro
1 teaspoon minced jalapeño peppers
2 tablespoons lime juice
1 pound avocados, peeled, seeded and cut into ½-inch dice
6 (6-inch) yellow corn tortillas
6 tablespoons crumbled queso fresco
6 cilantro sprigs
1 lime, cut into 6 wedges
Heat oven to 400 degrees Fahrenheit. In large bowl, mix together strawberries, jicama, cilantro, peppers and lime juice. Add avocados; fold together gently. Season with salt. Arrange tortillas on oven rack in one layer. Toast about 10 minutes or until crisp and starting to brown. Mound 1 cup strawberry mixture in center of each tortilla. Sprinkle each tostada with chili powder and 1 tablespoon queso fresco. Garnish with 1 cilantro sprig and 1 lime wedge.