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Calorie Count Blog

Strawberry Delights

By clairelaine on Jun 19, 2009 12:00 PM in Recipes

Which fruit is pretty, has an aroma like perfume, provides 136% of your daily vitamin C, yet has only 43 calories in a cup?  It's Strawberries, of course! Strawberries are rich in antioxidants and phytonutrients, which are beneficial to heart health, vision, and overall well-being.  

Strawberry season, from April to July, is in full swing right now. It's time to enjoy the goodness of locally picked fruit.  We can get the big strawberries, shipped in from afar, any time of year, but nothing beats the variety, taste and fragrance of locally grown berries. 

There are many varieties of strawberries, and bigger isn't always better. Usually the variety isn't named on packages in the store.  If you buy from a local grower or a farm where you pick your own, you can ask what varieties they are growing. Some popular varieties are described here: Local Foods Strawberry Varieties.  I'm partial to the smaller, darker red berries because they have a more intense flavor.  The visual beauty and the aroma of these little darlings engages all the senses.  There is also no guilt in enjoying these pleasures because of their low calories and high nutritional value. 

Buy berries with green, fresh hulls and good color. Strawberries do not continue to ripen once picked, so avoid yellow, incompletely ripened fruit.  Inspect for moisture because that encourages mold, the number one enemy of strawberries.  When you get them home, store them dry, without washing, in a loose plastic bag or container that allows for some air circulation. Use them within a few days.  Wash and hull them just before eating or preparation. You may also choose to cut them up, sprinkle with sugar and refrigerate for a few hours to allow the juices to develop. 

Whether you serve them just as they are, or spoon the sliced berries and their juices over cake or ice cream, or turn them into jam, they are everyone's favorite summer delight. Today's recipes, created by Calorie Count members, reflect that versatility.

  • Strawberry Sauce - Sweetened with half sugar and half artificial sweetner, a large serving of nearly a cup has 92 calories.  Depepending on how you use this sauce, you can easily halve the calories by serving half a cup. 
  • Strawberry Mousse - This airy delight is sure to please everyone. It's perfect for summer because there's no cooking.  The recipe uses egg whites from a carton so there is no worry about the dangers of uncooked egg whites. 
  • Strawberry Vinaigrette - Enhance any salad with this sweet and tangy dressing.  It's easy to make and has only 52 calories in a serving.  I found it especially appealing tossed with baby spinach, or drizzled over a fruit salad. 


Here are the featured recipes from the newsletter.  See the strawberry vinaigrette to go on that spinach salad?

Strawberry Spinach Salad

A light and tasty salad, but it is best to use strawberry vinaigrette if you can find it. An adaptation of Barnelli's in Chicago strawberry spinach salad... continue reading


Strawberry Muffins

Melt-in-your-mouth strawberry muffins, delicious served warm.  This sugar free version could easily be made with your choice of sweetener, including sugar... continue reading


Strawberry Preserves

Easy to prepare, the instructions are a little sketchy, but consult any cookbook for jam and preserve making instructions.  The finished product can be stored in the refrigerator or freezer, or packed in jars... continue reading


I think the recipe for strawberry muffins is calls for 1 1/2 cups of baking soda? 

I adore strawberries!

Im glad to here that Strawberries are so low in calories as i am growing my own this year and already have had some big sweet juicy ones!!

Theres just one question, are all varieties the same calorific value??

You can switch the butter with applesauce and sugar with Splenda.

The strawberry/spinach salad salad looks great but is there a way to make it with a lower fat content. It currently contains more than 50% of my daily allowance...

I love strawberries, it's a great snack. They also contain significant levels of phytonutrients and antioxidants, which fight free radicals. Free radicals are elements that can damage cells, and they are thought to contribute to the formation of many kinds of cancer. Another good reason to adore these yummy fruit!! ;D

Original Post by: njp

The strawberry/spinach salad salad looks great but is there a way to make it with a lower fat content. It currently contains more than 50% of my daily allowance...

I was looking at that myself-  Substitute baked tortilla chip crumbs for the noodles, fresh-ground parmesan for the gorgola cheese, and chicken breast for the chicken strips. Reduce the sun seeds to 1 Tbsp.

It will change the salad a bit, but will still be excellent and much less fat! Also, go easy on the dressing...

The strawberry mousse recipe looks good but it says to add dissolved gelatin and there is no gelatin mentioned in the ingredients. 

all strawberry varieties have pretty much the same calorie count.  With any fruit it can be a bit different depending on how much sugar in that particular fruit - it might be riper, or just a bit sweeter than others. 

I've gone a week on a splenda kick, after much research and experience, subbing my sugar (coffee, oatmeal, etc) with splenda, I've gained 2lbs.

Splenda is a zero calorie sweetner, this is true, because the body does not digest it. Instead, it goes through you, and in an attempt to digest something, your body clings onto other foods that go down with it and store it as fat. Splenda is NOT linked to cancer, but it IS linked to weight gain.

I just happened to be snacking on a cup of strawberries from my garden when I saw this email. It's nice to know that something so delicious can be so healthy too. Freshly picked, locally grown strawberries are definitely the way to go. There's no comparison between the sweet, juicy berries from my garden and the bland ones with hollow, white middles that you get at the grocery store.

Original Post by: marymaryp

I think the recipe for strawberry muffins is calls for 1 1/2 cups of baking soda? 

I think that should read 1 1/2 teaspoons of baking soda. That's about the usual amount!

Yum its so rare to find such delicious, healthy and low calories fruit! I really enjoyed reading this, thanks!

Is it possible to TWO cups of whole wheat flour instead of one whole wheat/one all purpose?

You could use all whole wheat flour, but it will affect the texture of the finished product.  You need the gluten in the white flour for a nice, moist result.  Baking is a little like chemistry and the balance of ingredients is important. 

Whole wheat has about 15 more nutrients than white flour, plus some fiber, so it's much better for you.  But white flour in small amounts isn't a such a bad thing.  American flour is enriched to replace the nutrients lost in milling. 

Original Post by: blueberryfish

I adore strawberries!

i think i called for tsp not cups

Re-read the recipe, no where in it does it say 1 1/2 cups of baking soda. It says tsp. I think the recipe sounds delicious..

Strawberry Muffins got a D+ nutritional rating... I can pass on the 1/2 cup sugar being listed as a bad point, but the second bad point listed indicated the recipe contained alcohol.  I think I'll give up on the recipe nutritional ratings.

That's because the vanilla extract contains alcohol.

The recipe was edited by the author to correct the amount of baking soda.

The nutritional values in recipes is just the average of the values of the different ingredients from the data base, weighted according to amount.  A large amount of an F ingredient will trump a smaller amount of an A ingredient and vice versa.

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