June is strawberry season, a favorite time of the year for many New Englanders. This sweet red berry not only tastes great, but is also an excellent source of vitamin C, manganese, folate, and potassium. In addition, strawberries are high in antioxidants and plant compounds that benefit heart health and help promote blood sugar control.
Strawberries are more versatile than you may think. Keep reading for sweet and savory recipe inspiration for breakfast to dessert, and everything in between.
Strawberry Salsa
– 1-pint strawberries, hulled and finely diced
– 1 jalapeno, stem and seeds removed, finely diced
– 1/2 cup red onion, diced fine
– 2/3 cup cilantro, finely chopped
– 2 tablespoons fresh lime juice
– Pinch of salt and black pepper
Toss all ingredients together in a bowl until combined. Taste, adjust seasoning as needed. Serve with baked chips or use as a topping on grilled chicken or fish.
Strawberry Balsamic Chicken
– 4 boneless, skinless chicken breasts
– 1 cup balsamic vinegar, divided
– Salt and pepper
– 1-pint fresh strawberries, hulled and chopped
– 4 oz. part skim mozzarella, shredded
– 1/4 cup chopped fresh basil
Preheat oven to 400 degrees F. Combine chicken breasts and 1/2 cup balsamic vinegar in bowl. Cover and refrigerate for 30 minutes, or up to 5 hours. When ready to cook, place chicken in a baking dish and pour the remaining vinegar marinade on top. Season chicken with salt and pepper. Bake for 30 minutes until the chicken is cooked through and a food thermometer inserted in the chicken registers 165 degrees
While the chicken cooks, bring the remaining 1/2 cup vinegar to a boil in a small saucepan over medium-high heat. Reduce heat to medium-low and simmer for about 10 minutes, or until reduced by half. Remove and set aside.
In a small bowl, stir together the chopped strawberries, mozzarella, and basil to make a caprese topping. Top chicken with caprese mixture during the last five minutes of baking, until cheese melts. When the chicken is ready, transfer to serving dish and top with drizzle of the reduced balsamic vinegar.
Fruit-Filled Tacos
– Hard taco shells
– Fresh fruit such as mandarin orange slices, diced kiwi, hulled strawberries, bananas, sliced, cantaloupe chunks, sliced grapes or chopped apples
– 2-3 tablespoons lemon juice
– 8 oz. low sugar vanilla yogurt (such as Two Good or Siggi’s)
– Chopped nuts such as pecans or slivered almonds (optional)
Preheat oven to 325 F. Spread out the taco shells on an aluminum foil-lined baking sheet. Bake shells in the oven for approximately 5-7 minutes until they are warmed through. While the taco shells are baking, cut the fruit into equal sized pieces and place each type of fruit in separate bowls. Sprinkle the fruit with lemon juice to keep the fruit from browning. Fill the taco shells with your favorite fruit, spoon on some yogurt on top of the fruit, and top it off with some nuts, if using.
Strawberry Cheesecake Smoothie (makes 2 servings)
– 1/2 cup 1% milk
– 1/2 cup low fat 1% cottage cheese
– 1-2 tablespoons honey
– 1/2 teaspoon vanilla
– 2 cups frozen strawberries, unsweetened
Place the milk, cottage cheese, honey and vanilla extract in blender and blend until completely smooth and all lumps are gone, approximately 30 seconds. When all ingredients are smooth, add frozen strawberries a few at a time, blending in-between each addition until all are added and shake is smooth. Pour into two glasses and enjoy!
Content submitted by Janyce Gately – MS, RD, LDN, CHWC
Take the guesswork out of healthy eating by working with a registered dietitian. Set realistic goals, create an action plan, get started off on the right foot and receive guidance along the way. Reach out to the dietitians at Waverley Oaks to learn more at nutrition@waverleyoaks.com.