STILWELL – Everybody could agree the dark-red Stilwell strawberries have essentially the most scrumptious taste, however could not understand they’re additionally super-nutritious. That might not be the case in the event that they’re smothered in cream on pie crust, or in a bowl of ice cream, however these exceptionally flavorful fruit are well worth the splurge.
Strawberries are packed stuffed with all types of vitamins, comparable to pure sugars, fiber, nutritional vitamins, and minerals, mentioned Jenna Chavez, MFA in Diet and Meals Science. She has been educating Tai Chi courses at space libraries and facilities in Hulbert, Stilwell, Westville and Eufaula not too long ago, for the Oklahoma Wholesome Getting old Initiative Northeast Middle of Wholesome Getting old.
In line with MyPlate, from the U.S. Division of Agriculture, half of an individual’s plate must be vegetables and fruit.
“We want about two servings of fruits and three servings of greens a day. Our serving of fruit is one lower than our greens because of the pure sugars present in fruit,” mentioned Chavez.
Pure sugars present in fruits assist give a physique power by breaking down into glucose after consumption.
“Fruits are a fancy carbohydrate which offer extra vitamins than easy carbohydrates do,” she mentioned.
Examples of easy carbohydrates are candies, sodas, and candy treats.
“I at all times wish to say, ‘an excessive amount of of a great factor, is a nasty factor,’ so, fruits are an incredible supply of nutritional vitamins, minerals, and fiber. Nonetheless, they need to nonetheless be consumed sparsely. Two servings a day of fruits is about 2 cups of fruit a day, with eight strawberries being one serving or 1 cup,” mentioned Chavez.
Strawberries are also an ideal supply of fiber, which helps lower the chance of constipation.
“Fiber additionally will increase satiety, which is the sensation of fullness, and helps lower extreme snacking,” she mentioned.
And fiber decreases unhealthy ldl cholesterol and will increase the nice ldl cholesterol, referred to as HDL.
“One of the vital necessary causes that strawberries are so nice to eat, together with all our different vegetables and fruit, is due to the nutritional vitamins and minerals present in them. Strawberries are a wonderful supply of vitamin C, which boosts our immune system, repairs all physique tissue, and aids in iron absorption. Strawberries additionally comprise different vitamins, comparable to folate, potassium, and calcium,” Chavez mentioned.
Chavez affords this enjoyable tip to higher benefit from the berries: “Attempt frozen strawberries in your water to extend water consumption, including taste to your water whereas growing vitamin and mineral consumption.”
You should definitely wash your vegetables and fruit earlier than consuming to lower the chance of food-borne diseases, she added.
Two scrumptious recipes Chavez enjoys making for herself and pals are for a smoothie and salsa.
• 1 banana (peeled)
• 3/4 cup 100% pineapple juice
• 1/2 cup Greek yogurt or non-fat yogurt
• 1/2 cup strawberries (rinsed and take away stem)
Mix banana with pineapple juice, yogurt, and strawberries in a blender. Mix till easy. Makes 3 servings.
• 1 pint of strawberries, diced (clear and take away stem)
• 1 jalapeño, diced (clear and de-seed)
• Half of a small crimson onion, finely chopped
• 2/3 cup cilantro, finely chopped
• 2 tablespoons of lime juice
• Pinch of salt and pepper
Mix all elements. Eat with entire grain tortilla chips. For a sweeter taste, add just a few teaspoons of honey.
For extra nutritious recipes take a look at MyPlate.gov/recipes.