Welcome to the all new First Friday Food Feature! Where we’ll highlight a whole food plant based ingredient on the first Friday of every month! 🌱 Today, we continue with strawberries! We’ll discuss the health benefits of strawberries as well as practical and creative ways to use them in plant based cooking. Plus, enjoy some delicious vegan recipes utilizing strawberries!
First, what does whole food plant based (WFPB) actually mean? A whole foods plant based diet is a stricter version of the vegan diet. Foods are eaten in their most natural state (or as close to their most natural state as possible), and they are minimally processed. For a list of foods to avoid on a WFPB diet, click here.
The term whole food plant based was coined by Dr. T. Colin Campbell, author of The China Study.
Strawberry Health Benefits
- excellent source of fiber, vitamin C, and manganese
- vitamin C is also an immunity booster
- in fact, strawberries contain more vitamin C than oranges
- rich in antioxidants
- contain decent amounts of folate and potassium
- low in fat
- contain small amounts of iron, copper, magnesium, phosphorus, and vitamins K and E
- may improve heart health
- may help to regulate and lower blood sugar
- also may improve cholesterol and blood pressure
Strawberry Fun Facts
- the average strawberry contains 200 seeds
- made up of 91% water
- the only fruit that has their seeds on the outside
- first fruit to ripen each spring
- once picked, strawberries do not ripen further
- first cultivated in ancient Rome
- ancient Romans used strawberries to treat everything from fevers and sore throats to depression and kidney stones
- belongs to the rose family
- there are 3 different types:
- June-bearing
- the most flavorful and the most popular
- Overbearing
- Day Neutral
- June-bearing
- strawberry allergies are relatively common, especially in young children
- highly perishable and should be eaten quickly, within a few days
- alternatively, can be easily frozen for up to 6 months
- rinsing strawberries under water speeds up the spoiling process
- strawberries at room temperature are sweeter than cold strawberries
- according to the USDA, strawberries have one of the highest levels of pesticides, so always try and purchase organic when possible
- February 27 is National Strawberry Day
Plant Based Cooking with Strawberries & Recipes
- slice and add to oatmeal, grain bowls, and smoothie bowls
- serve with toast, plant based yogurt, or any other breakfast meal
- blend into smoothies
- add to spinach salads and fruit salads
- make a strawberry vegan jam
- blend into a juice
- add to salsas for a sweet and spicy treat
- sprinkle sliced strawberries with sugar for an easy summer dessert (just make sure the sugar is vegan!)
Vegan Cheesecake Stuffed Strawberries
For more amazing vegan recipes, be sure to check out my strawberry Pinterest board. I love making fresh strawberry salads in the summer! What are your favorite recipes with strawberries? Let me know in the comments below! And be sure to follow me on social media this week for lots of strawberry deliciousness! 😋
Nothing like fresh strawberries! Used to pick with friends every summer growing up. Of course, it was all about strawberry shortcake and pie! Didn’t have strawberries in salads until I was an adult. Love them in salads and smoothies. I always buy organic or don’t buy them. The season is way too short and unfortunately our local u-pick strawberry field closed up and now grows pumpkins. Thanks for all the info and fun facts!
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Agree, I wish strawberry season was longer. They are one of my favorite fruits! 🍓