Strawberries are one of the most delicious and healthy berries. Strawberries are a low–calorie product and can be used for snacking, added to cereals and desserts, smoothies, even for those who strive to lose weight and maintain the result. Delicious recipes of fresh strawberries.
Strawberries are rightfully considered one of the most popular berries. It is very healthy due to a large number of vitamins and minerals contained in it. In addition, it is often used for weight loss. This is probably one of the most delicious ways to lose weight.
It has few calories, but a lot of vitamins. The pulp contains vitamins C and B, and the bones contain A and E.
Vitamin K1 (from which we produce K2 — the most important vitamin for bone health)
Folic acid is indispensable for the nervous system, serotonin production and energy boost.
Vitamin C — 3.53oz of strawberries contains almost 70 mg of vitamin C!
Potassium — it is found in large quantities in strawberries. It saves from edema and is necessary for the work of the heart muscle.
Phosphorus is essential for bone health. It also helps us to be energetic and monitors the acid-base balance.
It is extremely rich in flavonoids (such as anthocyanins), which improve the functioning of the brain and cardiovascular system.
It is best to eat ripe sweet strawberries. It is useful to eat it with milk, cream or yogurt.
How to choose strawberries. Delicious recipes of fresh strawberries.
Strawberries should be dry, with strong sides, without spoilage. Strawberries should breathe — then there is a better chance that the berry will be stored normally. It would be good to buy strawberries with green tails; if they are torn off, then there is a chance that bacteria will penetrate into the berries ahead of time.
#1. Olive oil ice cream with strawberries and basil
The ice cream turns out to be really light and airy with the addition of vanilla.
Ingredients for 10 servings:
The nutritional value of a serving is 303 k Cal
milk 1 cup
fat cream 1 cup
sugar 5.29oz
egg yolks 8 pcs.
Extra Virgin olive oil 1/2 cup
Himalayan salt to taste
For decoration, strawberries 3.53oz
lemons ½ pcs.
fresh basil 1 sprig
powdered sugar 1 tablespoon
balsamic sauce 1 teaspoon
Instruction:
Preparation time is 3 – 4 hours
Cooking time is 15 minutes
Pour the milk and cream into a saucepan and bring to a boil. Beat the egg yolks with sugar with a blender with a whisk attachment into an airy, viscous mass, add salt and beat again, then lower the speed, pour in a small amount of hot milk with cream and beat a little more.
Pour the yolk mass into a saucepan with milk and cream and, stirring continuously, brew over low heat until light resistance to the whisk.
Pour the creamy mass into a deep bowl and, stirring constantly, pour the olive oil in a thin stream, then pour everything into a glass container with a lid and put it in the freezer for 3-4 hours.
Cut the strawberries into small slices, sprinkle with powdered sugar and basil leaves torn by hands, pour over everything squeezed from half a lemon juice.
Put some strawberries and ice cream in transparent glasses, decorate with the remaining strawberries, pour balsamic.
#2. Chia pudding with strawberries. Delicious recipes of fresh strawberries.
A very tasty breakfast can be prepared easily and quickly if you soak the seeds in the evening. For pudding, you can use any berries or fruits to your taste. Both fresh and frozen berries are suitable. You can also add any nuts (pecans or almonds). Chia seeds contain a lot of vegetable protein, fiber and other benefits for both health and figure.
Ingredients per 1 serving:
The nutritional value of the dish is 271 kcal
Chia seeds 2 tablespoons
kefir 2.5% 1 cup
strawberries 3.53oz
fresh cranberries 1 tablespoon
nuts 1 tablespoon
Instruction:
Preparation time is 6 hours
Cooking time is 10 minutes
Additionally, you will need a whole berry for decoration. Pour the seeds with yogurt, mix well and refrigerate for 6 hours. If we use frozen berries, it must be thawed beforehand.
After 6 hours, we take the yogurt with seeds and berries out of the refrigerator. Mix the mass well again and let it warm up to room temperature. Add the nuts and mix again.
Put a third of the yogurt mass in a transparent glass, add half of the chopped fruits or berries on top, add another third of the mass on top of the berries, spread the remaining chopped berries and the last part of the pudding. Decorate with whole berries and sprinkle with chopped nuts if desired.
#3. Smoothies with mango and strawberries
I suggest you prepare a refreshing delicious and healthy summer drink — a smoothie with mango and strawberries. It is perfect for a light breakfast or a snack on a hot day. If desired, you can add any sweetener. Help yourself!
Ingredients for 3 servings:
The nutritional value of a serving is 242 k Cal
strawberries 8.82oz
mango 14.2oz
kefir 2.5% 2 cups
oat flakes 2 tablespoons
chia seeds 1 tablespoon
Instruction:
Cooking time is 15 minutes
Prepare the necessary products. Remove the strawberries from the stalks, rinse and dry. Rinse the mango, peel and remove the stone. In its pure form, it turned out 7.0 oz of mango.
Place sliced strawberries, mango, oatmeal and kefir in a tall glass (you can drink natural yogurt). Beat with a mixer until smooth. Add the chia seeds and stir. If desired, you can put it in the refrigerator for 1 hour to cool.
Enjoy your meal and have a delicious summer!
#4. Mini cheesecake with strawberries. Delicious recipes of fresh strawberries.
Mini cheesecake is a light, delicate and very tasty dessert without baking, which is important for hot summer days. It consists of a sandy base, Greek yogurt, ricotta and fresh strawberries.
Ingredients for 2 servings:
strawberries 5.29oz
Greek yogurt 1/2 cup
ricotta cheese 3.53oz
cookies 1.76oz
butter 1 tablespoon
sugar 3 tablespoons
leaf gelatin 10 grams
Instruction:
Cooking time is 30 minutes
Chop the cookies to crumbs and mix with melted butter. Place a metal ring with a diameter of 12 cm on the dish, put the cookies on the bottom, tamp and refrigerate for 15-20 minutes.
Soak the gelatin in cold water. Using a blender, chop the strawberries, add sugar, put on fire and let it boil. Squeeze out the gelatin, add to the strawberries, mix, cool.
Take the dish out of the refrigerator, put a small metal ring with a diameter of 5 cm in the center of the sand base. Lay out the strawberries, not reaching the top of 1 cm. Leave the dish in the refrigerator until the gelatin is completely solidified (about 2 hours).
Soak the gelatin in cold water. Combine strawberries, Greek yogurt, ricotta and sugar. Punch it with a blender. Squeeze and melt the gelatin, mix with strawberry mousse. Get the mold out of the refrigerator. Carefully remove the small ring, after passing the knife in a circle. Place a medium ring with a diameter of 8 cm on a sand base, put the strawberry mousse and return the dish to the refrigerator until the gelatin is completely solidified (2-3 hours).
Soak the gelatin in cold water. Combine Greek yogurt, ricotta and sugar. Punch it with a blender. Melt and add the gelatin, mix. Get the dish out of the refrigerator. Carefully remove the middle ring and lay out the yogurt. Return the dish to the refrigerator for 3-4 hours.
Take the ready-made and well-frozen cheesecake out of the refrigerator, carefully remove the ring, decorate with fresh strawberries and mint leaves. Enjoy your meal!
#5. Vegan cake without baking with strawberries. Delicious recipes of fresh strawberries.
The most delicate dessert of cashew cream, coconut cream and sweet juicy strawberries. Because it not only tastes delicious, but it is also easy and simple to prepare. The cake does not contain eggs, sugar, flour, gluten or milk, those products that are increasingly excluded from their diet due to allergies or intolerance to a particular product.
Ingredients for 6 servings:
Nutritional value per serving 208 kcal
cashews 7.0oz
dates 5 pcs.
almonds 3.53oz
jerusalem artichoke syrup 3 tablespoons
coconut oil 2 tablespoons
coconut cream 3 tablespoons
strawberries 10 pcs.
Instruction:
Cooking time is 40 minutes
For the base of the cake, mix dates, almonds and 2 tablespoons of jerusalem artichoke syrup in a blender until fine crumbs form. Place in a 12 cm diameter pan on parchment paper and press down.
Put it in the freezer. Using an immersion blender, mix pre-soaked cashews, coconut oil, thick coconut milk and 1-2 tablespoons of Jerusalem artichoke syrup and bring to a smooth thick cream.
Spread the cream on the base of the cake. Cut the strawberries in half and carefully dip the strawberry halves into the cream so that the edge of the cut berry is flush with the top of the cake. Place in the refrigerator for several hours. Take the cake out of the refrigerator 15–20 minutes before serving, cut it with a knife heated under hot water and wiped dry and enjoy. Enjoy your meal!
(1) – “that dietary strawberries when consumed at a dose of two-and-a-half servings a day significantly improve cardiometabolic risks, mainly via improving insulin resistance and atherogenic lipid particles, when compared to the control group. When consumed at a dose of one serving of strawberries, modest effects were observed for improving HDL particle size. These findings support the role of dietary strawberries in a medical nutrition therapeutic approach for diabetes prevention in adults.”
(1) – US National Library of Medicine;Dietary Strawberries Improve Cardiometabolic Risks in Adults with Obesity and Elevated Serum LDL Cholesterol in a Randomized Controlled Crossover Trial; Arpita Basu, Kenneth Izuora, Nancy M. Betts, Jefferson W. Kinney, Arnold M. Salazar, Jeffrey L. Ebersole, and R. Hal Scofield; Published online 2021 Apr 23. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8145532/
Elena runs a private practice as a nutrition coach in the USA and many countries around the world. https://elenasunshinemagazine.com/services/
I offer:
Evaluate current meal plans and give general recommendations.
Individual consultations.
Making individual meal plans.
Recommend gradual dietary changes and consistent dietary practice.
Discuss the importance of balanced macronutrient intake.
To offer recommendations on eating behavior.
Promote the calorie recommendations set out by the U.S. Department of Agriculture, MyPlate, the Eatwell Guide in the United Kingdom, or
other acceptable organizations.
