It's difficult to resist a perfectly ripe strawberry, but did you know just how good they are for you? Nutritionist Jo Lewin shares the nutrition benefits of the bright red berry.
An introduction to strawberries
The strawberry, Fragaria, is one of the most popular berry fruits in the world. There are more than 10 species of Fragaria that differ in flavour, size and texture yet they all have the same characteristic heart-shaped, red flesh and seeded coat together with small, regal, leafy green caps and stems that adorn their crowns.
Did you know...
...strawberries are not actually fruits as their seeds are on the outside. Strawberry plants arerunners, and are not produced by seeds. They have an average of 200 seeds per fruit and are actually a member of the rose (rosaceae) family.
...strawberries are not actually fruits as their seeds are on the outside. Strawberry plants arerunners, and are not produced by seeds. They have an average of 200 seeds per fruit and are actually a member of the rose (rosaceae) family.
Big up the strawberry
Strawberries have a long history and have been enjoyed since the Roman times. Native to many parts of the world, hundreds of varieties of strawberries exist due to crossbreeding techniques. In 1714, a French engineer commissioned to Chile and Peru, observed that the strawberry native to those regions was much larger than those found in Europe. He decided to bring back a sample of this strawberry to cultivate in France. The end result was a large, juicy, sweet hybrid (the modern garden strawberry) that became extremely popular in Europe.
Fit for a king
Like many other fruits, strawberries make their claim in history as a luxury item enjoyed only by royalty. It has been alleged that newly weds were entitled to strawberries with soured cream as a wedding breakfast, believing them to be an aphrodisiac.
Nutritional highlights
Strawberries are an excellent source of vitamins C and K as well as providing a good dose of fibre, folic acid, manganese and potassium. They also contain significant amounts of phytonutrients and flavanoids which makes strawberries bright red. They have been used throughout history in a medicinal context to help with digestive ailments, teeth whitening and skin irritations. Their fibre and fructose content may help regulate blood sugar levels by slowing digestion and the fibre is thought to have a satiating effect. Leaves can be eaten raw, cooked or used to make tea.
The vibrant red colour of strawberries is due to large amounts of anthocyanidin, which also means they contain powerful antioxidants and are thought to protect against inflammation, cancer and heart disease.
| A 100g serving of strawberries contains: | |||
| 32 calories | 0.3g fat | 7.7 carbohydrate | 2g fibre |
How to select and store
Choose berries that are firm, plump, unblemished and free of mould. Look for those that have a shiny, deep red colour and bright green caps attached. Once picked, strawberries do not ripen further so avoid those that are dull, or have green or yellow patches. Wash and handle them with care. Bring to room temperature before serving.
Best of British...
The strawberry season in the UK is short and runs from the end of May through July. To achieve maximum yields during this short season, farmers need to protect emerging berries from the muddy soil. They do this by spreading a layer of straw around each new plant - hence the name strawberry.
Try to choose locally grown strawberries during the harvesting season as they will have the best flavour, though imported berries are available all year round. The scent of strawberries can be an indicator of quality. They are highly perishable and so are best eaten within a couple of days.
Step-by-step guide to making strawberry jam :
Step one:
Prepare the strawberries by wiping them with a piece of damp kitchen paper. (Wiping the strawberries rather than washing them ensures the fruit doesn't absorb lots of water - too much water and the jam won't set easily.) To hull the fruit, use a knife to cut a cone shape into the strawberry and remove the stem. Cut any large berries in half.
Step two:
Put the strawberries in a bowl and gently toss through the sugar. Leave uncovered at room temprature for 12 hrs or overnight. This process helps the sugar to dissolve, ensures the fruit doesn't disintegrate too much and helps to keep its vibrant colour.
Step three:
Before starting the jam, put 2 saucers in the freezer. Tip the strawberry mixture into a preserving pan with the lemon juice. Set over a low heat and cook very gently. If any sugar remains on the sides of the pan, dip a pastry brush in hot water and brush the sugar away.
Step four:
When you can no longer feel any grains of sugar remaining, turn up the heat to start bubbling the jam and bringing it to the boil. (The sugar must be completely dissolved before increasing the heat, otherwise it will be difficult for the jam to set, and it may contain crystallised lumps of sugar.)
Step five:
Boil hard for 5-10 mins until the jam has reached 105C on a preserving or digital thermometer, then turn off the heat. If you don't have a thermometer, spoon a little jam onto one of the cold saucers. Leave for 30 secs, then push with your finger; if the jam wrinkles and doesn't flood to fill the gap, it is ready. If not, turn the heat back on and boil for 2 mins more, then turn off the heat and do the wrinkle test again. Repeat until ready.
Step six:
Use a spoon to skim any scum that has risen to the surface and discard this. Do this only once at the end, rather than constantly during the boiling stage, to reduce wastage.
Step seven:
Add a knob of butter, if you like, to the finished jam, and stir in to melt. This will help to dissolve any remaining scum that you haven't managed to spoon off the top. Leave the jam to settle for 15 mins - this will ensure that the fruit stays suspended in the mixture and doens't all float to the top of the jam jar. Meanwhile, sterilise your jars.
Step eight:
Ladle into warm jars, filling to just below the rim. Place a wax disc on top of the jam (this prevents mildew forming), then cover with a lid or a cellophane circle and elastic band. Pop on a label (include the date), plus a pretty fabric top, if you like. The jam can be stored for up to 1 year in a cool, dry place. Refrigerate after opening.