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Strawberries – boost your health with these speedy makes

<a href="http://" target="_blank">Phil Mundy</a>

Phil Mundy

21 Jun 2016

Wimbledon’s almost here, so what better time to indulge in some tasty British strawberries? In season through to October, they’re loaded with health-boosting properties, so start scoffing now!

Goji and acai berries may have been the trendy health berries over the past 5 years, but it is the humble strawb that has stood the test of time and remained the firm favourite amongst Brits.

They’re pretty weighty in the health stakes too, just seven strawberries provide the entire RDA of vitamin C- more than an orange! Being high in fibre and low in natural sugars whilst remaining sweet, they can reduce your overall sugar intake. Strawberries are loaded with ellagic acid – which helps fight cancers and protects the elastic fibre in our skin which prevents sagging. Potasium, vitamin K, and magnesium are also found in good quantities, and this trio are important for bone health. 

Strawberries need nothing more than a rinse and the hulls removing, but they make a great ingredient too, and not just for desserts. Add them to salads or make a salsa with strawberries, chilli and balsamic to serve with steak or barbecued chicken. They taste pretty tasty alongside a creamy Wensleydale or Lancashire cheese too. 

If you’re sticking to sweet, try one of these…

Isotonic sports smoothie…

In a blender whizz together 125g strawberries, 100g cottage cheese, 300ml semi skimmed milk, 1tsp extra virgin coconut oil and 4 ice cubes. Add a little stevia or honey to sweeten. You could swap the cottage cheese for low fat Greek yogurt and omit the coconut oil for kids. 

Strawberry and custard lollies…

In a blender whizz 400g hulled strawberries until smooth then press through a sieve into a a jug. Add a 150g pot ready made custard and stir. Pour into 6 lolly moulds, add lolly sticks and freeze overnight. Dip the moulds into warm water for a few seconds to release them and serve. 

Strawberry jellies…

Slice 400g strawberries and place in a saucepan with 50g caster sugar and 120ml water, cover and cook for 5 mins until the fruit is softened. Meanwhile, put 4tbsp water in a small heatproof bowl then sprinkle over 3tsp powdered gelatine and leave for 5 mins. Whizz the cooked strawberries until smooth in a blender then pass through a sieve into a large jug. Gently heat the soaked gelatine in a saucepan until clear, then gradually pour stir into the warm puree with the juice of 1 lemon then leave to cool. Chop 225g strawberries and divide among 6 x 150ml jelly moulds, pour over the cooled jelly mixture and chill for at least 4 hours until set. Dip the moulds into warm water for 10 seconds to loosen before turning out. 

 

 

 

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