Nutrition and Food Preparation

Growing For You emphasizes the use of locally grown commodities through educational programs that feature local and regional farmers and chefs. Here's a look at some of the exciting new projects coming up:

Kids & Chefs - a hands-on, learn by doing, day camp for youth taught by regional chefs and Cooperative Extension staff featuring food preparation, cooking skills, nutrition, etiquette, food safety, crafts, farm tours and market visits.

Grilling & Chilling - a food demonstration and tasting event for adults highlighting local commodities including fruits, vegetables, meats, grains and dairy products. The 2004 event featured grilled pork and polenta, roasted squash, ice cream, and fruit teas. Watch for the next "Grilling & Chilling" event in summer 2005!

Color Me Healthy - a nutrition and fitness curriculum for teachers of children ages four and five providing fun, innovative and interactive learning opportunities designed to stimulate all the senses of young children - touch, smell, sight, sound and taste. Children learn how and where foods are grown, what foods look and taste like, and why nutritious foods and physical play grow strong, healthy kids. Training and teaching kits are available through the Cooperative Extension Service for preschool teachers, kindergarten teachers, 4H clubs, home-schools, and anyone else working with four and five year-olds.

Families Eating Smart & Moving More - a series of workshops designed to provide families with the skills and motivation to improve eating and physical activity behaviors to achieve a healthy weight. This program offers simple solutions for eating healthy meals at home, choosing wisely when eating out, turning off the TV and turning on to more active opportunities.

Seasonal Highlights

Strawberries – The color and flavor of spring! North Carolina ranks fourth in the nation in strawberry production with approximately 1,800 acres of strawberries each year.

Most of the North Carolina strawberries are offered “direct from the farm” to the consumer through pick-your-own farms and regional and local farmers' markets. These wonderful springtime treats are available from mid-April through the second week of June.

Nutrition – Strawberries are an excellent source of vitamin C with one cup supplying 150% of the recommended daily intake. These berries also provide good amounts of dietary fiber and potassium. Because they are low in calories (only 60 calories per cup) strawberries make an excellent snack or dessert. Strawberries are especially good for women since they add folic acid and iron, which is often lacking in women's diets.

Selection, Storage & Handling

For best flavor and nutrition, select strawberries with rich-red color, a natural shine and bright green caps. Strawberries do not ripen after picking. They may get redder, but they will not get sweeter or develop better flavor.

Because strawberries are a very tender fruit, always handle them gently. When picking your own, Grasp the stem between the forefinger and the thumb just above the berry. Break the stem with a slight twist.

Allow the berry to roll into the palm of your hand. Carefully place-- don't throw-- the fruit into your containers.

Don't overfill your containers or try to pack the berries down. Remember that heaping the berries more than 5 inches deep will bruise or crush lower berries.

When you get strawberries home, sort them to remove any very soft berries. These should be used as soon as possible.

Do not clean berries until just before use. Berries may be stored in an uncovered, shallow container in the vegetable bin of a refrigerator for up to 2 days

When you are ready to use berries, rinse them quickly in cold water. Do not let them soak and not remove the caps before washing. Drain berries well before removing caps. Soaking berries or rinsing without their caps will cause them to lose flavor and texture.

Strawberry weights and measures

1 pint strawberries = About 3 ¼ cups whole berries ( 12 very large berries or 36 small berries)
1 pint strawberries = About 2 ¼ cups sliced berries
1 pint strawberries = About 1 2/3 cups pureed berries

Freezing Strawberries

Dry Pack: Pack berries into plastic freezer bags or vacuum package. Seal, label and freeze.

Sugar Pack: Slice berries lengthwise in halves or thirds. Mix 1 part sugar to 6 parts strawberries. Allow to stand until sugar is dissolved, about 10 minutes. Gently stir. Pack strawberries and syrup into can-or-freeze jars or plastic freezer boxes, leaving ½-inch headspace. Seal, label and freeze.

Syrup Pack: Prepare a syrup (see chart below). Leave strawberries whole or slice. Pack strawberries into can-or-freeze jars or plastic freezer boxes. Ladle syrup over berries, leaving ½-inch headspace. Seal, label and freeze.

Puree: Combine 1 pint strawberries, 4 tablespoons sugar and 1 teaspoon lemon juice in food processor and puree. Pack puree into can-or-freeze jars or plastic freezer boxes, leaving ½-inch headspace. Seal, label and freeze.

Syrups for Freezing
Type of Syrup	Approx. % of Sugar	Sugar	Water	Yield of Syrup
Extra-Light	20	1 1/4 cups	5 1/2 cups	6 cups
Light	30	2 1/4 cups	5 1/4 cups	6 1/2 cups
Medium	40	3 1/4 cups	5 cups	7 cups
Heavy	50	4 1/4 cups	4 1/4 cups	7 cups

Preparation
One of the most popular ways to enjoy strawberries is fresh-picked. But this versatile berry, with its sweet flavor & brilliant color, adds elegance to everything from dazzling desserts and salads to healthy beverages and snacks.

Recipes

Strawberry Breakfast Smoothie Jump-start your day with this nutrient rich smoothie. Ingredients ½ cup vanilla flavored yogurt ½ cup apple juice* 1 ripe banana, sliced in half 2 ½ – 5 cups strawberries *Any flavor or nectar juices may be used. Serves 2. Blend all ingredients in blender until smooth. Pour into 2 glasses. A teaspoon of wheat germ may also be added for extra fiber. Per serving: 197 calories; 5 grams protein; 2 grams fat; 44 grams carbohydrate; 3 milligrams cholesterol.

Strawberry Jam Because it is never actually cooked, freezer strawberry jam has a fresh berry flavor. Ingredients 5 cups fresh strawberries, stemmed 4 cups sugar ¾ cup water 1 package (13/4 ounces) powdered fruit pectin Makes 2 ½ cups. Crush strawberries completely. Measure 2 cups strawberries with juices into bowl. Thoroughly mix in sugar; set aside 10 minutes. Combine water and pectin in saucepan. Bring to boil and boil 1 minute, stirring constantly. Stir pectin mixture into strawberries; continue stirring 3 minutes. Ladle quickly into sterilized freezer jars or containers, allowing ½ inch head space. Cover with lids. Let stand at room temperature 24 hours. Store in freezer. If jam is to be used within 2 or 3 weeks, store in refrigerator.

Delectable Dip Sweeten vanilla yogurt with honey and a dash of cinnamon for a sweet, tangy for whole, unstemmed California strawberries.	Simple Shortcake Cover a slice of pound cake with fresh, sliced California strawberries. Top with a dollop of sour cream sweetened with strawberry jam.
Berry Refreshing In a blender, combine a handful of stemmed California strawberries with prepared lemonade. Serve in a tall glass with ice and a mint leaf garnish.	Fabulous Frosting Stir chopped California strawberries into prepared vanilla frosting to add color and freshness to a cake recipe.
Strawberry Soup 4 cups strawberries, cleaned and capped 1 cup orange ½ teaspoon cinnamon ¼ cup sugar, or to taste 1 cup buttermilk or plain yogurt Puree ingredients in a blender. Serve chilled. Great served in cantaloupe halves garnished with whole or sliced berries.	Breakfast Bonanza Fill an omelet with sliced California strawberries and a spoonful of strawberry jam. Top it with sour cream and a sprinkle of powdered sugar.

Heritage Recipes

Strawberry Preserves Deluxe

1 ½ quarts stemmed, firm red, ripe strawberries
5 cups sugar
1/3 cup lemon juice

Berries with hollow cores should not be used. Combine strawberries and sugar; let stand 3 to 4 hours.

Sterilize canning jars. Bring lemon juice. Cook rapidly until berries are clear and syrup thick, about 10 to 12 minutes. Pour into a shallow pan. Let stand uncovered 12 to 24 hours in a cool place. Shake pan occasionally to distribute berries through syrup. Heat mixture and pour hot preserves into hot jars, leaving ¼-inch head space. Wipe jar rims and adjust lids. Process 5 minutes in a boiling water bath.