Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
May 2001

You don't have to ride far to see that it's strawberry season. But strawberries aren't just delicious, they are also nutritious. Strawberries provide all sorts of nutrients. Based on one cup of strawberries, these are the nutrient values: protein 1.0 g, fat 0.6 g., carbohydrates 11.0 g, fiber 3.6 g, iron 0.6 mg, sodium 2 mg, calcium 22 mg, phosphate .30 mg, vitamin A 42 iu, vitamin C 90 mg, riboflavin 10 mg, potassium 262 mg, vitamin B6 92 mg, folacin 28 mg. The best strawberries are the ones you buy from your local strawberry fields -either already picked or pick-your-own. Farm-fresh strawberries are hours old with little or no handling and no traveling. Look for plump, bright red and fully ripe berries. Caps should be firmly attached green and fresh looking. The size of the strawberry is not important. The shape and size of a strawberry is largely dependent on its variety. All strawberries, large and small, are equally sweet and juicy when picked ripe. Often those you buy in the local grocery are picked rather green and allowed to turn red as they are shipped. The problem here is, they turn color, but the flavor does not improve. If they re picked green and hard, they will stay green and tart.

Choose locally grown strawberries during the harvesting season; they will be the freshest and the most flavorful. When picking strawberries, try to pick early in the morning or later in the day when the fruit is cool. Strawberries are best used within 2-3 days of picking. Cover and store them unwashed in the refrigerator. Do not crowd or press.

Berries are sold by weight or volume. Container sizes vary from farm to farm: pints, quarts, or larger. Sort and remove any bruised or damaged berries as soon as possible and use in sauces, purees or jams. Place the berries in cool, well ventilated containers. The moisture content of fresh strawberries is high, so store uncovered or loosely covered. Remove the caop from strawberries and rinse gently just before serving. When freezing strawberries, fill freezer containers with clean, sliced, or crushed berries to within 1/2" of top. If you wish to freeze your berries unsweetened, combine two cups cold water with one tablespoon of lemon or lime juice and pour over berries before freezing. Seal, label and date. To pack in sugar, toss together 3/4 cup sugar with four cups prepared berries; let stand until juice forms and sugar is almost dissolved. Pack in freezer containers leaving 1/2" head space. Seal, label and date. Frozen berries allow you to enjoy the freshness of strawberries all year long.

Here is a recipe you'll enjoy using fresh strawberries. For a strawberry brochure or additional recipes, contact Susan Morgan or Sylvia Galloway at the North Carolina Cooperative Extension - Brunswick County Center.

Strawberry Crepe
3 Eggs
1/2 cup Flour
1/2 cup Skim Milk
1/4 tsp. Salt
2 tsp. Margarine, Melted
2 tbsp. Sugar
2 tbsp. Sliced Almonds
2 tbsp. Confectioner's Sugar
1 tbsp. Margarine 1 tbsp. Margarine Melted
1 tbsp. Lemon Juice
3-1/2 cups Sliced Strawberries
Sweetened with 1/4 c. sugar (if desired)
1 cup Light Cream, Whipped

Set oven temperature 450° F. Beat eggs well. Slowly add flour, beating constantly. Stir in milk, salt, margarine and sugar. Pour into a 9-inch quiche dish and bake at given temperature for 12 minutes or until brown and fluffy. Remove from oven and sprinkle with almonds and sugar. Drizzle with a mixture of margarine and lemon juice. Top with berries and whipped cream. Cut into quarters. Serves 4.

Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.

Please e-mail Susan Morgan, CFCS, County Extension Agent, Family and Consumer Education for further information or assistance.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

Employment and program opportunities are offered to all people regardless of race, color, national origin, sex, age, or disability. North Carolina State University, North Carolina A&T State University, U.S. Department of Agriculture, and local governments cooperating.

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URL Address: http://www.ces.ncsu.edu/brunswick/

Date Created 5/7/2001