Experts share benefits of strawberries and tips on including it in our diets

Strawberry yogurt

It's that time of the year when our social media feeds are flooded with pictures of Mumbaikars driving off to Mahabaleshwar on weekends, indulging in yummy strawberries and cream, and packing away jams, syrups, crushes and of course, hordes of the juicy fruit itself. While it's widely viewed as an indulgent ingredient, pairing well with milkshakes, ice-creams, cakes and other sweet treats, the fruit boasts of a number of health benefits. With the strawberry season almost drawing to an end, nutritionist and lifestyle educator Karishma Chawla, Amreen Sheikh, head-dietetics at Wockhardt Hospital, Mumbai Central, and head chef of the BKC-based Sante Spa Cuisine, Arnez Driver, decode why and how the fruit can help us stay in shape.

Pair strawberries with greens for a salad or a detoxifying smoothie

Berry healthy
Strawberries contain more than 200 flavour compounds, Chawla informs us. "It is a valuable source of Vitamin C, manganese, folate, potassium and iron, which help boost immunity, support cardiovascular health and reduce inflammation," she asserts. The fruit is also packed with soluble and insoluble fibres, Sheikh says, which help keep digestion and cholesterol levels in check, keeping the heart healthy. "It has a relatively low GI [glycemic index]. This means that it doesn't increase your sugar levels easily, and is therefore, a good option for diabetics," Sheikh explains.

Both Chawla and Sheikh agree that strawberries are also rich in phenolic compounds such as ellagic acid. "It has a lot of antioxidant properties that aid in reducing cancer risks and oxidative stress, slow down ageing, and are great for your skin," elaborates the dietician. Chawla adds that the fruit is low in calories; a cup of strawberries approximately contains 53 calories, 1 g protein, 0.5 g fat, 13 g carbohydrates and 3 g fibre.

Chef Arnez Driver

Chef Driver, meanwhile, points out that strawberries are also considered a symbol of love with their heart-like shape and aphrodisiac properties. "In ancient Rome, the strawberry was a symbol of Venus. Strawberries also contain several minerals known to support a healthy sex drive," he shares.

Karishma Chawla

In your diet
Although the fruit is a hit with all things sweet, it's best had in its organic form, Chawla and Sheikh suggest, while sharing ways to include it in your daily diet.
>> Eat a small bowl of strawberries as a snack between meals; this keeps you full for a long time.
>> In case you want to have it as a dessert, add chopped strawberries to a bowl of unsweetened yoghurt or a pudding of overnight soaked oats or chia seeds. You can also whip up a bowl of strawberry curd.
>> The fruit makes for an amazing liver detox drink with greens and medicinal herbs. It also pairs well with salads.
>> Blend a strawberry smoothie with milk, nut milk and jaggery or stevia.
>> Eat it for breakfast as a strawberry-oats-and-jaggery pancake.
>> To curb sugar cravings, strawberries can be dipped in dark chocolate.

Amreen Sheikh

Off-season plans
Strawberries, like any other fruit, are best eaten in season, which approximately lasts between October and February, shares Chawla. But in case you'd like to include them in your diet post that, without compromising on your health, Driver suggests ways to preserve them.

>> After gently rinsing the strawberries and drying them, place them in a Ziploc bag and preserve in the freezer for up to two months.

>> The simple addition of an acidic agent such as lemon juice or vinegar, and a pinch of sugar can go a long way in storing the fruit as jams, preserves or compote. The fruit can be cooked on a low heat and will resemble a jam-like consistency. Store in glass jars at room temperature. This lasts for over three months if refrigerated.

>> The strawberry is washed, dried and then brined in a pickling solution which contains an acidic agent and a sweetener similar to the jam, but remains uncooked. The process will enable the fruit to be stored for at least a couple of months if refrigerated properly.

>> The moisture content of strawberries can be eliminated completely with the help of a dehydrator or an oven at
low temperatures. The dried up fruit can then be stored in glass jars and refrigerated for a period of three to four months at least.

Simple strawberry compôte
Serves: 200 g

Ingredients
>> 500 g fresh strawberry
>> 1/2 cup sugar
>> 2 tbsp lemon juice
>> 1/2 cup water

Method
Wash and de-leaf the strawberries. Tip them in a non-stick pan; add sugar and water. Let the mixture simmer for 25 minutes on low heat until it bears a chunky jammy consistency. Finish by adding the lemon juice. Place in glass jars and cool. Adding a tsp of agar-agar or gelatine will render the compôte into a stiff jam or jelly-like consistency. You can also add cinnamon powder.