Strawberries protect your heart, increase HDL (good) cholesterol, lower blood pressure, and guard against cancer. They are a great source of vitamin C, and are full of vitamins, fiber, polyphenols, manganese, and potassium. The berries are low in calories, and are free of sodium, fat and cholesterol.

Mike Washo, community nutritionist for the Oneida Nation Health Department, recommended the following healthy recipes from www.delish.com.

Balsamic-Spiked Strawberries

Ingredients:
1 pint strawberries
1 ½ tablespoons sugar
2 ½ teaspoons balsamic vinegar

Wash and dry strawberries. Hull and slice berries. Place in a bowl and toss with sugar to taste. Sprinkle with vinegar to taste. Let stand for 20 minutes.

Serves 4

Nutritional Information:
Calories 37
Total Fat 0
Saturated Fat 0
Cholesterol 0
Sodium 1 mg
Total Carbohydrate 9 g
Dietary Fiber -
Sugars -
Protein 0
Calcium 0

Strawberry-tomato Salsa

Ingredients:
1 pint strawberries, quartered
1 cup red grape tomatoes, cut lengthwise
½ cup finely chopped red onion
2 tablespoons finely chopped jalapeno (seeds removed)
¼ cup chopped fresh mint
2 tablespoons chopped fresh cilantro
1 tablespoon grated lime zest
1 tablespoon fresh lime juice
1 tablespoon balsamic vinegar
½ tablespoon coarse salt
¼ teaspoon freshly ground pepper

Combine strawberries, tomatoes, red onion, jalapeno, mint, cilantro, and lime zest in large bowl. Set aside.

Whisk together lime juice, balsamic vinegar, salt, and pepper in small bowl and pour over the strawberry mixture.

Toss gently to combine, cover the bowl with plastic wrap, refrigerate for 1 hour.

Serve the same day.

Yield: 3 cups

Nutritional Information:
Calories 23
Total Fat .2 g
Saturated Fat -
Cholesterol 0
Sodium 277 mg
Total Carbohydrate 4.6 g
Dietary Fiber 1.4 g
Sugars -
Protein 1 g
Calcium -


Strawberries-and-Cream Parfaits

Ingredients:
¼ cup quick-cooking tapioca
3 cups low-fat milk (or unsweetened plain soymilk)
½ cup maple syrup
1 large egg, lightly beaten
1 ½ teaspoons vanilla extract
2 pints strawberries, hulled and sliced
½ cup whipping cream
6 sprigs fresh mint for garnish

Grind tapioca in a blender or coffee grinder until it is a fine granular powder.

Whisk milk, maple syrup, egg and tapioca in a small heavy saucepan. Cook over medium-high heat, whisking constantly, until the mixture comes to a full boil. Remove from heat, stir in vanilla and transfer to a medium bowl. Place plastic wrap directly on the surface. Refrigerate until chilled, 3 hours or overnight.

Whip cream using an electric mixer or whisk in a chilled bowl until soft peaks form. Fold the whipped cream into the refrigerated tapioca mixture using a rubber spatula.

Spoon ¼ cup strawberries into each of six 8-oz. parfait glass, then top each with 1/3 tapioca cream. Repeat layering. Garnish with remaining berries and a sprig of mint.

Yield: 6 servings

Nutritional Information:
Calories 256
Total Fat 9 g
Saturated Fat 5 g
Cholesterol 63 mg
Sodium 76 mg
Total Carbohydrate 40 g
Dietary Fiber -
Sugars -
Protein 6 g
Calcium 0