Lake Regional Health System | Thrive | Spring 2019

10 | Spring 2019 NUTRITION Ingredients 1 pint strawberries, hulled 3 whole strawberries for garnish 2 medium bananas, peeled and cut into 1-inch chunks 1/2 cup fat-free strawberry or plain yogurt 4 ounces orange juice 1 teaspoon light honey 3 cups ice cubes Strawberry shake Nutrition information Serving size: ⅓ of recipe. Amount per serving: 150 calories, 0.5g total fat (0g saturated fat), 0mg cho- lesterol, 35g carbohydrates, 4g protein, 4g dietary fiber, 40mg sodium. Source: Produce for Better Health Foundation E arly spring has many delights, and the topper is fresh, ripe strawberries. They’re a rich source of vitamins, especially vitamin C, and rank high for antioxidants, which promote health and fight disease. Plus, strawberries are low in calories, low in natural sugars, and a good source of folate and fiber. Selection Choose fully ripe, plump, bright red strawberries with a fresh green cap. They do not ripen after they are picked. Strawberries are highly per- ishable, so plan to use them within a few days. Storage Remove strawberries from their original container and dis- card any spoiled berries or berries with mold. Arrange them in a single layer, top with a paper towel, and store in the re- frigerator. Do not remove caps or wash until ready to serve. Dry-pack freezing Spread a single layer on a shallow tray and freeze. When frozen, pack strawberries into a container, seal and freeze. Source: University of Georgia Extension So many ways to enjoy them Not only are straw- berries delicious and nutritious — they’re versatile, too: • Add them to a mixed green salad. • Blend them into a smoothie. • Make them a topping for cereal, oatmeal or yogurt. • Stir them into pan- cake or waffle batter. • Pop them in your mouth for a sweet and healthy treat. Ripe, juicy bliss It’s strawberry season! Directions • In a blender, combine all the ingredients except 11/2 cups of the ice cubes, and puree until smooth. • Add the remaining ice; blend until smooth. • Pour into tall glasses, and gar- nish with whole strawberries. Makes 3 servings.