Strawberries…Jacquelyn Kosareff

Nutr 210 TR 8:00 amProf. Crocker

Wellness Book HighlightsCarbs Proteins Lipids Fluids Activity

Old me Deficient!“Junk Carbs”White

Steaks! SaturatedTrans

DeficientSoda

Not Enough

New me Meets Requirement“Smart Carbs”BrownWhole Grain

White meat chickenFish

Omega-3sOlive oilFish

Water!Water! Water!

Every day!

Nutrient Dense Foods vs. Processed: Fruits, vegetables, whole grain, flax seeds… Food that provides most of our essential daily needs when is comes to vitamin and minerals. Which make an excellent impact on our bodies…

Wellness Book HighlightsWhat I’ve Learned• I have learned that it is my own choices that will

either make or break my nutrition.• I now know how important carbs are, and that

there is a difference when it comes to choosing “good” or “bad” carbs.

• I now think about my food choices by recognizing if the food is nutrient dense or not.

Where Does It All Begin?• Where…In the U.S., strawberries are grown in family

gardens in all 50 states. There are very few places on Earth where strawberries can’t grow. The largest strawberry producing country is the United States,which grow 20-25% of the world's annual production.

Where Does It All Begin?• California dominates U.S. strawberry

production. The state's annual harvest consistently approaches nine-tenths of all U.S. strawberries. Most strawberry farming is in the southwestern counties of the state, where full sun and a mild climate predomin

Where Does It Begin?• When…Good News!!!!Strawberries can be found year round due to

the different types of strawberries. June bearing are the biggest and juiciest, but there are also everbearers and day neutral bearers. These two types produce smaller fruits.

What Farmers Need To Know• When to PlantPlant strawberries as soon as the ground can be worked in the spring. The best months are usually March or April, allowing the plants to become well established before the hot weather arrives. • Blossom RemovalDuring the first growing season, remove flowers of June-bearing strawberries as soon as they appear. Removing the flowers promotes root and runner development which insures a large crop the following year.

What Farmers Need To Know• General CareStrawberries are one of the most common

grown fruit in home gardens. Strawberries prefer a well drained soil, high in organic matter. They need full sun, at least 6 hours per day. Do not plant strawberries where peppers, tomatoes, eggplant and potatoes have already been grown. These plants could get verticillium wilt, a serious strawberry disease.

What Farmers Need To Know• Watering and FertilizationStrawberries need about one inch of water per

week during the growing season. Before planting apply fertilizer and dig into soil at least six to eight inches deep. Water the fertilizer in to get it down to the root zone. This action is done to keep the plants in a vigorous condition and to promote new growth causing the development of more fruit buds. Do not over fertilize

Are They Good For Us?• Of Course!

Strawberries have more Vitamin C than citrus fruit. According to the American Cancer Society, foods rich in Vitamin C may lower the risk of cancers of the gastrointestinal tract. Also, regular consumption of strawberries raise antioxidant blood saturation levels. This can possibly help to lower the risk of chronic diseases such as heart disease to metabolic disorders including diabetes.

• Serving Size: 1 cup sliced fresh strawberries (166 grams) Calories 50Protein- 1 gramCarbohydrates- 11.65 gramsDietary Fiber- 3.81 gramsCalcium- 23.24 mgIron- 0.63 mgMagnesium- 16.60 mgPhosphorus- 31.54 mgPotassium- 44.82 mgSelenium- 1.16 mgVitamin C- 94.12 mgFolate- 29.38 mcgVitamin A- 44.82 IU

Strawberry MuffinsThese muffins make a delightful treat!!!• Prep Time Total TIme

15 min 35 Ingredients:1 1/2 cups sliced strawberries 1/3 cup plus 1 tablespoon sugar 1 1/4 cups all-purpose flour (spooned and leveled)1/2 cup whole-wheat flour (spooned and leveled) 2 teaspoons baking powder 1/2 teaspoon baking soda 1/2 teaspoon salt 1/2 teaspoon ground cinnamon 1 cup low-fat buttermilk 1/4 cup light olive oil or vegetable oil 1 large egg1 teaspoon pure vanilla extract

Directions1. Preheat oven to 400 degrees. Line a

standard 12-cup muffin tin with paper liners. Toss together strawberries and 1/3 cup sugar. Using a potato masher, lightly mash berries; set aside

2. In a large bowl, whisk together flours, baking powder, baking soda, salt, and cinnamon. In a glass 2-quart measuring cup or a medium bowl, combine buttermilk, oil, egg, and vanilla; whisk to combine.

3. Make a well in the center of the flour mixture and pour in the buttermilk mixture and the berry mixture (with juice). Fold just until combined. Using an ice cream scoop, divide the batter among the muffin cups. Sprinkle the tops with remaining sugar.

4. Bake until a toothpick inserted in the center of a muffin comes out clean, about 17 minutes. Cool 5 minutes in the pan.

Works Cited• http://urbanext.illinois.edu/strawberries/

growing.cfm• http://www.strawberries-for-strawberry-

lovers.com/where-are-strawberries-grown.html#sthash.7XN31iAX.dpbs

• http://www.naturalnews.com/032901_strawberries_antioxidants.html