3 Yummy Strawberry Recipes
By SYLVIA KLINGER
As we celebrate the peak of California strawberry season, here are three of my favorite recipes that feature strawberries.
There are plenty of reasons to add strawberries to your diet. For example, did you know that one cup of strawberries provides more vitamin C than an orange? What's more, strawberries can help lower cholesterol and they are naturally low in sugar.
Quinoa, Black Bean and Strawberry Salad
Calories per serving: 262
Prep Time: 10 minutes
Cook Time: 30 minutes
Yield: 4 to 6 servings
* 1 teaspoon vegetable oil
* 1 small onion, chopped (1/2 cup)
* 2 garlic cloves, chopped
* 3/4 cup quinoa, uncooked
* 1 (14.5 ounce) can fat free chicken or vegetable broth (1-1/2 cups)
* 1 teaspoon ground cumin
* 1/4 teaspoon cayenne pepper
* Salt and pepper to taste
* 1 (8.75 ounce) can or 1 cup frozen corn kernels
* 1 (15.5 ounce) can black beans, drained and rinsed
* 1/2 cup fresh cilantro, chopped
* 2 cups California strawberries, cut in quarters
* 4 to 5 cups baby spinach
Strawberry Dressing Ingredients:
* 1/2 cup California strawberries, quartered
* 1 to 2 tablespoons fresh lime juice
* 1/4 cup olive oil
* 1 tablespoon honey
* Salt and pepper to taste, optional
1. In a medium saucepan, heat oil over medium heat. Stir in the onion and garlic, and cook until lightly browned.
2. Add quinoa, broth and seasonings. Bring mixture to a boil. Cover, reduce heat, and simmer for about 20 minutes or until water is absorbed.
3. Stir in corn and black beans and let cool or store overnight in refrigerator.
4. In the meantime, mix all strawberry dressing ingredients in a blender. Blend for 30 seconds or until all the ingredients are well blended. Set aside in a small pitcher.
5. When ready to serve: Fold in California strawberries and cilantro. Serve cold over a bed of baby spinach, and drizzle strawberry dressing over plated quinoa salad.
Mini Creamy Strawberry Empanadas
Calories per serving: 118
Prep Time: 10 minutes
Bake time: 20 minutes
Yield: 10 empanadas
* 1/2 to 1 cup fat free or low fat milk
* 1 teaspoon orange zest
* 1/4 stick cinnamon
* 1 large egg yolk
* 2 tablespoons sugar
* 1 3/4 tablespoons cornstarch
* 1/4 teaspoon vanilla extract
* 1 cup California strawberries, diced
* 1 package frozen empanada disks (thawed) or 2 refrigerated pie crusts
* 1 egg white – mixed egg white with 1 teaspoon water
1. Preheat oven to 350 degrees F.
2. In a medium saucepan, bring milk, orange zest and cinnamon stick to a slow simmer over medium heat, watching the milk carefully so it doesn't scorch or boil over. Simmer for 10 minutes; remove cinnamon stick and zest and reduce the heat down to low.
3. In a small bowl, mix together the egg yolk, sugar, cornstarch and vanilla in a small bowl. Add 1 tablespoon of hot milk into the egg mixture, stirring constantly. Repeat with another tablespoon milk. Add the egg mixture to the milk and whisk over low heat constantly until the mixture begins to thicken, about 2 minutes. It should be the consistency of creamy pudding. Allow mixture to cool to room temperature for 30 minutes before using. Once cool add the strawberries.
Roll each crust unto a flat surface.
4. Fill each circle with about 1 tablespoon of cooled filling. Carefully fold the dough in half, taking care to keep the filling inside the pocket. Press the edges shut and then seal using the tines of a fork. Brush with egg white mixture.
5. On a medium size cookie sheet, place the sealed empanadas and bake for 15 to 20 minutes or until golden brown.
6. Serve warm or at room temperature.
Calories per serving: 378
Prep Time: 15 minutes
Cook Time: 20 minutes
Yield: 6 servings
Ingredients in the Arepas:
* 2 cups fresh or thawed frozen corn kernels
* 1 1/2 cups hot water
* 2 cups yellow instant cornmeal
* 2 teaspoons low fat sour cream
* 1 tablespoon sugar
* 1/3 cup cheddar cheese, grated
* 2 tablespoons unsalted butter
Ingredients in Strawberry-Mango Salsa:
* 1 cup strawberries, diced
* 1/2 cup mango, diced
* 1/4 cup pineapple juice
* 1 teaspoon fresh mint, chopped
* 1 cup prepared whipped cream, optional
1. In a blender, pulse the corn kernels and hot water until smooth.
2. In a large bowl, mix cornmeal, sour cream and sugar. Slowly add corn mixture while stirring with your hands or a wooden spoon; add cheese and divide dough into about 18 pieces.
3. Roll each piece into a ball and flatten it into a pancake about ¼ inch thick and 3 inches in diameter (rub your fingers around the edge so that it maintains its thickness).
4. In a medium skillet (or a sandwich press), melt butter over low heat.
5. Cook arepas until golden for 3 to 5 minutes on each side. They should be toasted on the outside but soft in the middle. Let cool to room temperature.
6. In a medium bowl, combine strawberries, mango, juice and mint.
7. To serve, top each arepa with 1 to 2 tablespoons strawberry salsa and 1 tablespoon whipped cream, if desired.
Readers - Do you like strawberries? What are your favorite ways to enjoy strawberries? Leave a comment below and let us know.
Sylvia Klinger, a registered dietitian and certified personal trainer, is founder of Hispanic Food Communications, a food communications and culinary consulting company based in Hinsdale, Ill. She is Hispanic and uses her in-depth culinary and cultural expertise to introduce new strategies for wellness to an increasingly health-conscious Hispanic population. For more on Sylvia, visit www.hispanicnutrition.com.