Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits!

Nothing says summer like biting into perfectly sun ripened, sweet summer strawberries! A strawberry dish or dessert sure can brighten…

Nothing says summer like biting into perfectly sun ripened, sweet summer strawberries!

A strawberry dish or dessert sure can brighten a cold winter’s day too! 

Strawberries are one of my absolute favorite fruits!

I eat fresh and frozen strawberries 2-3 times a week!

And after doing the research for this blog, I may up it to 4-5 days a week!

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Fun Facts

Here’s some Fun Facts about Strawberries!

There are about 200 seeds on every single strawberry.

Strawberries are the ONLY fruit where the seeds are on the outside!

Technically, because the seeds are on the outside, they aren’t a fruit at all but rather called a “false fruit” or accessory fruit.

They are the first fruit to ripen in spring.

California produces 75% of the crop. Florida is second in production and North Carolina is 3rd.

While strawberry plants can be grown from seed, most are grown from runners.

Americans eat on average about 5.2 pounds a year.  This is fresh and frozen.

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! White bowl of strawberries pink background
Bowl of red, ripe strawberries with pink background.

Are Strawberries a Superfood?

Strawberries are packed full of vitamins, minerals and antioxidants!

A recent study ranked the strawberry as the #2 most nutrient packed fruit!  Lemons were #1.

1 cup provides approx:

1g protein

9g of net carbs so they are great for those eating a low carb diet.

3g of fiber

233 mg potassium

2% calcium

3% iron

5% vitamin b6

5% magnesium

149% of your RDA of vitamin C!  Vitamin C is a powerful antioxidant and great for our immune system and skin health.

Just 8 strawberries provides more vitamin C than an orange!

You can read more about importance of this powerful, yet often overlooked antioxidant, vitamin C here!

What is Vitamin C, Benefits of Vitamin C and Foods high in vitamin C

Eating strawberries has been associated with a reduction of several chronic diseases!!

So YES!  Strawberries are indeed a superfood!

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Bowl of strawberries
Bowl of red, ripe strawberries.

Fill your plate and still lose weight with Sweet, Summer Strawberries!

1 cup only has 50 calories! 

As I’ve explained, these are very nutrient dense, nourish your body from head-to-toe calories!

Let’s compare it this way…

It is estimated that just 1 bite of cake has 50 calories! 

Now what will help feed your sweet tooth and make you feel more satisfied AND nourish your body? 

1 bite of cake or 1 cup of strawberries?

Learning to fill your plate with more plant based foods is the absolute healthiest way to fight disease, boost your energy and hands down, the easiest way to lose weight and not be starving!

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Woman eating a strawberry
Woman eating a strawberry.

Health Benefits of eating Sweet Summer Strawberries!

Why you should eat more sweet summer strawberries!

Gives a boost to your immune system

Prevents many types of cancer

Lowers blood sugar

Improves our heart health

Reduces inflammation

Prevents metabolic syndrome

Prevents type 2 diabetes

Prevents cataracts

Reduces bloating

Helps us have healthier, younger looking skin

Lowers cholesterol

Prevents stroke

Helps regulate blood pressure

Helps maintain a healthy weight and help with weight loss because they are low calorie.

Helps prevent birth defect in pregnant woman. Also, the folate in strawberries help the baby develop a healthy brain, skull and spinal cord. 

Slows cognitive decline as we age

Reduces constipation

Natural teeth whitener

Improves the health of our hair

Prevents age related eye diseases and helps repair damaged eye tissues

WOW!  These are some impressive health benefits!  No wonder they are the second most nutrient dense fruit!

Many of these benefits are based on eating 3 servings per week.  1 cup is a serving.

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Recipe ideas for strawberries

Sweet Summer Strawberry Recipe Ideas

I am not providing the recipes, just TONS of creative ways to prepare and help you eat more strawberries.

Likely some ways you’ve never thought of!

Head on over to Pinterest to find great recipes for all these ideas!

Begin your day with a nice Healthy Breakfast using Sweet Summer Strawberries:

Sliced strawberries go great with:




Overnight Oats


French Toast

Waffles or Belgian waffles

On top of cottage cheese

Breakfast smoothie or protein shake

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Over night oats with strawberries
Overnight oats with strawberries.

Sliced strawberries can also be added to:

Water for a naturally flavored, refreshing drink.

A bowl of ice cream


Fruit pizza using sugar cookies

Add some slices to angel food cake topped with cool whip or fresh whipped cream

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Fruit pizza with strawberries
Fruit pizza with strawberries.

Easy strawberry desserts- NO BAKE

Strawberry trifle made by adding layers of angel food cake, sliced strawberries and whipped cream or cool whip.

Strawberry fluff

Dip whole strawberries in cool whip or whipped cream.

Make Chocolate covered strawberries

Make a chocolate dip to pair with whole sweet summer strawberries

Strawberry Parfait

Strawberry pretzel parfait

Strawberry Pretzel Jello salad (there is a small amount of baking required for the pretzel crust.)

Cheesecake stuffed strawberries

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Strawberry pretzel salad
Strawberry pretzel salad

Baking with Sweet Summer Strawberries

I don’t typically think of baking with strawberries, but did you know you can bake the following with them?!

Strawberry crisp

Oatmeal bars

Strawberry Cream Cheese pie

Strawberry Shortcake

Strawberry Bread

Strawberry Cookies

Strawberry cake

Strawberry poke cake

Strawberry/Rhubarb Pie- ok, this one I knew….  😉

Strawberry Cake Roll

Frozen Treats using Strawberries:

Strawberry popsicles/fruit bars

Strawberry sorbet

Strawberry Dole Whip

Strawberry ice cream

Strawberry milk shakes

Frozen strawberry yogurt

Frozen strawberry yogurt bites

Frozen strawberry “Nice Cream”

You can find the details about Nice Cream on my blog post here.

Surprising Nutrition of Bananas

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Spinach salad with strawberries
Strawberry Spinach Salad

Strawberry Spinach Salads

There are several variations of a strawberry salad but here’s the simplified details…..

Start with a spinach or springtime mix.

To that add any of the following:


Walnuts, pecans or sliced almonds

Grilled or cooked Chicken



Red onion

Mandarin orange slices


Goat cheese

Feta cheese


Top with a balsamic dressing or poppyseed dressing! 

There are so many variations of a summer strawberry, spinach salad on Pinterest!  Yum!!!!

Juicy, Sweet Summer Strawberries and Their Amazing Health Benefits! Strawberry salsa with chips

Strawberry condiments:

Jam or jelly

Make a strawberry salsa to top some grilled chicken

Strawberry salsa is sooo good if eaten with cinnamon chips or even graham crackers.

Strawberry Bbq sauce- This one is new to me!

Strawberry vinaigrette or dressing- I need to make these more often….

Strawberry sauce to top ice cream, pancakes, waffles, pies, cakes- Really, the sky is the limit here! 

Strawberry Ketchup! -YEP!  It’s a thing!

Getting 3 servings of strawberries a week should be EASY PEASY with this list of options!


How to store fresh picked strawberries?

Strawberries are best stored in the fridge or in the freezer. 

They only last 1-2 days on the countertop.

Place your unwashed strawberries in a shallow container and cover with a lid.

Be sure to remove any moldy looking berries as soon as you see them as the mold will spread fast and ruin the container of berries.

Should I wash strawberries?

No!  Any added moisture to the berries will soften them and promote mold growth.

Best to wash them just prior to eating them.

How long can strawberries last in the fridge?

Fresh, whole strawberries will last in the fridge about 5-7 days.

Cut, sliced strawberries only last 1-3 days.

Mashed strawberries mixed with sugar will last about 5 days.  Sugar is a preservative.


How to freeze whole strawberries?

Freezing strawberries couldn’t be easier! 

Wash the berries.  Allow them to air dry for maybe an hour.  Place berries on a cookie sheet and place in the freezer.  About 3-4 hours later, the berries will be frozen.  Place them in your favorite freezer containers or bags!

You can also freeze sliced strawberries this way.  Just slice the berries and place them on a cookie sheet and freeze just like whole berries.  It may only take 2-3 hours due to berries being smaller in size.

You can even mix in a little sugar with them before if you’d like.

I prefer to sweeten them according to my recipe so I personally never add sugar before freezing.

Stevia is a GREAT way to sweeten strawberries without adding in extra calories or carbs.

How long do strawberries last in the freezer?

Frozen strawberries can last 8-12 months in the freezer!

It’s the perfect way to enjoy sweet summer strawberries in the dead of winter!

What to do with overripe strawberries?

If they are only slightly soft but not moldy, I would freeze them! 

They can be later used in a smoothie or make a strawberry sauce to top your favorite foods with!

What do strawberry plants look like?

Even if you have no desire to grow your own strawberries, I think it’s important we know where our food comes from!

Strawberry plants are very pretty and have leaves in sets of 3.

The leaves are serrated and generally easy to identify. 

They will get a white flower on them and eventually produce runners.

Want more plants?  Just simply stick the baby runner into a dirt spot next to the mother plant and within a few days it will take root.

Strawberry plants will come back for a few years before dying off.  But if you have planted the runners, you will have new plants to take their place.

Strawberry plants grow great in containers and make for a very pretty pot on your patio or deck.

The strawberry jar planters are very popular and a great way to conserve space and grow lots of strawberries! They’re pretty cute too!

Each plant will produce about 1 quart of sweet summer strawberries!

I hope I have convinced you eat more Sweet Summer Strawberries!

Did you learn a couple of new ways to add them to your meal plans and menus?

Be sure to join us in the Facebook Group to discuss more ways how eating more plant based foods can help you!

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Hi, I'm Jodie!

Hey there my friend! My name is Jodie Crandall and I’m a veggie loving certified health and nutrition coach on a journey to spread the word about how amazing veggies are for our health!  I am a self-proclaimed “plant-based meat eater” who has recently lost almost 50 pounds by eating more veggies!

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