Strawberry
Objectives
Participant will:
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4.
Explain a health benefit provided by strawberries.
Describe cost- and time-effective strategies for incorporating strawberries into family meals.
Explain how to select strawberries.
Describe preparation and storage techniques for strawberries, including cleaning, trimming,
cooking, and storing.
5. Prepare and taste food that includes strawberries.
Required Materials:
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Recipe ingredients and utensils for demonstrations.
Lesson handouts (see pgs. 6-7).
Required paperwork for program.
Optional Supplemental Materials:
• Strawberries in various forms such as frozen, freeze-dried, jar of jam, etc.
Preparation Required:
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Practice lesson material so you are comfortable giving lesson.
Practice recipes for demonstrations and understand recipe instructions and techniques.
Gather ingredients and utensils needed for lesson and demonstration.
Pre chop fruits and vegetables needed for each lesson.
Pre cook corn tortillas for Strawberry and Avocado Tostada recipe (see recipe pg. 6).
Prepare Strawberry Soup in advance and keep it chilled (see recipe pg. 6).
Prepare Strawberry Syrup in advance and reheat for lesson (see recipe pg. 7).
Pre cook crepes for Strawberry Crepes recipe (see recipe pg. 7).
Make copies of handouts – enough for all class participants.
Make copies of paperwork required by program.
DC 4.2011 1 LESSON PLAN
Introduction:
Time: 2-3 minutes
• Welcome the class and thank them for making time to come.
• Briefly introduce yourself and the program.
• Ask the class: What is small, brilliant red, heart shaped, fragrant, delicious, and used to cure
bad breath and sore throats?
o Strawberries, of course!
• Strawberries were first referenced in the 1300’s in French literature. They originated in parts of
Europe, North America and South America. In Europe, strawberries were grown in gardens to
be used in apothecaries. The whole strawberry plant was used for teas, syrups, tinctures and
ointments. Other strawberry concoctions were used to heal skin irritations, bruises, bad breath,
throat infections, kidney stones, broken bones and other injuries.
• And you just thought strawberries were good for making great jam, smoothies, and ice cream!
Objective 1: Explain a health benefit provided by strawberries.
Time: 3-5 minutes
• Strawberries grow on vines. The berry’s flesh is covered by tiny black seeds, which are
actually the plant’s true fruits.
• The strawberry is one of the most widely grown fruits in the world and America’s favorite fruit.
• Ask the class: Why do you think strawberries are so widely grown?
o They are easy to grow, they are the first fresh fruit of the season, they taste great, and they
are very productive in a small area.
• Strawberries are the world’s leading ‘berry-type’ fruit, however, they are not technically true
berries because the tiny seeds are carried on the outside of the fleshy part of the fruit and true
berries carry the seeds within the flesh.
• 2.4 million metric tons of strawberries are produced each year.
• The principal areas for production include the USA, Poland, Japan, Spain, and Mexico. In the
U.S., 79% of the crop is grown in California.
• Strawberries are packed with essential vitamins, fiber, folate, potassium, antioxidants and
phytonutrients.
• Research shows that the antioxidants in strawberries are absorbed within one hour of being
eaten. Once absorbed, antioxidants fight free radicals.
• Strawberries are an excellent source of vitamin C. One serving, about 8 strawberries, provides
more vitamin C than an orange!
• Strawberries are fairly low in calories and carbohydrates. Strawberries contain 55 calories per
one cup serving. One serving of strawberries contains only 8 grams of sugar.
Objective 2: Describe cost- and time-effective strategies for incorporating
strawberries into family meals.
Time: 3-5 minutes
• Ask the class: What are some ways that you use strawberries? Do you have any favorite
recipes that include strawberries?
o Strawberries can be used in many ways. They can be eaten fresh, sliced over shortcake,
topped with cream, used as a garnish for cheese platters, in desserts, fruit dishes, baked
goods, gelatin desserts, tarts, ice cream, ices, jams, jellies, pies, sherbets, soft drinks and
syrups. They may also be used in smoothies, salads, dipped in warm chocolate, and
mashed and mixed with balsamic vinegar for a marinade for chicken or tofu.
DC 4.2011 2 Objective 3: Explain how to select strawberries.
Time: 2-3 minutes
• Ask the class: Does anyone have any tips on how to choose good strawberries in the store?
o Fresh California strawberries are at their peak from April through June but can be
purchased from January through November and sometimes year-round if the weather is
mild. They are picked at their peak of ripeness and don’t ripen after they are picked.
o Those really huge berries that look so divine usually have hollow centers and little flavor or
juice. In fact, most commercially grown strawberries are grown for hardiness and disease
resistance rather than flavor.
o Locally grown strawberries that are in season taste the best. Look for bright and fully red,
medium sized, plump, unblemished, fragrant, glossy, slightly soft berries with the hull, stem,
and cap intact. Avoid berries with soft or brown spots.
o Ask the class: Of all the ways just described to tell if a strawberry is ripe, which do you
think is the best?
 The best way to tell if the strawberry is ripe is by its fragrant smell.
Objective 4: Describe preparation and storage techniques for strawberries,
including cleaning, trimming, cooking, and storing.
Time: 5 minutes
• Strawberries are easily bruised. They are carefully handpicked, sorted, packed in the field,
rushed to a cooling facility, and stored only 24 hours before being shipped in refrigerated
trucks.
• Strawberries are best if eaten within 24 hours of being picked and not refrigerated. Unripe
berries will not ripen after picking and green or white tips never become fully sweet.
• Refrigeration damages the flavor but the fruit is so tender that they spoil fast if not refrigerated.
If it is necessary to refrigerate them once you purchase them, put them in a plastic bag lined
with a paper towel.
• Don’t wash your berries until just before eating. Then gently wash and dry them, pull or cut off
the leaves, and dig out the stem and core with a paring knife.
• Ask the class: What happens to fresh strawberries when you add sugar to them?
o Adding sugar draws out the moisture from the berries and makes the fruit limp but also
makes a delicious syrup!
o Much of the strawberry crop is frozen or made into jams and syrups because fresh
strawberries do not keep well. You can freeze your own strawberries at home. Choose
berries that are dark red, firm, and fully ripe. Remove the stems and caps, wash them,
drain them well, then place them on a cookie sheet in a single layer. Place them in the
freezer for approximately 24 hours or until they are frozen solid. Once frozen, you can
place them in freezer containers or freezer bags. Frozen berries retain most of the taste
and nutrition of fresh berries but will be darker in color and have a soft (almost mushy)
texture. They will store for almost a year in the freezer.
Objective 5: Prepare and taste food that includes strawberries.
Time: 20 minutes
• Today we are going to make and taste a variety of recipes using strawberries. Some of the
ways we will be using them will seem familiar to you but some may be a surprise.
• You have probably thought about using strawberries in desserts, but how about using them in
a main dish? This tostada recipe is a fun way to put a new twist on an old food. Demonstrate
Strawberry and Avocado Tostadas (see recipe pg. 6).
• The tostada had a distinctive Mexican flavor with the avocados, lime and cilantro. Now we will
DC 4.2011 3 •
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make a Strawberry Mango Pineapple Salsa. We will be using ginger to give this fun dish an
Asian flare. This salsa is great with any grilled meat but is also good enough to eat alone as a
salad. Demonstrate Strawberry Mango Pineapple Salsa (see recipe pg. 6).
Do you think of soup when you think of strawberries? You definitely will after you taste this
strawberry soup! This dish is very refreshing on a warm day and would be such a fun addition
to a spring or summer brunch! Show prepared Elegant Strawberry Soup and walk participants
through the recipe (see recipe pg. 6).
We traditionally top our pancakes or waffles with a strawberry or two. How about this
strawberry syrup for a change? The recipe calls for real maple syrup, which can be quite
pricey, but you only use ¼ cup of maple syrup to feed four to six people! Fresh or frozen
strawberries provide the bulk of the recipe. You will love the subtle taste of the maple syrup in
this fruity syrup. This recipe is also very good with other berries, such as blueberries. It is
much better for you than traditional syrups because of the reduced sugar content and
increased amount of real fruit. Show prepared Strawberry Syrup and walk participants through
recipe (see recipe pg. 7). Explain that imitation syrup may be used in the place of real maple
syrup if cost is prohibitive.
What could be better than a crepe stuffed with strawberry goodness with more strawberry
goodness on top? These delicious crepes are surprisingly good for you because the crepes
are whole wheat and the stuffing goodness is nothing more than strawberries and Greek
yogurt. Demonstrate Strawberry Crepes (see recipe pg. 7). Depending on your timeframe, you
may choose to have the crepes premade so that you just have to fill them with the strawberry
filling or you may want to demonstrate how to cook the crepes and make the filling.
What would a strawberry demonstration be without a strawberry dessert? This very easy
sherbet requires no ice cream freezer, is fast to make, is good for you, and Delicious with a
capital D! You can freeze leftovers but don’t count on having any. Demonstrate Scrumptious
Strawberry Sherbet (see recipe pg. 7).
Conclusion: Summary
Time: 5 minutes
• As you can see from this lesson, strawberries not only taste terrific (that’s why they are the
favorite fruit in America!) but they are also a great fruit to add to your diet. They are available
year round and are enjoyed by 94% of Americans. Strawberries have more vitamin C per
serving than an orange and are naturally low in sugar with only 8 grams per serving.
• Because of the phytonutrients and antioxidants contained in strawberries, they may reduce the
risk of heart disease, fight some types of cancers, and lower blood pressure.
• Ask the class: What did you learn today that you didn’t know about strawberries before taking
this class?
• Ask the class: What will you do differently to make strawberries a part of your families’ diet
now that you have had this lesson?
• Ask the class: Are there any questions?
• Thank you for attending.
Serve samples.
DC 4.2011 4 References:
Bittman M. How to Cook Everything Vegetarian. Hoboken, NJ. Double B Publishing, Inc. 2007.
Parsons R. How to Pick a Peach. New York, NY. Houghton Miffin Company. 2007.
Mayo Clinic, University of California, Dole Foods, Inc. Encyclopedia of Foods. A Guide to Healthy
Nutrition. Academic Press. San Diego, CA. 2002.
Wood R. The New Whole Foods Encyclopedia. New York, NY. Penguin Books. 2010.
Ensminger AH, Robson JRK, Ensminger ME, Konlande JE. Foods and Nutrition Encyclopedia:
Volumes 1 and 2. Boca Raton, Florida. CRC Press; 1994.
Labensky SR, Hause AM. On Cooking: A Textbook of Culinary Fundamentals. New Jersey.
Pearson Prentice Hall; 2007.
About Strawberries. Available at http://www.californiastrawberries.com. Accessed November 3,
2010.
Mayo Clinic. Color Your Diet: Fresh Fruit 10 Ways. Available at
http://www.mayoclinic.com/health/food-and-nutrition. Accessed November 3, 2010.
Strawberry Nutrition. Available at http://www.easy-strawberry-recipes.com. Accessed November
3, 2010.
Strawberry Nutrition. Available at http://www.calstrawberry.com. Accessed November 10, 2010.
This material was funded by USDA's Supplemental Nutrition Assistance Program.
The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you
buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at
http://www.fns.usda.gov/fsp/outreach/coalition/map.htm.
In accordance with Federal law and U.S. Department of Agriculture's policy, this institution is prohibited from
discriminating on the basis of race, color, national origin, sex, age, religion, political beliefs or disability. To file a
complaint of discrimination, write USDA, Director of Civil Rights, Room 326-W, Whitten Building, 1400 Independence
Avenue, SW, Washington, D.C. 20250 or call (202) 720-5964 (voice and TDD). USDA is an equal opportunity provider
and employer.
This institution is an equal opportunity provider and employer.
DC 4.2011 5 These luchious, mouthwatering heart-shaped wonders are not just another pretty fruit!
Strawberries are loaded with antioxidants, phytochemicals, and
vitamin C
Strawberry and Avocado Tostada
2 cups fresh strawberries, stemmed and cut up
1 cup diced jicama (½ inch dice)
½ cup chopped cilantro
1 – 2 teaspoons minced jalepeno pepper
2 tablespoons fresh lime juice
1 teaspoon chili powder
¼ teaspoon salt
3 avocados, peeled, seeded, and cut in ½ inch
cubes
6 corn tortillas
Cooking spray
½ cup grated Monterey Jack cheese
Cilantro sprigs and lime wedges for garnish
Heat oven to 400º. In large bowl, combine
strawberries, jicama, cilantro, pepper, lime
juice, chili powder, and salt. Stir well to mix.
Gently fold in avocados.
Spray tortillas with small amount of cooking
stray and place them directly on oven rack.
Bake 8 – 10 minutes or until crisp and starting
to brown. Remove tortillas from oven and place
one cup of mixture on each tortilla. Sprinkle
with cheese. Garnish with cilantro and lime
wedge. Serve immediately.
Yield: 6 servings
Alternate serving suggestion – Make wraps
using whole wheat flour tortillas, sliced turkey,
and strawberry/avocado mixture.
Strawberry Mango Pineapple Salsa
1 cup fresh diced strawberries
1 cup fresh diced mango
1 cup fresh diced pineapple
1 tablespoon fresh minced ginger
2 tablepsoons fresh lemon juice
2 teaspoons sugar
Mix all ingredients together. Serve with grilled meats or as a fruit salad. Will keep in fridge 2 days.
Elegant Strawberry Soup
1 ½ pounds fresh or frozen strawberries
2 cups plain non-fat yogurt
½ cup orange juice
½ cup sugar
½ cup water
¼ teaspoon cinnamon
Dash of nutmeg
2 – 4 fresh strawberries and mint leaves for
garnish (optional)
Blend strawberries in blender until smooth.
Slowly add yogurt and continue to blend until
yogurt is incorporated into strawberries. Add
orange juice, sugar, water, cinnamon, and
nutmeg and stir well to mix. Chill in fridge for
at least 1 hour. Serve in soup bowls garnished
with strawberries and mint if desired.
Yield: 4 servings
This material was funded by USDA's Supplemental Nutrition Assistance Program.
The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit
online at http://www.fns.usda.gov/fsp/outreach/coalition/map.htm.
This institution is an equal opportunity provider and employer.
DC 4.2011 6 These little beauties are tender and fragile
~ handle with care!
They are best when you use them within 24 hours of purchase. Refrigerate them only if you will
not be eating them in that time frame and don’t wash them until just before you pop them in your
mouth!
Strawberry Syrup
¼ cup real maple syrup (imitation may be substituted)
2 ½ cups strawberries, stemmed, hulled, and coursely chopped
Heat syrup and strawberries in heavy pan until strawberries are very tender and have released their
juices, about 10 – 15 minutes. Serve warm over pancakes, waffles, crepes, ice cream, etc.
Strawberry Crepes
Whole-Wheat Crepes
3 eggs
⅔ cup milk
2 tablespoons canola oil
¼ teaspoon salt
⅓ cup whole-wheat flour
Blend eggs, milk, oil, and salt together in blender.
Slowly add flour and blend until smooth, about 30
seconds. Let mixture stand one hour to incorporate
flour into liquid (may refrigerate up to 4 hours).
Heat a heavy non-stick skillet over medium-high
heat. Spray skillet with cooking spray and pour ¼
cup batter into pan. Immediatley tilt pan to coat
entire bottom with thin layer of batter. Cook about 1
minute or until the edges are golden brown. Flip
crepe and cook other side about 30 seconds.
Transfer cooked crepe to a plate. Repeat until all
batter is used up.
Strawberry Topping
1 cup strawberries, finely chopped
1 tablespoon sugar
½ teaspoon lemon zest
1 tablespoon lemon juice
Combine and set aside.
Strawberry Filling
6 large strawberries, mashed
1 cup vanilla Greek style yogurt
Mix mashed strawberries and yogurt. Divide evenly
among 6 cooked crepes, roll each crepe, and top
with Strawberry Topping.
Scrumptious Strawberry Sherbet
1 (16 oz) bag frozen strawberries
½ cup sugar
½ to ¾ cup buttermilk
1 tablespoon lemon juice
Combine strawberries and sugar in food processor
and pulse until finely chopped. Mix buttermilk and
½ cup lemon juice together and slowly add to
strawberries. Process until smooth and creamy,
scraping sides of bowl and adding more buttermilk
as necessary. Serve immediately. Leftovers may
be stored in freezer.
This material was funded by USDA's Supplemental Nutrition Assistance Program. The Supplemental Nutrition Assistance Program provides nutrition assistance to people with low income. It can help you
buy nutritious foods for a better diet. To find out more, call 1-800-221-5689 or visit online at http://www.fns.usda.gov/fsp/outreach/coalition/map.htm. This institution is an equal opportunity provider and
employer.
DC 4.2011 7