Nutrition: Oh How SweetSqueezeItIn.com Girls
Oh How Sweet…Strawberries!
by Elisa Zied, MS, RD, CDN
They’re sweet and have lots of appeal simply because of their beauty. They can be eaten whole and fresh, sliced a top whole grain, high fiber cereal, oatmeal, or over low fat or nonfat plain yogurt. They pack in valuable nutrients including vitamin C, folate, potassium, and fiber as well as plant chemicals including flavonoids, anthocyanins, ellagic acid, and others that are protective against heart disease and cancer. Some studies show that consuming strawberries may even lower levels of homocysteine, an amino acid—high levels of it is linked with an increased risk of cardiovascular disease and stroke.
Here’s a quick, easy, delicious recipe taken from my second book, Feed Your Family Right! You can have this as a mini meal, split it in half and share with a friend or family member, or make more to serve in shot glasses to guests at your summer fete. Enjoy!!
Super Strawberry Smoothie
This flavorful, easy-to-make smoothie makes a great on-the-go snack that helps you incorporate fiber-rich strawberries and low-fat yogurt, a great source of calcium. Wheat germ adds additional fiber, folic acid, and vitamin E as well.
1 cup strawberries cut in half, washed and stems removed
½ cup fat-free vanilla yogurt
2 tablespoons honey crunch wheat germ
1 tablespoon honey
2 tablespoons skim milk
4 ice cubes
Place all the ingredients in a blender and blend for 2 to 3 minutes until thick and smooth. Serve cold, and garnish with an extra strawberry if desired.
Cook’s Tip: You can use orange juice to replace skim milk for a more tangy smoothie. You can also divide to make three ½-cup servings to provide a quick energy boost with fewer calories. Do not give honey to children under the age of one because of the risk of botulism.
Total preparation and cooking time: 10 minutes
Makes 1 serving (1 ½ cups)
Nutrition information per serving:
Fat: 2 g
Saturated fat: 0 g
Cholesterol: 5 mg
Sodium: 105 mg
Carbohydrate: 63 g
Fiber: 5 g
Sugar: 4 g
Protein: 13 g
Source: Feed Your Family Right! (Wiley, 2007) by Elisa Zied, MS, RD, CDN with Ruth Winter, MS.Elisa Zied, MS, RD, CDN is a NYC-based registered dietitian and just finished an incredible six year term as a national media spokesperson for the esteemed American Dietetic Association. She is a current contributor to MSNBC.com and Galtime.com, and has written for Parents, Woman’s Day, Redbook, Seventeen, and Weight Watchers magazines. She is the author of three highly acclaimed books: Nutrition At Your Fingertips (Alpha, 2009), Feed Your Family Right! (Wiley, 2007), and So What Can I Eat?! (Wiley, 2006)—all available on amazon.com or wherever books are sold. You can visit her at www.elisazied.com, or watch her videos on You Tube http://www.youtube.com/user/ELISAZIED.
Please note: The information provided here is for educational purposes only. It is not a substitute for the advice or treatment given by your doctor or dietitian. Please consult with a registered dietitian or your doctor if you have any questions about the information in this post.