By Anne Palumbo
Although strawberries are available year-round, nothing celebrates the warmer weather in Upstate New York quite like homegrown strawberries.
From our festivals to our u-pick farms to our shortcakes, life seems sweeter with fresh strawberries around.
It stands to be more nutritious, too, since our consumption goes way up when strawberry season is in full swing.
“Bursting with vitamin C” rarely comes to mind when one thinks of strawberries, but indeed this delicious fruit does.
Here’s a sweet surprise: One cup of sliced strawberries provides over 100% of our daily needs (nearly twice that of an orange).
Widely known for its immune-boosting and wound-healing benefits, vitamin C is also a powerful antioxidant that neutralizes unstable molecules that can harm cells and tissues. Too many of these unstable molecules—generated internally through normal cell metabolism and externally from environmental pollution (air, sun, smoke, etc.)—can lead to a wide range of health problems, including cancer, heart disease, diabetes and more.
Recent studies suggest that daily consumption of this antioxidant superstar may also improve memory, enhance mental wellbeing, and lower the risk of dementia, including Alzheimer’s disease.
Contrary to their sweet flavor, strawberries have a low glycemic index (GI), which means they cause a slower and more gradual rise in blood sugar, making them safe for people with diabetes and better for the rest of us, too.
More good news: You’re less likely to develop Type 2 diabetes if you satisfy your sweet tooth with natural foods like strawberries over highly refined foods like sodas, candy and cookies that put your pancreas through the wringer by causing big spikes and crashes in blood sugar levels.
Strawberries are also a delicious way to support heart health and manage cholesterol.
Recent studies suggest that regular consumption of strawberries (1 or more cups a day) potentially reduces the risk of heart disease and stroke by lowering levels of LDL cholesterol and triglycerides, reducing inflammation, and helping to keep blood vessels in tiptop shape.
Helpful Tips
Choose firm, medium-sized, deep red berries with bright green caps. Buy organic if possible. Wash strawberries only when ready to be eaten or used (moisture can lead to mold growth). Store unwashed berries in refrigerator; best eaten or used two to three days after purchase.
Rustic Strawberry Galette
Serves 6-8
Adapted from sallysbakingaddiction.com
Crust:
1½ cups all-purpose flour (spooned & leveled)
2 tablespoons sugar
¼ teaspoon salt
½ cup cold butter, cubed
3 tablespoons ice cold water, plus more as needed Or:
1 refrigerated pie crust (9-inch)
Filling:
3 cups sliced, fresh strawberries
2 tablespoons sugar
2 teaspoons cornstarch
2 teaspoons fresh lemon juice
Egg wash: 1 egg beaten with 1 teaspoon water; sugar for sprinkling
1. Make the crust: Whisk the flour, sugar, and salt together in a medium bowl. Cut the butter into ½-inch cubes. Next, cut the butter into the flour using a food processor (my preferred method) or pastry cutter, just until the mixture resembles coarse crumbs slightly smaller than a pea. Add the water and toss until the flour is moistened and comes together a little, adding another tablespoon of water if the dough seems dry. (If using a food processor, slowly pulse in spurts.)
2. Dump the pastry onto a lightly floured work surface and, using your hands, work the dough into a ball. Flatten it into a thick 1-inch disk. Wrap in plastic wrap and chill for at least 1 hour and up to 3 days. (If using a store-bought pie crust, thaw according to package directions.)
3. Meanwhile, prepare the strawberry filling: Gently toss the filling ingredients together in a medium bowl until combined. Cover and refrigerate. Line a large baking sheet with parchment paper.
4. On a lightly floured surface, roll the dough into a 12-inch circle (ok if edges break and the shape isn’t perfectly round). Transfer dough to the prepared baking sheet.
5. Spoon the fruit (discard any juices) into the center of the dough, leaving a 2-inch border all around. Gently fold the edges of the dough over the filling, overlapping the dough as necessary. Press gently to seal the edges. Brush the crust edges with egg wash and sprinkle with sugar.
6. Refrigerate the shaped galette for at least 15-20 minutes as the oven preheats.
7. Preheat oven to 400F. Bake galette until the filling is bubbly and the crust is golden brown, about 35-40 minutes. Cool on the baking sheet for 15 minutes before slicing and serving. Top with vanilla ice cream or freshly whipped cream (optional). Cover and store leftover galette in the refrigerator for up to 4 days.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.