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The Nutrient Packed Strawberry

Karen Alexander, Licensed Registered Dietitian Nutritionist

March 3, 2020

Strawberries have many nutritional properties that may aid in overall health and wellness including:

  • being a superfood, packed with beneficial antioxidants and nutrients, such as potassium, folate, vitamin C, fiber, antioxidants, and flavonoids
  • associated with reduced total cholesterol levels
  • anti-inflammatory properties
  • rich in ellagic acid which shows the ability to prevent cancers of the skin, bladder, lung, esophagus, and breast
  • ability to delay cognitive aging by up to 2.5 years, according to a study in the Annals of Neurology
  • low in calories and sugar

Tips on How to Store Strawberries
To get the most nutritional value out of strawberries, it is important to properly store them after purchase.

  • Remove the berries from their market or store container. Leaving the caps on the berries, sort and gently arrange them in a single layer on a cookie sheet or other shallow container. Loosely cover with plastic wrap in the coldest part of your refrigerator.
  • Use strawberries as soon after purchase if possible. Do not wash the strawberries until you are ready to eat them.

The recipe of the week is an adaptation of the Minimalistic Baker. *Note: If you are taking a blood thinner, avoid using the ginger.

 Gingery Mango & Berry Smoothie


  • 2 1/4 cups frozen chopped mango (if fresh, add 1 cup ice)
  • 1 1/4 cups frozen strawberries
  • 1 cup light coconut milk or unsweetened almond milk
  • 1 medium lime, juiced
  • 2 tbsp. fresh ginger
  • 1 tbsp. unsweetened shredded coconut
  • 1-2 tbsp. protein powder of choice
  • ½ banana for more sweetness (optional)


  1. To a high-speed blender, add mango, berries, coconut or almond milk, lime, ginger, shredded coconut, and protein powder of choice.
  2. Blend on high until creamy and smooth, scraping down sides as needed. If it has trouble blending, add more liquid.

Serve as is or layer with coconut yogurt and top with desired toppings such as berries, hemp seeds, and shredded coconut.

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