Dietitian's Toolkit Dietitian's Toolkit

DIETITIAN'S TOOLKIT DIETITIAN'S TOOLKIT

WELCOME

t the California Strawberry Commission, We represent 400 diverse California strawberry Awe’re always excited to showcase the health farmers, many of them on multi-generational and nutrition benefits of strawberries. While family farms. Ninety percent of U.S. grown they’re loved for being delicious, beautiful berries, strawberries come from California, and we strawberries also pack a powerful nutritional take tremendous pride in how conscientiously punch – and that’s the story we hope this toolkit our strawberries are grown, hand-picked, and will inspire you to share. distributed to supermarkets and restaurants across the U.S. Grown year-round in California, strawberries are a versatile superfruit that make healthy eating We hope you'll enjoy the materials in this toolkit easier. In fact, research suggests that eating and online on our Health Professionals page. just 8-a-day may improve heart health, help manage diabetes, support brain health, mediate Chris Christian inflammation, and reduce the risk of some Senior Vice President, cancers. California Strawberry Commission

WHAT’S INSIDE

The Dietitian’s Toolkit includes a wealth of information on the nutritional benefits of strawberries. You’ll find printable materials, sample social content, media sound bites, recipes, and the latest on strawberry research.

Need more? You can always find more resources and recipes, developed by registered dietitians, chefs, and popular food bloggers on our website, CaliforniaStrawberries.com, and on social media (@CAstrawberries). You can also sign up for our Health Professionals Newsletter.

01 BENEFITS OF 8-A-DAY

Did you know? Clinical research suggests eating just one serving of eight strawberries a day may improve heart health, help manage diabetes, support brain health, and reduce the risk of some cancers.

JUST 8-A-DAY BENEFITS THE WHOLE BODY

• Fight colds with strawberries: One serving of eight strawberries has more vitamin C than an orange – 110% of the recommended daily value.1

• Strawberries are packed with beneficial antioxidants and nutrients including potassium, folate, and fiber.1

• Antioxidants, fiber, and phytochemicals in strawberries have been shown to reduce total cholesterol levels.2 Plus, the potassium found in strawberries can help control blood pressure and prevent strokes.3, 4

• The American Diabetes Association identifies berries, including strawberries, as one of the top 10 superfoods for a diabetes meal plan because they have a low glycemic index and are packed with vitamins, antioxidants, and dietary fiber.5

• Naturally sweet and low in calories, one serving of strawberries has less than half the sugar of an apple and half the calories of a banana.1

• Stay sharp with strawberries: A study in the Annals of Neurology suggests that eating strawberries more than twice a week appears to delay cognitive aging by up to 2.5 years.6

02 CALIFORNIA STRAWBERRY FARMING FAST FACTS

STRAWBERRY FARMING SUSTAINABLE. INNOVATIVE. RESPONSIBLE.

Through innovation and research, California strawberry farmers have pioneered sustainable farming practices, with global breakthroughs in organic, resource conservation and pest management practices.

• As research identifies more tools for organic strawberry production, more organic strawberries are grown in California than anywhere in the world. In fact, 1 in 5 California strawberry farmers grow both conventional and organic berries.

• California strawberry farmers continue to invest millions of dollars in non-chemical farming methods, more than any other commodity group in the world.

03 CALIFORNIA STRAWBERRY FARMING

IS ORGANIC BETTER THAN CONVENTIONAL? Health experts and scientists say all produce, grown either conventionally or organically, is safe to eat for adults and children. Despite this, research shows that only about 12% of the US adult population have daily fruit intakes that meet the recommended 2-cup equivalent amount of total fruit,7 with less than 1% of the population consuming 1-cup equivalent of berries per day.8 Americans should be consuming more of these, not less, if they hope to reduce their risk of cancer, heart disease, diabetes, and obesity. Many strawberry farmers, both organic and conventional, combine a number of strategies and practices to reduce pesticide use. Learn more at safefruitsandveggies.com.

DOES STRAWBERRY FARMING USE A LOT OF WATER? California strawberry farmers have led the charge in water conservation for decades. They are credited with being the pioneers in the adoption of drip irrigation. Fun fact: Strawberries require less water per acre than an acre of homes in Los Angeles.

ARE THERE GMO CA STRAWBERRIES? There are no commercially-grown or shipped GMO California strawberries. Yes, those big, beautiful California strawberries were developed using traditional breeding methods.

WHAT ABOUT THE SO-CALLED DIRTY DOZEN? Science clearly shows that organic and conventional strawberries are safe to eat.9 In fact, research shows that pesticide residues on strawberries are so low, if present at all, that a child could eat 181 servings of strawberries in a day and not have any effects from residues.10

CA STRAWBERRY FARMERS: INVESTED IN THEIR COMMUNITIES • California’s 400 strawberry farmers grow 90 percent of the nation’s strawberries, many on multi- generational family-owned farms. • They create 70,000 jobs, have funded more than $2 million in scholarships for children of field workers, and invest 97 cents of every farm dollar back into the community.

04 STRAWBERRY SCIENCE

“Studies show that eating just 8 strawberries a day can benefit the whole body.”

Learn more on our StrawberryNutritionNews page.

Clinical studies reveal that strawberries are more than just delicious; they pack a potent cell-defense squad of vitamins, minerals, and phenolic compounds called phytochemicals. Strawberries are a terrific source of vitamin C, folate, and potassium, which are linked to health benefits like strong bones and lower blood pressure. And new research focused on flavonoids is uncovering their power to curb inflammation and prevent chronic disease. Flavonoids, a type of phytochemical, are responsible for a strawberry’s red color and have well-documented antioxidant, anti-inflammatory, anti-cancer and antimutagenic properties.

Eating just one serving of eight strawberries a day may improve heart health, help manage diabetes, support brain health, mediate inflammation and reduce the risk of some cancers.

05 SOUND BITES & SOCIAL

YEAR-ROUND INSPIRATION TO HELP YOU HIGHLIGHT STRAWBERRIES, INCLUDING KEY DATES WHEN STRAWBERRIES REALLY SHINE

Tips & Tools: Use the grab-and-go SOUND BITES and content-starters below to spark ideas for media pitches, interviews, articles or blog posts. Plus, we’ve created time-saving, on-trend, easy-to-share SOCIAL POSTS below just for your use.

For a daily dose of strawberry inspiration, follow CA strawberries on social media: @CAstrawberries.

06 JANUARY

Resolutions STRAWBERRY SOUND BITES Cold & Flu Season New Year’s Resolution Health Hacks New Year‘s nutrition resolutions are easy to keep when you choose naturally- KEY DATES sweet, nutrient-rich foods, like strawberries. 1st New Year’s Day • Just add 8-a-day to everyday snacks and meals to boost flavor and 5th National Whipped Cream Day nutrition. 15th National Strawberry Ice • Plus, eight strawberries are only 50 calories per serving! Cream Day 23rd National Pie Day Catching a Cold? Grab Strawberries! 27th National Chocolate During cold and flu season, cut sugar and load up on vitamin C by skipping Cake Day juice and choosing strawberries. • Did you know? One serving of strawberries has more vitamin C than an orange — 110% of the daily value. • Eight strawberries have only 8g of sugar – nearly 1/3 less than a cup of orange juice — and only 50 calories.

GET SOCIAL WITH STRAWBERRIES • Start smart with strawberries! Keep your resolutions strong with just #8aday. • Strawberries and whipped cream are a classic combination - give it a go to celebrate #NationalWhippedCreamDay! • Dairy-free Strawberry Ice Cream is the perfect option on #NationalStrawberryIceCreamDay for anyone who loves ice cream but needs to avoid dairy products: https://bit.ly/2LPtPDp • It’s #NationalPieDay! Go naturally sweet with a fresh strawberry filling in this Strawberry Pie: https://bit.ly/2BMuCzw • Resolving to eat out less? These Strawberry & Turkey Pinwheels make eating-in fun: http://bit.ly/1nmzbq3 • Celebrate #NationalChocolateCakeDay with this decadent Chocolate Strawberry Cake: https://link.calstrawberry.com/fev • Skip juice & grab strawberries to fight colds. DYK? One serving of strawberries has more vitamin C than an orange: 110% DV! Learn more about what’s in a strawberry: https://bit.ly/2vg2CzB

07 FEBRUARY

American Heart Month STRAWBERRY SOUND BITES Be Heart Smart with Strawberries KEY DATES National Wear Red Day is this month, but heart disease and stroke kill 1 in 3 1st National Baked Alaska Day women no matter what time of year. 4th National Homemade • Research suggests that the nutrients found in strawberries help with Soup Day three risk factors associated with heart disease: high cholesterol, high (1st Friday) National Wear Red Day blood pressure, and high homocysteine levels. 5th World Nutella Day 6th National Frozen Yogurt Day Heart Disease Prevention Starts Early 9th National Pizza Day Cardiovascular disease lays down its roots in adolescent vasculature, 14th Valentine’s Day eventually leading to the heart attacks and strokes seen in adults. 17th National Cabbage Day • According to a study published in the British Journal of Nutrition, 22nd National California Day strawberries can help attenuate the progression of cardiovascular disease and Margarita Day in high-risk adolescents.11 23rd National Toast Day 24th National Tortilla Chip Day Simple Swaps to Make Valentine’s Day Healthier 27th National Strawberry Day Instead of grabbing for boxed candy, go for natural sweetness and added and Pancake Day nutrition with strawberries. • Strawberries are naturally sweet, but low in sugar (only 8g) and calories (only 50 per serving). • Drizzle or stuff fresh strawberries with dark chocolate for a dessert that’s delicious and packed with antioxidants. • Add fresh strawberry hearts to lunchboxes, breakfast or dessert: http:// bit.ly/29xSaHX

GET SOCIAL WITH STRAWBERRIES • Do you heart strawberries? Fun fact: They’re not only naturally sweet, they’re great for your heart, too! #HeartMonth • DYK? Strawberries can be used instead of tomatoes in many dishes, including salsa! Try this Strawberry Jalapeño Salsa with tortilla chips: https://bit.ly/2LHwU8m #NationalTortillaChipDay • Cheers to California with this Skinny Strawberry Margarita: • https://bit.ly/2rjeBLw #NationalCaliforniaDay #NationalMargaritaDay • It must be fate that #NationalStrawberryDay & #NationalPancakeDay both fall on February 27th. Enjoy this perfect pair with these Whole Wheat Pancakes with Strawberry Piloncillo Syrup: https://bit.ly/2LD3dGo

08 MARCH/APRIL

National Nutrition Month STRAWBERRY SOUND BITES Spring Nutrition Month Easter If you’ve fallen off the resolution wagon, Nutrition Month is the perfect time to re-evaluate your diet! MARCH KEY DATES • Are you getting at least 5-9 servings of fruit and veggies a day? If not, 6th National Frozen Food Day try doubling up by combining fruits and veggies in everyday meals, like 10th National Pack Your this Cool Red Strawberry Smoothie: https://bit.ly/2E5uoG6 or this Grilled Lunch Day Strawberry & Asparagus Freekeh Salad: https://bit.ly/2EMNZYI 14th National RDN Day & Pi Day 19th First Day of Spring • Clinical research suggests eating just eight strawberries a day may 21st National California improve heart, mind and body. Strawberry Day Spring Salads APRIL KEY DATES Few things say spring like fresh salads, loaded with fruits, veggies and bold 3rd National Chocolate flavors. Up the ante on your spring salad with these unique recipes: Mousse Day 7th World Health Day • Strawberry Caprese Salad: https://bit.ly/2mtJbiC 22nd Earth Day • Strawberry and Blackberry Kale Salad: https://bit.ly/2Hz5hIz

GET SOCIAL WITH STRAWBERRIES • Fun #NutritionMonth fact: Although small, strawberries are nutritional powerhouses packed with essential nutrients & dietary fiber. • DYK? Strawberries, a healthy source of vitamins and minerals, retain their nutrients when frozen. #FrozenFoodDay • Nutrient-packed strawberries are the perfect addition to a packed lunch: slice them up, eat them whole, or make one of our easy and delicious recipes! https://bit.ly/2K1yyO1 #NationalPackYourLunchDay • Celebrate the first day of #spring with healthy and delicious strawberries • On this #NationalCaliforniaStrawberryDay, take a minute to learn about the dedicated family farmers who grow these delicious berries: • https:// bit.ly/2sRo4tj • Research suggests 8 strawberries a day may support brain & heart health & help manage diabetes. #WorldHealthDay

• DYK? California strawberry farmers lead the industry in research and development of sustainable farming practices #EarthDay

09 MAY

National Strawberry Month STRAWBERRY SOUND BITES Stroke Awareness Month National Strawberry Month High Blood Pressure Delicious in both sweet and savory dishes, strawberries are a versatile fruit Awareness Month that can be enjoyed in every meal of the day: cooked, frozen, blended, or as- is, fresh from the farm! KEY DATES • Studies continue to show that strawberries are one of the healthiest 1st National Chocolate foods to eat; these pint-sized powerhouses are packed with essential Parfait Day vitamins, dietary fiber, potassium and a variety of health-promoting 5th Cinco de Mayo phytochemicals. 6th National Lemonade Day • CA strawberries’ Pinterest page is full of sweet, savory and healthy recipe 13th Mother’s Day inspiration: Pinterest.com/castrawberries. 17th National Walnut Day National Pick 20th Stroke & Blood Pressure Awareness Month Strawberries Day Did you know that research suggests adding America’s favorite superfruit to 21st National Strawberries and Cream Day your daily diet could help stave off cardiovascular disease and lower blood pressure markers? (Last Monday in May) Memorial Day • The cardio-protective nutrients in strawberries include vitamin C, folate, fiber, potassium and flavonoids such as anthocyanins and ellagic acid. • Research indicates that strawberry consumption not only increases blood levels of these nutrients, but also may lower markers of cardiovascular disease, like homocysteine levels and blood pressure.

Mother’s Day If your well-intended childhood breakfasts in bed for Mom were less than drool-worthy, you can make up for all the years of burnt toast with unique and delicious dishes that Mom will love! • Try Strawberry Toast Four Ways: http://bit.ly/1UR7Iv3 • Strawberry and Cinnamon Breakfast Bowl: http://bit.ly/1MOGUIA

GET SOCIAL WITH STRAWBERRIES • We pick strawberries for their naturally sweet flavor and amazing health benefits. Why do you pick strawberries? #NationalPickStrawberriesDay #StrawberryMonth • A Strawberries and Cream Layered Cake is the perfect way to enjoy #NationalStrawberriesandCreamDay! https://bit.ly/2rgudPL

10 JUNE/JULY

Summer STRAWBERRY SOUND BITES Outdoor Entertaining Snack Smart over Summer Graduations School’s out and it’s tempting for kids to get sidetracked from healthy eating while off their usual schedule. This summer, help kids snack smart with

JUNE KEY DATES nutrient-rich options like strawberries. National Fresh Fruit & Vegetable • Slice strawberries and add them to sandwiches, wraps or quesadillas: Month https://bit.ly/2FPjIrF 14th National Strawberry Shortcake Day • Stay hydrated and add fresh or frozen strawberries to water or 21st Father’s Day homemade lemonade: https://bit.ly/2M6TcNG 20th First Day of Summer Summer Must-Haves: Strawberry Swaps 25th National Strawberry Parfait Day • Strawberries are America’s favorite superfruit – serve them in appetizers, main dishes, and of course, dessert. JULY KEY DATES • Serve guests unexpected flavor combos that are delicious, and good 4th Independence Day for them, like this Mahi-Mahi Fish Tacos with Strawberry Salsa recipe: 5th National Graham https://bit.ly/2nCX8Lh Cracker Day • Take a classic crostini to new levels by subbing strawberries for 7th National Strawberry Sundae Day tomatoes: https://bit.ly/2K9kX6x • Even though CA strawberries are grown year-round, summer marks peak season when strawberries are especially abundant in stores.

GET SOCIAL WITH STRAWBERRIES • It’s #NationalStrawberryShortcakeDay! Try Strawberry Shortcake Sliders from @CAstrawberries: https://bit.ly/2m6V6CO • Show Dad how much you care this Father’s Day by fixing up this Strawberry Fennel Salad with Grilled Chicken: https://bit.ly/2HG6UVH • Summer has officially begun! Cool off with these colorful Strawberry Hibiscus Frozen Pops: https://bit.ly/2F1Yqdm #firstdayofsummer • Get your daily vitamin C with these Strawberry Mango Dessert Parfaits: https://bit.ly/2IsC7jU #NationalStrawberryParfaitDay • Celebrate Independence Day with this fun red, white, and blue Strawberry Fireworks Cake: https://bit.ly/2tMjE8o • Summer time is perfect for these Roasted Strawberry S’mores: https://bit.ly/2vZq9rZ #NationalGrahamCrackerDay

11 AUGUST/SEPTEMBER

Back to School STRAWBERRY SOUND BITES Fall Back to School: Pack a Power Lunch/Super Snack Kids love strawberries and strawberries love them back! Ranked #1 as kids’ AUGUST KEY DATES favorite fruit for their naturally sweet taste, strawberries are packed with 3rd National Watermelon Day nutritional benefits, are low in sugar, and have more vitamin C per serving 23rd National Sponge Cake Day than oranges, apples, bananas, and grapes. 24th National Waffles Day • Toss fresh strawberries into a reusable container in your kid’s lunch box for a tasty, nutritious snack they won’t trade away in the cafeteria. SEPTEMBER KEY DATES • Blend frozen California strawberries with milk, Greek yogurt and a little Labor Day (1st Monday) honey for a protein-packed breakfast smoothie that will stave off a 4th National Macadamia Nut Day grumbly tummy. • Encourage your kid’s adventurous side by substituting strawberries into favorite tomato-based dishes. You’ll be surprised by how delicious a grilled cheese can be with provolone and California strawberries! • Heart disease prevention starts early. Strawberries can help attenuate the progression of cardiovascular disease in high-risk adolescents, according to a study published in the British Journal of Nutrition.11

GET SOCIAL WITH STRAWBERRIES • Lunch box ready! This kid-friendly Homemade Strawberry Fruit Leather is sure to be a hit: https://bit.ly/2tj8gRn #backtoschool • Got strawberry milk? Try this homemade strawberry cashew milk by @fannetasticfood: https://bit.ly/2nNem8Q • Breakfast is served! The kids will love waking up to these Strawberry Overnight Oats by @christyschomp: http://bit.ly/29KtIGu • Enjoy happy hour with these Strawberry Watermelon Mojitos: https://bit.ly/2oKAzpd #NationalWatermelonDay • Dress up your ordinary breakfast with these Whole Grain Strawberry Waffles with Strawberry Sauce:https://bit.ly/2nOeW6o #NationalWaffleDay • This Macadamia Crusted Halibut with Grilled Strawberry Relish is perfect for #NationalMacadamiaNutDay! https://bit.ly/2Jk3GLO

12 OCTOBER/NOVEMBER

Fall Baking STRAWBERRY SOUND BITES National Alzheimer's Disease Awareness Month OCTOBER KEY DATES A study in the Annals of Neurology suggests that eating strawberries more National Dessert Month than twice a week appears to delay cognitive aging by up to 2.5 years:6 (1st Tuesday) National Fruit at Work Day • Strawberries are rich in the antioxidant vitamin C (1 cup = 110% of the DV), which research suggests may modify the risk of Alzheimer’s disease. 4th National Taco Day 8th National Native • Strawberries contain plant nutrients called flavonoids, which research American Day suggests maintain proper functioning of brain neurons during the aging 28th National Chocolate Day process and reduce oxidative stress and inflammation that can damage 29th National Oatmeal Day them. 31st Halloween National Diabetes Month

NOVEMBER KEY DATES The American Diabetes Association identifies berries, including strawberries, National Alzheimer‘s Disease as one of the top 10 superfoods for a diabetes meal plan because they’re low Awareness Month in sugar and packed with vitamins, antioxidants, and dietary fiber.5 National Diabetes Month • Naturally sweet and low in calories, one serving of strawberries has less 6th National Nachos Day than half the sugar of an apple and half the calories of a banana. (4th Thursday) Thanksgiving • Strawberries have a low glycemic index because of their fructose and fiber content.

National Dessert Month Desserts can be indulgent and have added health benefits by adding the naturally-sweet flavor of strawberries. • Try Strawberry Dessert Nachos with whole wheat tortilla chips and antioxidant-rich berries: https://bit.ly/2ocCHVV #NationalNachosDay

GET SOCIAL WITH STRAWBERRIES • Study: Eating strawberries more than twice a week may delay cognitive aging by 2.5 years. #AlzheimersMonth • TASTE TIP: Take your salad to the next level by adding naturally-sweet strawberries. Try this Strawberry Salad with Grilled Romaine and Cotija Cheese: https://bit.ly/2EMlqgs #DiabetesMonth

13 DECEMBER

Holidays STRAWBERRY SOUND BITES Berry Merry Holiday Season DECEMBER KEY DATES California strawberries are an everyday superfruit that add a perfect pop of 6th National Gazpacho Day festive color, fresh or frozen. 8th National Brownie Day • Looking for a last-minute dish to bring to a holiday party or potluck? This 15th National Cupcake Day red and green Strawberry Caprese Salad is a cinch to make: 17th National Maple Syrup Day https://bit.ly/2mtJbiC 19th National Oatmeal Muffin Day • Need a restart after indulging at holiday parties? Wake up to a fruit & 20th National Sangria Day veggie smoothie: https://bit.ly/2JTtzDc 25th Christmas Day • Entertaining for the holidays? Try this Skinny Strawberry Sangria: 31st New Year’s Eve https://bit.ly/2BLZYHp

GET SOCIAL WITH STRAWBERRIES • Need an amuse-bouche for your holiday party? Serve these simple Strawberry Balsamic Bites by @tammileetips: https://bit.ly/2L8TGqk • The warm and spicy flavors of this Strawberry Cardamom Torte make it the perfect holiday dessert for sharing: https://bit.ly/2L6C2ni • The only thing better than cake is cupcakes, and we love these Strawberry Shortcake Cupcakes: https://bit.ly/2sR2Mfr #NationalCupcakeDay • Snack smarter in the new year with strawberries: only 8 grams of sugar and 50 calories per 1 cup serving! #NewYearsResolutions • Strawberry Ice Cream Brownie Sandwiches are sure to be a great choice this #NationalBrownieDay https://bit.ly/2BKdquq • Oatmeal muffins are a great way to get more heart healthy fiber. Add strawberries for an extra heart healthy kick with these Strawberry Oat Muffins with Strawberry-Orange Compote:https://bit.ly/2lms1Tu #NationalOatmealMuffinDay

14 RECIPES

Whether sweet or savory, choosing recipes that have at least one serving of CA strawberries is a simple, and delicious, way to get your 8-a-day!

STRAWBERRY CASHEW MILK

INGREDIENTS 1 cup raw cashews 2 cups water (plus more for soaking) 2 cups roughly chopped strawberries ½ - 1 Tbsp maple syrup (adjust for sweetness)

INSTRUCTIONS Place the cashews in a large bowl and cover generously with water. Allow to soak overnight. Drain and rinse the cashews, then place in a high-speed blender with 2 cups of water. Blend for 3-4 minutes until completely smooth. Add the strawberries and maple syrup to taste and blend for another 2 minutes until completely smooth. If necessary (depends on blender efficiency), strain the milk through a fine mesh strainer. Serve cold and enjoy. Refrigerate in an airtight container for up to 1 week. Shake if separation occurs. Makes 4, 1 cup servings.

Recipe: Anne Mauney, fANNEtasticfood.com. Link to recipe: https://bit.ly/2nNem8Q

Serving size: 1 cup Calories: 233 kcal Fat: 16g Saturated fat: 3g Trans fat: 0g Carbohydrates: 20g Sugar: 8g Sodium: 7mg Fiber: 2g Protein: 6g Cholesterol: 0mg

15 SPICY STRAWBERRY SALSA

INGREDIENTS 25 California strawberries, diced (about 3 cups) ⅓ medium red onion, finely minced ½ cup cilantro, finely chopped 1 serrano or jalapeño pepper, seeded, finely minced Juice of 1 lime Fresh cracked black pepper, to taste

INSTRUCTIONS In a medium bowl, combine all ingredients. Chill until ready to serve. Serve over grilled salmon or your favorite white fish, if desired.

Recipe: Sylvia Klinger, @sklingerrd

Serving size: ½ cup Calories: 26 kcal Fat: 0g Saturated fat: 0g Trans fat: 0g Carbohydrates: 6g Sugar: 3g Sodium: 2mg Fiber: 2g Protein: 1g Cholesterol: 0mg

STRAWBERRY CAPRESE SALAD

INGREDIENTS 2 lbs fresh California strawberries, stemmed and halved 2 cups bite-sized fresh mozzarella balls (bocconcini), drained, halved ½ cup balsamic vinegar 3 Tbsp extra virgin olive oil 3-4 fresh basil leaves, chiffonade (finely sliced) 3-4 mint leaves, chiffonade Salt, pepper to taste

INSTRUCTIONS To make balsamic reduction, in a non-reactive pot, simmer vinegar over low heat until reduced to one-half its original volume (¼ cup). Consistency should be syrupy. In a serving bowl, toss strawberries and mozzarella balls with olive oil. Season with salt and pepper. Add basil and mint and toss again. Drizzle top of salad with balsamic reduction. Grind more pepper on top and serve. Makes 4, 1 cup servings.

Recipe: CaliforniaStrawberries.com Link to recipe: https://bit.ly/2mtJbiC

Serving size: 2.5 cups Calories: 510 kcal Fat: 39g Saturated fat: 18g Trans fat: 0g Carbohydrates: 23g Sugar: 16g Sodium: 70mg Fiber: 5g Protein: 22g Cholesterol: 80mg

16 STRAWBERRY-AVOCADO TOAST

INGREDIENTS 2 slices whole grain bread 1/2 Hass avocado 2 Tbsp crumbled goat cheese 1 cup sliced strawberries 1/2 cup balsamic vinegar, reduced

INSTRUCTIONS Toast two slices of whole grain bread. In a small bowl, use a fork and mash up the avocado. Then spread it on the toast. Sprinkle both pieces of toast with 1 tablespoon of goat cheese crumbles. Layer each toast with ½ cup sliced strawberries. Drizzle with balsamic vinegar reduction.

To reduce the balsamic vinegar, bring ½ cup to a gentle simmer in a small sauce pan. Simmer until reduced by 75%, about 10-15 minutes. Don’t reduce too much and burn. Remove from heat and allow to cool (refrigerate if time permits). The vinegar should be a syrupy consistency when it is cooled. Makes 2 servings.

Recipe: Jenna Braddock, JennaBraddock.com Link to recipe: https://bit.ly/2K1zXbt

Serving Size: 1 Toast Calories: 246 kcal Fat: 8g Saturated Fat: 2g Trans Fat: 0g Carbohydrates: 37g Sugar: 15g Sodium: 242mg Fiber: 4g Protein: 8g Cholesterol: 9mg

STRAWBERRY RICOTTA CROSTINI WITH BASIL, MINT AND SAGE

INGREDIENTS 15 oz part-skim ricotta cheese ½ cup packed fresh herbs (mint, basil, and/or sage), finely chopped; reserve 2 Tbsp for garnish ½ tsp kosher salt ¼ tsp black pepper 3 cups strawberries, hulled and sliced thin 1 Tbsp fresh-squeezed orange juice 1 Tbsp fresh-squeezed lemon juice 1 French whole grain (if available) baguette, sliced thin on a bias to make 20 slices

INSTRUCTIONS In a bowl, mix ricotta, fresh herbs, salt and pepper. In a separate bowl, combine strawberries, orange juice, and lemon juice. Cover both bowls with plastic wrap; refrigerate for 30-60 minutes. Stir the strawberries periodically. Once the ricotta and strawberries have chilled, preheat oven to 350 degrees F. Layer baguette slices on a parchment-lined baking sheet and toast until crisp and golden (7-10 minutes). Remove from oven and cool about 1 minute. Spread a layer of the ricotta mixture onto each toasted slice of bread. Top with 3-4 sliced strawberries, or more if preferred. Top with remaining fresh chopped herbs. Makes 20 servings.

Recipe: Jennifer Farley, SavorySimple.net Link to recipe: https://bit.ly/2MLhqOA

Serving size: 1 crostini Calories: 83 kcal Fat: 3g Saturated fat: 2g Trans fat: 0g Carbohydrates: 11g Sugar: 2g Sodium: 154mg Fiber: 1g Protein: 4g Cholesterol: 8mg

17 SKINNY STRAWBERRY SORBET

INGREDIENTS 12 oz frozen strawberries (unsweetened) 4-5 fresh strawberries

INSTRUCTIONS Place frozen strawberries and whole fresh strawberries into a blender. Blend until smooth. Serve immediately. Makes 2, ½ cup servings.

Recipe: Mitzi Dulan, NutritionExpert.com Link to recipe: https://bit.ly/2OtIcvy

Serving size: 206g Calories: 71 kcal Fat: 0g Saturated fat: 0g Trans fat: 0g Carbohydrates: 18g Sugar: 10g Sodium: 4mg Fiber: 4g Protein: 1g Cholesterol: 0mg

STRAWBERRY & BLACKBERRY KALE SALAD

INGREDIENTS For the Salad 2, 5 oz grilled chicken breasts, sliced 1 lb lacinato kale, rinsed, hard stems removed, torn or chopped into bite-sized pieces 8 oz California strawberries, rinsed, hulled and halved 4 oz blackberries 2 Tbsp gorgonzola cheese

For the Dressing 3 Tbsp strawberry balsamic vinegar (can also use balsamic vinegar or red wine vinegar) 1 Tbsp extra virgin olive oil 2 tsp honey

INSTRUCTIONS Place kale into a large mixing bowl, set aside. In a small bowl, whisk together the vinegar, olive oil and honey. Pour dressing over kale and massage well, making sure the dressing is absorbed. Add chicken breast, California strawberries, blackberries, and gorgonzola. Serve immediately or chill for a few minutes. Makes 2 servings.

Recipe: Mitzi Dulan, NutritionExpert.com Link to recipe: https://bit.ly/2Hz5hIz

Serving size: 3.5 cups Calories: 476 kcal Fat: 13g Saturated fat: 4g Trans fat: 0g Carbohydrates: 46g Sugar: 17g Sodium: 777 mg Fiber: 10g Protein: 52g Cholesterol: 77mg

18 ADDITIONAL RESOURCES

BENEFITS OF 8-A-DAY 1. USDA (2012). National Nutrient Database for Standard Reference (version 1.2.2, release 25) [computer software].

2. Basu, A., Betts N.M., Nguyen, A., Newman, E.D., Fu, D., & Lyons, T.J. (2014). Freeze-dried strawberries lower serum cholesterol and lipid peroxidation in adults with abdominal adiposity and elevated serum lipids. The Journal of Nutrition, 144(6), 830-837. doi: 10.3945/jn.113.188169.

3. National Institutes of Health. (n.d.). Potassium. US Department of Health & Human Services. Retrieved from https://ods.od.nih.gov/factsheets/Potassium-HealthProfessional.

4. Seth, A., Mossavar-Rahmani, Y., Kamensky, V., Silver, B., Lakshminarayan, K., Prentice, R., … Wassertheil- Smoller, S. (2014). Potassium intake and risk of stroke in women with hypertension and nonhypertension in the women’s health initiative. Stroke, 45, 2874-2880. doi: 10.1161/STROKEAHA.114.006046.

5. American Diabetes Association. (n.d.) Diabetes Superfoods. Retrieved from https://www.diabetes.org/nutrition/healthy-food-choices-made-easy/diabetes-superfoods.

6. Devore, E.E., Kang, J.H., Breteler, M.M.B., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72(1), 135-143. doi: 10.1002/ana23594.

7. Lee-Kwan, S.H., Moore, L.V., Blanck, H.M., Harris, D.M., & Galuska, D. (2015). Disparities in state-specific adult fruit and vegetable consumption- United States. Morbidity & MortalityWeekly Report 2017, 66:1241-1247. doi: http://dx.doi.org/10.15585/mmwr.mm6645a1.

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