Health Benefits of Strawberries – 3 recipes for you to try

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Health Benefits of Strawberries

Strawberry is a refreshing fruit well known for its sweet flavor and rich aroma. Less known are the impressive health benefits of strawberries.

The red delicacy contains vitamins A, C, K, E, B9, B3 and contain several minerals such as potassium, magnesium, phosphorus and calcium.

1 cup of strawberries contains about 50 calories.

Fresh strawberries are considered to be one with the highest content of ascorbic acid (vitamin C) which enhances the immune system of the body and protects from colds and coughs, facilitates the absorption of iron and increases resistance to infections and viruses [1].

Anticancer benefits of strawberry consumption are substantiated by studies in the case of breast cancer, cervical cancer, colon and esophageal cancer, prevention of carcinogenesis and suppress the growth and metastasis of tumors [2-3].

They are rich in phenolic compounds such as phenolic acids, flavonoids-flavonols, anthocyanins, tannins and can act as strong antioxidants, which could help in the prevention of inflammation disorders, cardiovascular diseases and lowering LDL cholesterol or improved vascular endothelial function as well as reduced risk of incidence of thrombosis [4-5].

The health benefits of strawberries doesn’t end there. In the form of fruit paste they are used in folk medicine to heal skin diseases and wounds, and the juice for inflammation of the nerves and lungs. The leaf extract has anti-diabetic, antioxidant, anti-inflammatory, and anti-apoptosis effects [6].

Recipes

Check out our three recipes we have prepared to make it easier for you to reap the many health benefits strawberries

Instant Strawberry Ice Cream

The preparation for this recipe takes about 2 minutes. The entire recipe will take about 5 minutes and gives you 15-18 scoops of Strawberry Ice Cream.

Ingredients:

Strawberry Ice Cream
1 cup (200 gr.) frozen bananas in pieces
4 ½ cups (800 gr.) frozen strawberries in pieces
1 tablespoon vanilla essence

Chocolate Sauce

2 full tablespoon coconut oil (60 gr)
1 tablespoon cacao
2 tablespoon agave or honey
1 tablespoon vanilla essence

Instructions

1. Peel the bananas, cut them into small pieces, cut the strawberries into small pieces, put the bananas and the strawberries in a freezing bag.
2. Freeze the banana pieces and strawberry pieces overnight.
3. Blend the frozen banana pieces and strawberry pieces in a food processor or powerful blender.
4. Keep blending, scraping down the the sides.
5. Add vanilla, blend until creamy and soft like ice cream texture.
6. You can eat the ice cream immediately or you can transfer it into an airtight container and freeze it.
7. Scoop into 6 bowls or glasses, then top with the chocolate sauce.
8. Drizzle with dry shredded coconut and decorate with strawberries.

Strawberry Sauce

The preparation for this recipe takes about 5 minutes. The entire recipe will take about 10 minutes and gives you 1.5-2 cups of Strawberry Sauce.
The sauce makes it easy to garner the health benefits of strawberries as it can be used as a salad dressing, on pancakes, crepes, smoothies, cakes and even cupcakes.

Ingredients

Strawberry Ice Cream
200 gr (1 cup chopped) strawberries
1 very mature banana
3 tablespoons ground flax seeds
50gr (2-3 tablespoons) agave syrup
(or honey)

Instructions:

1. Pour all ingredients in a food processor, blend until smooth and creamy.
2. Refrigerate for at least 20 minutes and use as a cookie topping.

Funny Rice Faces

This recipe is perhaps the most creative way to take advantage of the health benefits of strawberries. The preparation for this recipe takes between 10-15 minutes and cooking while take about 20-25 minutes.

health benefits of strawberries INSTANT-STRAWBERRY-ICECREAM
health benefits of strawberries FUNNY-RICE-FACES
Ingredients

1 cup basmati rice
2 tablespoons olive oil
2 tablespoon sesame oil
2 tablespoons rice vinegar
(or white wine vinegar)
2.5 cups of hot water

White Faces

2 tablespoon rice vinegar
(or white wine vinegar)
1 teaspoon stevia or honey
salt
pepper

Yellow Faces

1/3 teaspoon turmeric
2 tablespoon rice vinegar
(or white wine vinegar)
1 teaspoon stevia (or honey)
salt
pepper

Green Faces

1/4 avocado
2 tablespoon rice vinegar
(or lemon juice)
2 tablespoons agave syrup
salt
pepper

Toppings

Eyes – 20-25 hippophaes berries
Smile – 1/4 sheet sushi nori
Nose – 1 carrot
Hat – 4-5 strawberries
Hair – 15 broccoli florets
Hair – 4-5 green beans

Strawberry Sauce

20-25 strawberries
2-3 tablespoons honey
(or agave syrup)
1/4 cup water

Instructions

1. Wash the rice in a mesh strainer until the water runs clear.
2.Put the washed rice and 2 1/2 cup hot water in a saucepan.
3. Bring to a boil over high heat, stirring occasionally for 5 minutes.
4. Reduce heat to low, cover. Simmer rice until the water is absorbed, 15 to 20 minutes. Let rice rest, for 20 minutes.
5. Allow rice to cool.
6. Divide the cooked rice into 3 equal portions. Use one portion of rice for each color face
7. Mix the ingredients for each color in each portion. Use your fingers to mash the rice grains, press the rice to shape a small ball, start sticking the eyes, mouth (cut it from the sushi nori) and the hair
8. Repeat to make a total of 6-8 rice balls of each color.
9. Choose any rice color to make a bigger face ball, cut 2 circles from the sushi nori and use it as the eyes and the carrot as the nose.

Strawberry Sauce

1. Put all the ingredients in a blender and blend for 1 minute

About EN HEALTHY

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The ‘EN HEALTHY’ team aims to enhance quality of life by promoting healthy diet as an integral part of contemporary lifestyle. 
Our goal is to spread joy and satisfaction through easy, colorful, mouth watering and nutritious recipes. We never use sugar, dairy or any animal products and it’s amazing how tasty a plant based diet could be. Stay tuned on HealthyTokyo for an upcoming series of articles presenting some of the healthiest nature’s wonders, their nutritional benefits, photos, recipes and much more! 
As you will discover there are many ways of making all your favorite foods healthier, delicious and nutritious! 
You can find more of our healthy recipes on our website, facebook and instagram.

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