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Strawberries Fields, Forever Healthy Red, juicy, delicious and sweet, this berry stands up as a powerhouse antioxidant and low-cal snack 
With their ruby-red hue and classic heart shape, strawberries have a seductive allure. As appealing as you’ll find the strawberry’s fruity scent and sweet flavor, the berry’s hidden virtues make it a must on your menu. The strawberry is a nutrient powerhouse, says Julie Upton, a San Francisco-based registered dietitian. You know oranges pack a giant supply vitamin C, but did you know a cup of strawberries has even more of this essential vitamin than an medium-size orange? In addition, that serving of strawberries has as much dietary fiber as an orange, says Upton, who also notes strawberries’ high antioxidant rating. A recent report by the Ohio State University Extension Family Nutrition Program on diet and chronic disease suggests that eating eight medium-sized strawberries a day may provide the antioxidant power to prevent heart disease and reduce your risk of certain cancers. Strawberries also are low in calories – less than 50 per cup – a plus if you’re looking for a satisfying snack that won’t put a dent in your diet plans. “We want foods that fill us up and have more volume with fewer calories,” says Upton. In fact, you can count on strawberries to deliver taste and satiety throughout the day. Start with breakfast, says Upton, who stirs sliced strawberries into her yogurt or over a bowl of cereal. Fill a plastic bag with whole, hulled strawberries to nibble on at work. If you hit a mid-afternoon crash, break through with a strawberry, milk and honey smoothie. Strawberries even take the center-of-the-plate position. How about a sumptuous salad of mixed greens, toasted pine nuts, sliced strawberries and a sprinkling of Gorgonzola cheese? But if strawberries still say dessert, you can indulge with a simple dusting of confection sugar over a bowl of glorious reds. Strawberries and Greens 1 tablespoon pine nuts 4 cups mixed baby greens 1 cup sliced fresh strawberries 1/4 cup crumbled Gorgonzola cheese 2 tablespoons olive oil 11/2 tablespoons orange juice 1 teaspoon balsamic vinegar 1/8 teaspoon salt 1/8 teaspoon pepper Place pine nuts in small, heavy-bottomed skillet. Toast over low heat for 30 seconds, shaking constantly or until nuts are faintly browned. Immediately remove from heat and remove nuts from skillet so they don’t continue to brown. Set aside. Gently toss greens and strawberries together in large salad bowl. Add pine nuts and Gorgonzola cheese and toss gently. Stir oil, vinegar, salt and pepper together in a cup. Just before serving pour over salad and toss well. Taste and season, if necessary. Serves 4. Each serving has: 120 calories; 9 grams total fat; 4 grams protein; 6 grams carbohydrates; 7 milligrams cholesterol; 265 milligrams sodium and 2 grams dietary fiber.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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