Experts share benefits of strawberries and tips on including it in our diets

Itrsquos that time of the year when our social media feeds are flooded with pictures of Mumbaikars driving off to Mahabaleshwar on weekends indulging in yummy strawberries and cream and packing away jams syrups crushes and of course hordes of the juicy fruit itself While itrsquos widely viewed as an indulgent ingredient pairing well with milkshakes icecreams cakes and other sweet treats the fruit boasts of a number of health benefits With the strawberry season almost drawing to an end nutritionist and lifestyle educator Karishma Chawla Amreen Sheikh headdietetics at Wockhardt Hospital Mumbai Central and head chef of the BKCbased Sante Spa Cuisine Arnez Driver decode why and how the fruit can help us stay in shapePair strawberries with greens for a salad or a detoxifying smoothieBerry healthyStrawberries contain more than 200 flavour compounds Chawla informs us ldquoIt is a valuable source of Vitamin C manganese folate potassium and iron which help boost immunity support cardiovascular health and reduce inflammationrdquo she asserts The fruit is also packed with soluble and insoluble fibres Sheikh says which help keep digestion and cholesterol levels in check keeping the heart healthy ldquoIt has a relatively low GI glycemic index This means that it doesnrsquot increase your sugar levels easily and is therefore a good option for diabeticsrdquo Sheikh explainsBoth Chawla and Sheikh agree that strawberries are also rich in phenolic compounds such as ellagic acid ldquoIt has a lot of antioxidant properties that aid in reducing cancer risks and oxidative stress slow down ageing and are great for your skinrdquo elaborates the dietician Chawla adds that the fruit is low in calories a cup of strawberries approximately contains 53 calories 1 g protein 05 g fat 13 g carbohydrates and 3 g fibreChef Arnez DriverChef Driver meanwhile points out that strawberries are also considered a symbol of love with their heartlike shape and aphrodisiac properties ldquoIn ancient Rome the strawberry was a symbol of Venus Strawberries also contain several minerals known to support a healthy sex driverdquo he sharesKarishma ChawlaIn your dietAlthough the fruit is a hit with all things sweet itrsquos best had in its organic form Chawla and Sheikh suggest while sharing ways to include it in your daily dietgtgt Eat a small bowl of strawberries as a snack between meals this keeps you full for a long timegtgt In case you want to have it as a dessert add chopped strawberries to a bowl of unsweetened yoghurt or a pudding of overnight soaked oats or chia seeds You can also whip up a bowl of strawberry curdgtgt The fruit makes for an amazing liver detox drink with greens and medicinal herbs It also pairs well with saladsgtgt Blend a strawberry smoothie with milk nut milk and jaggery or steviagtgt Eat it for breakfast as a strawberryoatsandjaggery pancakegtgt To curb sugar cravings strawberries can be dipped in dark chocolateAmreen SheikhOffseason plansStrawberries like any other fruit are best eaten in season which approximately lasts between October and February shares Chawla But in case yoursquod like to include them in your diet post that without compromising on your health Driver suggests ways to preserve themgtgt After gently rinsing the strawberries and drying them place them in a Ziploc bag and preserve in the freezer for up to two monthsgtgt The simple addition of an acidic agent such as lemon juice or vinegar and a pinch of sugar can go a long way in storing the fruit as jams preserves or compote The fruit can be cooked on a low heat and will resemble a jamlike consistency Store in glass jars at room temperature This lasts for over three months if refrigeratedgtgt The strawberry is washed dried and then brined in a pickling solution which contains an acidic agent and a sweetener similar to the jam but remains uncooked The process will enable the fruit to be stored for at least a couple of months if refrigerated properlygtgt The moisture content of strawberries can be eliminated completely with the help of a dehydrator or an oven atlow temperatures The dried up fruit can then be stored in glass jars and refrigerated for a period of three to four months at leastSimple strawberry compocircteServes 200 gIngredientsgtgt 500 g fresh strawberrygtgt 12 cup sugargtgt 2 tbsp lemon juicegtgt 12 cup waterMethodWash and deleaf the strawberries Tip them in a nonstick pan add sugar and water Let the mixture simmer for 25 minutes on low heat until it bears a chunky jammy consistency Finish by adding the lemon juice Place in glass jars and cool Adding a tsp of agaragar or gelatine will render the compocircte into a stiff jam or jellylike consistency You can also add cinnamon powder