Sweeten Your Phase 2 With These Spiffy Strawberry Recipes!
We're pretty sure you've heard of strawberries before; they're one of the most popular fruits in the world! What you may not know, though, are that "strawberries" aren't berries at all. The fact that they contain multiple seeds means they are instead a member of a category called "aggregate fruit."
Nutritionally, however, strawberries are classified as a berry, which means that they come with some amazing health benefits! To start with, they're sodium-free and cholesterol-free; strawberries contain mostly water and carbohydrates, with only minuscule amounts of fat and protein. In a 100 gram serving, two grams of this carbohydrate come from fiber and the rest come from natural sugar. Strawberries still have a relatively low glycemic index of 40, and have actually been shown to reduce spikes in glucose and insulin, thus potentially helping prevent or regulate metabolic syndrome and type 2 diabetes. An eight-strawberry-serving also provides more immune boosting vitamin C than an orange does, along with a quarter of your recommended daily value of manganese, a mineral which is critical for bone health. Strawberries also contain smaller amounts of the minerals potassium, iron, copper, magnesium, and phosphorus, as well as of the vitamins B6, K, and E.Interestingly, the anthocyanins in strawberries also seem to be linked to the allergic reactions that strawberries can sometimes trigger. Thus, even people who can't eat your average strawberry may be able to tolerate the rare white strawberry, which, unfortunately, is mainly grown and available in Japan.
However, if you're allergic to anything besides strawberries, this fruit may be just your jam; strawberries contain a flavonoid called fisetin, which can help reduce your body's inflammatory reaction to allergens.
Even if you've used strawberries in smoothies or dressings before, you may not have thought of making them into a soup, so you'll probably be refreshed by the Sweet Strawberry Soup recipe that follows!
Strawberry Vinaigrette

Make spiffier salads with this delectable strawberry vinaigrette! Estimated nutritional value of 31 calories, .4g fat, 0 mg cholesterol, 6.2g carbohydrate, 1.6g fiber, 0.6 g protein, and 3.9 g sugar.
Prep Time 10 minutes |
Cook time 0M |
Yield Makes 1 serving (1 fruit) |
Ingredients
- 1/2 cup strawberries
- 1 tablespoon apple cider vinegar
- 1 tablespoon lemon juice
- Stevia to taste
- Dash of salt
- Dash of cayenne (optional)
- Fresh ground black pepper to taste
Directions
Combine all ingredients in food processor. Puree until smooth. Pour over fresh arugula or green salad. Garnish with sliced strawberries and freshly ground black pepper.
Variations
Use as a marinade or sauce for chicken.
Recipe provided by Emma Moroni
Sweet Strawberry Soup

Sweeten your morning with this delicious strawberry soup! Estimated nutritional value of 47 calories, .5 g fat, 0 mg cholesterol, 7.9 g carbohydrates, 2 g fiber, .8 protein, and 5.3 g sugar.
Prep Time 10 minutes |
Cook time 5 m |
Yield Makes one serving (1 fruit) |
Ingredients
- 6-7 medium strawberries
- 2 tablespoons lemon juice
- ΒΌ cup water
- Vanilla liquid stevia or powdered vanilla to taste
- Dash of cinnamon
Directions
Puree strawberries with spices, lemon juice, water and milk. Heat the strawberry mixture in a small saucepan for 3-5 minutes. Serve hot or chilled with a garnish of mint.
Phase 3 Modifications
Add 3 tablespoons cream cheese, half and half, or cream. Omit the lemon juice. Top with a sprinkle of chopped roasted nuts or chocolate shavings.
Recipe provided by Emma Moroni
Strawberry Smoothie

Get your antioxidants in the tasty way with this simple strawberry smoothie! Estimated nutritional value (w/o milk) of 25 calories, .2 g fat. 0 g cholesterol, 6 g carbohydrate, 1.5 g fiber, .5 g protein, and 4 g sugar.
Prep Time 5 minutes |
Cook time N/A |
Yield Makes 1 serving (1 fruit) |
Ingredients
- 1 handful frozen strawberries
- Flavored or powdered stevia (try vanilla or milk chocolate liquid stevia)
- 1 tablespoon milk (optional)
- Ice cubes
Directions
Blend together and serve in a tall glass. Garnish with a strawberry, lemon slice or mint leaf garnish if desired.
Phase 3 Modifications
Mix in a little half and half or cream. Add peaches, fresh raspberries, or make mixed fruit smoothies.
Recipe provided by Emma Moroni
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