Who doesn’t love a strawberry? They're sweet, delicious, and good for you. And the health benefits of strawberries are numerous—so when you pick up this kind of pint, you shouldn't feel bad about going HAM on it.

Strawberries contain phytonutrients, vitamins, and minerals that—when eaten as part of a well-balanced diet—can help reduce the risk of cardiovascular disease, control blood sugars in diabetes, help with cognitive health, and decrease inflammation.

Their natural sweetness makes them a great option for those trying to reduce added sugar intake, and lends itself to everything from breakfast recipes to desserts (not to mention, eating them straight from the pint as jams and jellies tastes just as good).

The Health Benefits of Strawberries

Did you know: It only takes eight strawberries a day to improve your health? Just eight strawberries provide 50 calories; zero fat, cholesterol, or sodium; 11 grams of carbohydrate; 3 grams of fiber; 8 grams of natural sugar; 1 gram of protein; 110% of your daily vitamin C; and 220mg of heart-healthy potassium.

The health benefits of strawberries also include the ability to help reduce total cholesterol, LDL oxidation, inflammatory markers and increase blood folate levels, in addition to possibly helping to prevent weight gain and improve insulin sensitivity, thereby lowering the risk of diabetes and heart disease in at-risk populations. They're also rich in flavonoids, which give them their red color and act as both antioxidants and anti-inflammatories. These two things may work together to offset the negative effects of oxidative stress and inflammation in the brain and delay or slow age-related cognitive decline.

Spartans train hard and consistently, so they need food that helps performance. The next time your workout pushes you so hard you see red, take the hint and have post-workout snack rich in the red berry.

How to Store and Prepare Strawberries

To max out the health benefits of strawberries, they need some tender loving care in order to stay edible. Since they're prone to moisture damage, you actually shouldn't wash berries until you're ready to eat them. Their outer layer works like a sponge, so washing them too early will leave you with a bowl of mush.

To keep them in the fridge, layer a pan or dish with paper towels (that will help catch any moisture before it can hurt the berries). Place them in a single layer as much as possible. Once ready to eat, trim off the top, wash under cool water, and enjoy. If you're stashing them in the freezer, stem, wash and place in a freezer safe bag or container. You can still get the health benefits of strawberries if they're frozen—and frozen berries are great for smoothies or for baking later on.

1. Vanilla Strawberry Protein Cupcake

Ingredients 1 scoop vanilla protein powder (chocolate works too) 1 tsp baking powder Dash of cinnamon ¼ water 1 strawberry, chopped

Directions: In a large coffee mug, mix protein powder, baking powder, and cinnamon (make sure it’s a big mug because this cupcake will rise!). Stir in water until mixed well. Gently stir in chopped strawberry bits. Microwave 30-40 seconds.

2. Strawberry Banana Smoothie

Ingredients 1 frozen banana 1 cup frozen strawberries 1 cup Maple Hill 100% Grass-Fed Organic Strawberry Kefir Honey to taste

Directions: Place all ingredients in a blender and blend well. Add additional water for desired thickness

3. Strawberry Overnight Oats

Ingredients ½ cup milk of your choice ½ cup cooked quinoa 3 Tbsp Chia Seeds 1 tsp cinnamon 1 cup strawberries (fresh or frozen)

Directions: Mix all ingredients except strawberries in a 16oz mason jar or tupperware. Place in the refrigerator overnight. When ready to eat, top with berries. (If using frozen berries, sprinkle with cinnamon and microwave for 60 seconds before putting them on top of your chilled overnight oats.)

4. Strawberry Avocado Toast

Ingredients ½ cup balsamic vinegar 2 slices whole wheat or gluten-free bread of your choice ½ of a ripe avocado 1 cup sliced strawberries 2 tbsp. crumbled goat or feta cheese

Directions: Toast bread. In a small bowl, use a fork to mash avocado and then spread it on the toast. Sprinkle both pieces of toast with 1 tbsp. of 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 saucepan. Let simmer until reduced by 75%, about 10-15 minutes. Keep an eye on it so it doesn’t reduce too much and burn. Remove from heat and allow to cool until it is of a syrupy consistency.)

5. Spartan Peanut Butter and Jelly

Ingredients 2-3 strawberries 2 Tbsp nut butter Wrap of bread of your choice (whole wheat or gluten free depending on your preference)

Directions: Spread nut butter on your wrap or bread. Slice strawberries to desired thickness (to be used as the jelly or jam). Drizzle of honey optional. Roll up or top with your other slice of bread.

6. Seriously Simple Strawberry Compote

Ingredients 1 cup previously frozen, chopped strawberries (the thawing process will help release the natural sugars) ½-1 Tbsp balsamic vinegar ½-1 Tbsp coconut oil or butter Dash of cinnamon

Directions: Using a pan over low heat, start to thaw the strawberries. Once half thawed, mix in remaining ingredients and continue to stir until desired texture is achieved. Serve over grilled chicken or fish.

7. Strawberry Chocolate Chia Pudding

Ingredients 3 Tbsp Chia Seeds 1 scoop chocolate protein powder ¾ cup Maple Hill 100% grass-fed organic whole milk Fresh or frozen strawberries

Directions: Mix milk, chia seeds, and protein powder in a mason jar or tupperware. Allow to sit for 5 minutes, then put berries on top and place in a fridge overnight. By morning the chia seeds, milk, and protein powder will form a decadent fudgy pudding and the berries will be a boost of antioxidant sweetness.

Grocery List

Produce Avocado Banana Strawberries (fresh and/or frozen)

Pantry Baking powder Balsamic vinegar Chia seeds Cinnamon Coconut oil Nut butter (almond, peanut, cashew) Protein powder chocolate and/ or vanilla) Quinoa Wrap of bread of your choice (whole wheat or gluten free depending on your preference)

Refrigerated Cheese, goat or feta Kefir, Maple Hill 100% Grass-Fed Organic Strawberry Milk, Maple Hill 100% grass-fed organic, whole

Anne L’Heureux, R.D., L.D.

Anne L’Heureux, R.D., L.D., has a Bachelor’s of Science in Coordinated Dietetics, and she's been a certified SGX coach since 2016. In Spartan standings, she's a 2016 top 300 female elite points leader, and she placed 2nd in the inaugural Spartan Winter Sprint held in upstate New York in 2017. Anne’s professional background includes working with supermarket consumers as a dietitian and helping clients to reach their fitness and nutrition goals. She also hosts weekly SGX courses in her own backyard, complete with rope climb, monkey bars, traverse wall, spear throw, and more.