����ý

From their delicious summery taste to their numerous health benefits, there are lots of reasons to make the most of strawberry season…

This year, Wimbledon takes place 1–14 July and during the fortnight strawberries will be consumed by visitors at the event. Tennis and strawberries make for the perfect match, it seems.

Just like the tennis competition, strawberries signify British summer time. Whether you love eating them in ice cream, on top of a strawberry cheesecake or smashed into an Eton mess, when the sun comes out, there’s nothing quite like them.

But desserts aside, there's quite a few reasons to keep the berries rolling in all summer long.

Are strawberries good for you?

There are lots of claims made about the health benefits of strawberries, including: ‘If you stand in a field of strawberries, it will boost your mood’. So, what’s fact and fiction?

Vitamin C and antioxidants

“Fresh oranges contain about 52mg/100g Vitamin C and strawberries contain 57mg/100g,” says nutritionist Dr Emma Derbyshire, before adding: “Strawberries are a good provider of antioxidants… Vitamin C is an antioxidant and the polyphenols in strawberries which give them their vibrant red colour are also regarded to have antioxidant properties.”

"Polyphenols lower oxidative stress levels which have been linked to conditions such as cancer, cardiovascular diseases, Type 2 diabetes, obesity and inflammation,” says Derbyshire. So yes, they certainly are good for you.

Mood boosting

Research is ongoing but strawberries could well be linked to both improved mood and brain function. “There is a growing body of evidence linking berry ingestion to ‘cognitive function’ (mental processes) in particular. A in 2019 found that cognitive performance, measured using a series of attention tasks, was improved for up to six hours after consuming a 400ml smoothie containing an equal blueberry, strawberry, raspberry, and blackberry mix. In contrast, those consuming the placebo dummy drink became cognitively fatigued.”

But how about the research that shows standing in a field of strawberries for 15 minutes can ? That’s probably not specific to strawberries but the feeling of being in nature. “Standing in the fresh air can certainly help to give you some thinking time, improving focus and mood – no matter what’s in the field. Potentially, it is possible that the vibrant red colour of the berries and their aroma could also have effects on mood,” says Derbyshire, before joking, “further ‘field’ studies are needed.”

“We should aim for five portions of fruit and vegetables a day and strawberries can be consumed as part of this. About seven average-sized strawberries equate to a portion.”

“Strawberries are perfect to sprinkle onto your breakfast, into yoghurt, or eat on the go as a snack,” says Derbyshire. Before adding: “As with most things in life, everything is moderation is usually fine.”

Fewer wrinkles

Could strawberries really help you develop due to the Vitamin C and found in them? Possibly, but more research is needed. “Vitamin C is thought to stimulate collagen production but there are no studies yet that have measured this,” says Derbyshire.

Healthy strawberry recipes

• Dr Rupy's healthy berry smoothie
• Strawberry ice lollies
• Lighter Eton mess

“I love using British produce and strawberries are certainly a shining example of that! I only really use them when they're in season as this is when the British ones are available which have the best flavour,” says chef and food blogger, Izy Hossack. Izy's tips for getting the best out of the fruit:

Get the juices going

“When serving strawberries fresh on a dessert, for example, on a strawberry shortcake, it's a nice idea to toss the sliced strawberries with some sugar and let them sit for a few minutes. This pulls some of the moisture out of the strawberries, creating a flavourful juice, and enhances their flavour.” Vanilla sugar is particularly nice.

Alternatively, stir a bit of strawberry jam through sliced strawberries to add a shiny glaze before sandwiching in sponge cake.

Concentrating flavour

“As strawberries have a high-water content, if you add them straight into a cake batter, they can end up quite soggy, pale and flavourless. My solution is to roast them in the oven before folding into cake batter which concentrates their flavour and sweetness by removing some of that moisture.”

Cooking strawberries robs them of their bright colour, but can redeem a flavourless batch as Nigella explains in her strawberry crumble recipe.

“If you want to use strawberries in a low-moisture recipe, like cookie dough or buttercream icing,” says Hossack, “try using freeze-dried strawberries instead of fresh. The freeze-dried ones have an intense flavour and, as they're completely dry, won't make your cookies cakey or icing runny.”

Complementary flavours

“I find that softer flavours go so well with strawberries, highlighting their fruity aroma instead of masking it. I love to pair strawberries with vanilla, elderflower or lemon zest which all go well in summery recipes. They also go extremely well with certain fruits like raspberries and rhubarb.”

Beyond dessert

“I think fresh strawberries, especially if they're a bit underripe, can be a lovely addition to a salsa. Just dice them and combine with some finely chopped red onion, tomatoes, coriander, lime juice and hot sauce. This is a delicious dip for tortilla chips, or you can spoon into tacos with meat or fried halloumi cheese.”

Must-try strawberry recipes:

• No-bake strawberry cheesecake
• Strawberry tart
• Strawberry lemonade
• No-churn strawberry ice cream
• Strawberry shortcake cupcakes
• Chocolate-covered strawberries
• Strawberry jam

The tastiest varieties

“Malling Centenary will be the most widely sold variety in May, June and July,” says Nick Marston, chairman of British Summer Fruits. But are they the tastiest?

“This is a tricky one,” he says, before adding: “There are over 600 varieties of strawberries – and sadly I’ve not managed to try them all!”

However, the good news is, whatever British variety you buy this summer, the likelihood is they will be sweet. “This year’s brighter weather has boosted the sugar content in all our varieties,” explains Nick.

If you want to grow strawberries, choose a variety that you are less likely to buy in the shops. They are easy to grow, though do require a little protection from aphids, squirrels and slugs – unless you grow the tiny alpine or wild strawberries which have incredible flavour and are good for ground cover.

For many, the is the go-to strawberry to grow because they’re full of flavour and disease resistant. If you want to try growing something a bit different, these strawberries taste delicious and are hardy:

Originally published June 2022