DIETITIAN S€¦ · 10 superfoods for a diabetes meal plan because they have a low glycemic index...

D I E T I T I A N ‚ STOOLKIT

BENEFITS OF 8 -A-DAY This 8-a-day one-sheet is packed with strawberry nutrition highlights. Email it to a client, use it as a cheat sheet for a media appearance, or print and share it at an event.

PAGE 2-3CA STRAWBERRY FARMING: FAST FACTSThese fast facts about CA strawberry farming help myth-bust strawberry fact from fiction.

PAGE 4-5CULTIVATING THE AMERICAN DREAMSee why CA strawberries truly are the heart of our farmers and their families.

PAGE 6-11STRAWBERRY SCIENCESnapshots of recent research show that consuming strawberries can benefit both body and mind.

PAGE 12-19STRAWBERRY SOUND BITES & SOCIALYear-round inspiration helps you to highlight strawberries, including talking points and content-starters, sample social posts, and key dates where strawberries really shine.

PAGE 20-23 8-A-DAY RECIPE CARDSA few of our favorite healthy recipes that showcasethe sweet and savory sides of CA strawberries.

PAGE 24ADDIT IONAL RESOURCES

WHAT’S INSIDEThe Dietitian’s Toolkit includes

a wealth of information on the

nutritional benefits of strawberries.

You’ll find printable materials, sample

social content, media sound bites,

recipes, and the latest on strawberry

research.

Need more? You can always find more resources and recipes, developed by registered dietitians, chefs, and popular food bloggers on our website,

CaliforniaStrawberries.com, our

HeartofFarmers.com blog and on

social media (@CAstrawberries).

At the California Strawberry Commission, we’re always excited to showcase the health and nutrition benefits of strawberries. While they’re loved for being delicious, beautiful berries, strawberries

also pack a powerful nutritional punch – and that’s the story we hope this toolkit will inspire you to share.

Grown year-round in California, strawberries are a versatile superfruit that make healthy eating easier. In fact, research suggests that eating just 8-a-day may improve heart health, help manage diabetes, support brain health, mediate inflammation, and reduce the risk of some cancers.

We represent 400 diverse California strawberry farmers, many of them on multi-generational family farms. Ninety percent of our nation’s strawberries come from California, and we take tremendous pride in how conscientiously our strawberries are grown, hand picked, and distributed to supermarkets and restaurants across the U.S.

We hope you’ll enjoy the materials in this toolkit and in our online Nutrition Center at CaliforniaStrawberries.com.

Chris Christian ~ Senior Vice President, California Strawberry Commission

BENEFITS OF 8-A-DAY Did you know? Clinical research suggests eating just one serving of eight strawberries a day may improve heart health, help manage diabetes, support brain health, and reduce the risk of some cancers.

Welcome

JUST 8-A-DAY BENEFITS THE WHOLE BODY:• Fight colds with strawberries: One serving of eight strawberries has more vitamin C than an orange –

140% of the recommended daily value.1

• Strawberries are packed with beneficial antioxidants and nutrients including potassium, folate, and fiber.1

• Antioxidants, fiber, and phytochemicals in strawberries have been shown to reduce total cholesterollevels.2 Plus, the potassium found in strawberries can help control blood pressure and fight strokes.3, 4

• The American Diabetes Association identifies berries, including strawberries, as one of the top10 superfoods for a diabetes meal plan because they have a low glycemic index and are packedwith vitamins, antioxidants, and dietary fiber.5

• Naturally sweet and low in calories, one serving of strawberries has less than half the sugar of an appleand half the calories of a banana.1

• Stay sharp with strawberries: A recent study in the Annals of Neurology suggests that eatingstrawberries more than twice a week appears to delay cognitive aging by up to 2.5 years.6

1. USDA (2012). National Nutrient Database for Standard Reference (version 1.2.2, release 25) [computer software].2. Basu, A., Betts N.M., Nguyen, A., Newman, E.D., Fu, D., & Lyons, T.J. (2014). Freeze-dried strawberries lower serum cholesterol and lipid peroxidation inadults with abdominal adiposity and elevated serum lipids. The Journal of Nutrition, 144(6), 830-837. doi: 10.3945/jn.113.1881693. National Heart, Lung, and Blood Institute. (n.d.). Your guide to lowering your blood pressure with DASH – How do I make the DASH? In Heart & VascularDiseases. Retrieved from http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-to4. Seth, A., Mossavar-Rahmani, Y., Kamensky, V., Silver, B., Lakshminarayan, K., Prentice, R., … Wassertheil-Smoller, S. (2014). Potassium intake and risk ofstroke in women with hypertension and nonhypertension in the women’s health initiative. Stroke, 45, 2874-2880. doi: 10.1161/STROKEAHA.114.0060465. American Diabetes Association. (2015). Diabetes Superfoods. In Making Healthy Food Choices. Retrieved from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html6. Devore, E.E., Kang, J.H., Breteler, M.M.B., & Grodstein, F. (2012). Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals ofNeurology, 72(1), 135-143. doi: 10.1002/ana23594

©2016 California Strawberry Commission

2 ©2016 California Strawberry Commission 3

STRAWBERRY FARMING: SUSTAINABLE. INNOVATIVE. RESPONSIBLE.Through innovation and research, California strawberry farmers have pioneered sustainable farming practices, with global breakthroughs in organic, resource conservation and pest management practices.

• As research identifies more tools for organic strawberry production, more organic strawberriesare grown in California than anywhere in the world. In fact, 1 in 5 CA strawberry farmers grow bothconventional and organic berries.

• California strawberry farmers continue to invest millions of dollars in non-chemical farming methods,more than any other commodity group in the world.

IS ORGANIC BETTER THAN CONVENTIONAL?Health experts and scientists say produce, grown either conventionally or organically, is safe to eat for adults and children. Not only are conventionally and organically grown fruits and vegetables safe and nutritious, Americans should be consuming more of these, not less, if they hope to reduce their risk of cancer, heart disease, diabetes, and obesity. Many strawberry farmers, both organic and conventional, combine a number of strategies and practices to reduce pesticide use. Learn more at safefruitsandveggies.com.

DOES STRAWBERRY FARMING USE A LOT OF WATER?California strawberry farmers have led the charge in water conservation for decades. Fun fact: Strawberries require less water per acre than an acre of homes in Los Angeles.

ARE THERE GMO CA STRAWBERRIES?There are no commercially-grown or shipped GMO California strawberries. Yes, those big, beautiful California strawberries were developed using traditional breeding methods.

WHAT ABOUT THE SO-CALLED DIRTY DOZEN?Science clearly shows that organic and conventional strawberries are safe to eat.In fact, peer-reviewed research shows that pesticide residues on strawberries are so low, if present at all, that a child could literally eat 1,508 servings of strawberries in a day and not have any effects from residues.

CA STRAWBERRY FARMERS: INVESTED IN THEIR COMMUNITIES• California’s 400 strawberry farmers grow

90 percent of the nation’s strawberries, manyon multigenerational family-owned farms.

• They create 70,000 jobs, have funded more than$2 million in scholarships for children of fieldworkers, and invest 97 cents of every farm dollarback into the community.

CA STRAWBERRY FARMING: FAST FACTS

FAST FACTSCA STRAWBERRY FARMING:

4 ©2016 California Strawberry Commission

Santa Maria strawberry farmer, Luis Chavez, came to America with nothing but empty pockets and a passion for farming. He immigrated to the United States from a small rural town in Jalisco, Mexico, where his family grew corn and beans to survive. He was raised in a home with no electricity or running water and never attended a single day of school in his life.

Because he had 11 brothers, there was no opportunity for him to take over the family farm. In 1955, Luis set out in search for a better life and moved to California as part of the Bracero program (a guest worker program between Mexico and the U.S.).

Luis worked double shifts on a dairy farm for 16 years until he could save enough money to lease an acre of land to plant strawberries. While still working their regular jobs, Luis and his wife would get up at 4 a.m. every day, before the kids awoke, to tend their plot and slowly build their business. Their hard work planted the seeds for what has grown to be a multi-generation family business, where the Chavez family now employs 300 people and farms nearly 300 acres.

Latinos now comprise 2/3 of strawberry growers and CA strawberry farming has given Latinos more ownership opportunities than any other major crop.

Most U.S. strawberries are grown in California by passionate farmers on multi-generation family farms. This delicious and nutritious superfruit truly is the heart of our farmers and their families.

Third generation Oxnard strawberry farmer, Glen Hasegawa, can trace his roots back to the 1960s when his grandfather laid the groundwork for his family’s rich history in farming. What started out as a small 15-acre farm has now blossomed into a 600-acre family business. With most of his family in the business, and signs that the next generation is poised to take the helm in the years to come, it looks like there’s no end in sight to this family tradition.

Glen dedicates 50-60 hours a week on his farm with his team. He loves working with his employees who are an integral part of his operation. Glen contributes to the California Strawberry Scholarship Fund and personally assists some of his field workers with their children’s college tuition. He also lends a hand by purchasing books and other necessities related to school costs.

With all the industries Glen could have gone into, his heart and his passion has always been grounded in growing strawberries, and after 25 years he still looks forward to farming every day.

CULTIVATING THE AMERICAN DREAM

“ I came from Mexicowith nothing – just two empty pockets – and

gave it everything I had. Strawberry farming

represents everythingto my family. „

– Luis Chavez, Santa Maria “ The Japanese really prided themselves in

being successful with a crop that is so difficult to grow...I’m

really proud to carry on this family tradition of

growing strawberries.„– Glen Hasegawa, Oxnard

5

AMERICAN DREAM CULTIVATING THE

For thousands of immigrants, the path to the American Dream quite literally winds its way through California’s strawberry fields.

STRAWBERRY SCIENCE

STRAWBERRY SCIENCE

6 ©2016 California Strawberry Commission 7

CARDIOVASCULAR HEALTHStrawberries may help reduce total cholesterol, LDL oxidation, inflammatory markers, and increase blood folate levels.

The cardio-protective nutrients in strawberries include vitamin C, folate, fiber, potassium and flavonoids such as ellagic acid, quercetin and kaempferol. Research indicates that strawberry consumption not only increases blood levels of these nutrients but also lowers markers of cardiovascular disease, such as cholesterol levels and blood pressure.

Heart Disease Prevention Starts Early: The Effect of Strawberries on Cardiovascular Risk in Adolescence Cardiovascular disease lays down its roots in adolescent vasculature, eventually leading to the heart attacks and strokes seen in adults. Strawberries can help attenuate the progression of cardiovascular disease in high-risk adolescents, according to a study published in the British Journal of Nutrition.7

Strawberries May Help Lower Cholesterol and Cardiovascular Disease Risk Factors Researchers at Oklahoma State University conducted a 12-week, randomized controlled study of a strawberry-supplemented diet in a group of overweight/obese adults with abdominal adiposity and elevated lipid levels. At the end of 12 weeks, participants on the high-dose strawberry diet had significantly reduced total and LDL cholesterol levels and small LDL particle concentrations compared with those on the lower-dose strawberry diet.8

Study Suggests Strawberries and Blueberries Reduce Risk of Heart Attack in Young and Middle-Aged Women Middle-aged women who consumed more than three servings of anthocyanin-rich strawberries and blueberries per week had a 32 percent lower risk of heart attack than women who did not consume berries, according to a study out of the Harvard T.H. Chan School of Public Health. More than 93,000 healthy women age 25-42 from the Nurse’s Health Study were followed for 18 years to determine the relationship between flavonoid intake and incidence of heart attack.9

Learn more at StrawberryNutritionNews.com

“ Studies show thateating just 8 strawberries

a day can benefit the whole body.„

Clinical studies reveal that strawberries are more than just delicious -- they pack a potent cell-defense squad of vitamins, minerals, and phenolic compounds called phytochemicals. Strawberries are a terrific source of vitamin C, folate, and potassium, which are linked to health benefits like strong bones and lower blood pressure.

And new research focused on flavonoids is uncovering their power to curb inflammation and prevent chronic disease. Flavonoids, a type of phytochemical, are responsible for a strawberry’s red color and have well-documented antioxidant, anti-inflammatory, anti-cancer and antimutagenic properties.

Eating just one serving of eight strawberries a day may improve heart health,

help manage diabetes, support brain health, mediate inflammation and reduce

the risk of some cancers. The following are snapshots from just some of the research that supports the nutrition and health benefits of strawberries. You can access these findings and the latest research at StrawberryNutritionNews.com.


Eating More Strawberries May Protect Women’s Memory as They Age Diets rich in high-flavonoid strawberries may delay cognitive aging in older women by up to 2.5 years, according to a study in Annals of Neurology. Researchers analyzed data from the Nurses Health Study, which followed approximately 16,000 women over 70 years old for six years. Women who ate more than two servings of strawberries per week experienced less cognitive decline than those who ate fewer than one serving per week.14

Study Suggests Strawberries May Improve Memory and Motor Function Berry polyphenols may be responsible for improving memory and motor skills. In an 8-week animal experiment at the USDA Human Nutrition Research Center on Aging at Tufts University, aged rats were fed either a control diet, strawberry diet, or blueberry diet, and those consuming the berry diets showed improved motor performance and cognition.15

9

METABOLIC HEALTH, DIABETES & WEIGHT MANAGEMENTFlavonoid-rich strawberries may help prevent weight gain and improve insulin sensitivity, thereby lowering the risk of diabetes and heart disease in at-risk populations.

Flavonoids in Strawberries May Help Prevent Age-Related Weight Gain Consuming flavonoid-rich foods may help prevent weight gain, according to a new study in BMJ (formerly British Medical Journal). Eating more flavonoid-rich fruits and vegetables, including strawberries, may help people manage their weight more easily.10

Anthocyanins in Strawberries May Improve Insulin Resistance Insulin resistance is a hallmark of metabolic syndrome and a risk factor for heart disease and type 2diabetes. A recent study in Molecular Nutrition & Food Research found that the anthocyanins in strawberries may improve insulin sensitivity. These results add to the collective evidence that consuming strawberries may help improve insulin action, says study author Britt Burton-Freeman, Ph.D.11

Eating Strawberries May Decrease Risk of Developing DiabetesResearch unveiled at the American Diabetes Association’s 75th Scientific Sessions examined the association between eating strawberries and the risk of developing diabetes. Compared to women who rarely or never ate strawberries, those who ate strawberries at least once per month had a lower risk of developing diabetes. Harvard researcher Howard Sesso, ScD, MPH, who presented the results, said, “We found that eating even a modest amount of strawberries on a weekly basis was associated with a decreased risk of developing diabetes.” 12

STRAWBERRY SCIENCE CONT.

COGNITIVE HEALTHRegularly consuming strawberries may help prevent age-associated cognitive decline.

Strawberries are rich in flavonoids, which act as both antioxidants and anti-inflammatories. They may work together to offset the negative effects of oxidative stress and inflammation in the brain and delay or slow age-related cognitive decline.

Study Suggests Eating Strawberries Daily Improves Cognitive Performance in Older AdultsUSDA researchers demonstrated that supplementing healthy older adults’ diets with approximately two cups of strawberries per day can improve cognition. In this study, participants who consumed a freeze-dried strawberry powder for 90 days did better on spatial memory and cognition tests than those who consumed a control powder. The results suggest that regularly consuming strawberries may be an effective means of combating age-related cognitive decline.13

“ Research suggests regularlyconsuming strawberries

may help combat age-relatedcognitive decline. „


INFLAMMATIONStudies continue to show a positive association between strawberry consumption and vascular health, including mediation of the inflammatory response.

Emerging research recognizes how persistent inflammation and obesity are related to the development of chronic diseases, including cardiovascular disease, type 2 diabetes and cancer.

Research Suggests Strawberries Fight Inflammation Research published in British Journal of Nutrition found that consuming just 2/3 cup of strawberries per day can help reduce the risk of chronic inflammation. After a typical meal, strawberries acted as an anti-inflammatory and reduced postprandial insulin levels, of particular importance for people with diabetes or prediabetes.16

UC Study Suggests Strawberries Protect Against Diet-Induced Inflammation A study from the University of California-Davis suggests that regularly consuming strawberries may help protect overweight adults from the inflammatory effects of the ‘typical American diet.’ High-fat and high-carbohydrate meals can increase oxidative stress and inflammation and contribute to cardiovascular disease.The equivalent of just one serving of strawberries per day exhibited a protective effect on the subjects.17

STRAWBERRY SCIENCE CONT.

CANCER PREVENTIONStrawberries contain nutrients that research suggests reduce the risk of cancer, such as fiber, folate, vitamin C, ellagic acid, and flavonoids.

Studies suggest nutrients found in strawberries work synergistically to help prevent cancer. Together, they reduce and repair damage resulting from inflammation and oxidative stress, scavenge free radicals, protect cell membranes from lipid peroxidation, regulate enzymes, transcription and growth factors, and subcellular signaling pathways. Ellagic acid, a tannin found in strawberries, raspberries and walnuts, and quercetin, a flavonoid, have been shown to inhibit cancer in lab tests and animal models. Folate, a B vitamin, has also been associated with the reduced risk of several cancers, including cervical, colon, and breast cancer.

Study: Strawberries Are Rich in Anti-Cancer Compounds A study in the Journal of Agriculture and Food Chemistry demonstrated how strawberry phenolic compounds inhibited the growth of human oral, colon, and prostate cancer cells.18 In the same journal, another study found that berries contain numerous chemopreventive agents including vitamins A, C, E, and folate; calcium and selenium; carotenoids; phytosterols; and myriad phenolic compounds such as anthocyanins, flavonols, flavanols, proanthocyanidins, ellagitannins, and phenolic acids. 19

Research Suggests Strawberry Polyphenols Possess Anticarcinogenic Capabilities Research published in the Journal of Agriculture and Food Chemistry indicates that berry extracts are effective at inhibiting the growth of cancer cells. In particular, the study found that certain berry extracts, including strawberries, were the most effective at inhibiting the viability of cervical cancer and colon cancer cells. The polyphenols in berries -- anthocyanins, ellagitannins,

and ellagic acid -- have been shown to inhibit cancer proliferation in vitro. Ellagitannins and the fruit

extracts rich in them have also been reported to inhibit cancer progression in animals.

The authors surmise that the high content of ellagitannins in strawberries could explain their

anticarcinogenic power. 20

11

“ Studies suggest nutrientsfound in strawberries may

work synergistically to helpprevent cancer. „

©2016 California Strawberry Commission12

STRAWBERRY

KEY DATES1ST NEW YEAR’S DAY15TH NATIONAL STRAWBERRY ICE CREAM DAY23RD NATIONAL PIE DAY

STRAWBERRY SOUND BITES

New Year’s Resolution Health HacksNew Year‘s nutrition resolutions are easy to keep when you choose naturally-sweet, nutrient-rich foods, like strawberries. • Just add 8-a-day to everyday snacks and meals to boost flavor and nutrition.• Plus, eight strawberries are only 45 calories per serving!

Catching a Cold? Grab Strawberries!During cold and flu season, cut sugar and load up on vitamin C by skipping juice and choosing strawberries.• Did you know? One serving of strawberries has more vitamin C than an orange — 140% of the daily value.• Eight strawberries have only 7g of sugar – nearly 1/3 less than a cup of orange juice — and only 45 calories.

GET SOCIAL WITH STRAWBERRIES• Start smart with strawberries! Keep your resolutions strong with just #8aday.• It’s #NationalPieDay! Go naturally sweet with fresh fruit fillings, like strawberries!• Resolving to eat out less? These Strawberry & Turkey Pinwheels make eating-in fun: http://bit.ly/1nmzbq3• Up your pita game with this healthy Strawberry Hummus recipe: http://bit.ly/1O6R2HK• Skip juice & grab strawberries to fight colds. DYK? One serving of strawberries has more vitamin C than

an orange: 140% DV!

KEY DATESAMERICAN HEART MONTHNATIONAL WEAR RED DAY (1ST FRIDAY)14TH VALENTINE’S DAY27TH NATIONAL STRAWBERRY DAY


Be Heart Smart with StrawberriesNational Wear Red Day is this month, but heart disease and stroke kill 1 in 3 women no matter what time of year. • Research suggests strawberries help with three risk factors associated with heart disease: high cholesterol,

high blood pressure, and high homocysteine levels.

Heart Disease Prevention Starts EarlyCardiovascular disease lays down its roots in adolescent vasculature, eventually leading to the heart attacks and strokes seen in adults.• According to a study published in the British Journal of Nutrition, strawberries can help attenuate the

progression of cardiovascular disease in high-risk adolescents.

Simple Swaps to Make Valentine’s Day HealthierInstead of grabbing for boxed candy, go for natural sweetness and added nutrition with nature’s candy: strawberries.• Strawberries are naturally sweet but low in sugar (only 7g) and calories (only 45 per serving).• Drizzle or stuff fresh strawberries with dark chocolate for a dessert that’s delicious and packed with antioxidants.• Add fresh strawberry hearts to lunchboxes, breakfast or dessert: http://bit.ly/29xSaHX

GET SOCIAL WITH STRAWBERRIES• Do you heart strawberries? Fun fact: They’re not only naturally sweet, they’re great for your heart, too!

#heartmonth

• Don’t skip strawberries this #heartmonth! Research suggests just #8aday of strawberries benefits thewhole body, including heart health.

• Skip added sugar & just add strawberries to #valentinesday treats. Naturally sweet, only 45 cal. &7g sugar a serving!

• February is American Heart Month. Did you know? Research suggests strawberries help with three riskfactors associated with heart disease: high cholesterol, high blood pressure, and high homocysteine levels.

• Fun fact for #nationalstrawberryday: 90% of American-grown strawberries come from California.

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JANUARY RESOLUTIONSCOLD & FLU SEASON

FEBRUARY AMERICAN HEART MONTH VALENTINE’S DAY

SOUND BITES & socialYEAR-ROUND INSPIRATION TO HELP YOU HIGHLIGHT STRAWBERRIES, INCLUDING KEY DATES WHERE STRAWBERRIES REALLY SHINE. Tips & Tools: Use the grab-and-go SOUND BITES and content-starters below to spark ideas for media pitches, interviews, articles or blog posts. Plus, we’ve created time saving, on-trend, easy-to-share SOCIAL POSTS below just for your use.

For a daily dose of strawberry inspiration, follow CA strawberries on social media: @CAstrawberries


MARCH KEY DATESNATIONAL NUTRITION MONTH NATIONAL PANCAKE DAY6TH NATIONAL FROZEN FOOD DAY14TH NATIONAL PI DAY

APRIL KEY DATES7TH WORLD HEALTH DAY22ND EARTH DAY

STRAWBERRY SOUND BITESNutrition MonthIf you’ve fallen off the resolution wagon, Nutrition Month is the perfect time to re-evaluate your diet!• Are you getting at least 5-9 servings of fruit and veggies a day? If not, try doubling up by combining fruits

and veggies in everyday meals, like this Cool Strawberry Smoothie: http://bit.ly/2cVUONL or thisStrawberry and Asparagus Freekeh Salad: http://bit.ly/29htUfY

• Clinical research suggests eating just eight strawberries a day may improve heart, mind and body.

Spring SaladsFew things say spring like fresh salads, loaded with fruits, veggies and bold flavors. Up the ante on your spring salad with these unique recipes:• Strawberry Caprese Salad With Fresh Mozzarella & Basil: http://bit.ly/29y0do0• Strawberry and Blackberry Kale Salad: http://bit.ly/29y0440

GET SOCIAL WITH STRAWBERRIES

• Fun #nutritionmonth fact: Although small, strawberries are nutritional powerhouses packed withessential nutrients & dietary fiber.

• DYK? Strawberries, a healthy source of vitamins and minerals, retain their nutrients when frozen.#frozenfoodday

• It’s #NationalPancakeDay. Splurge with sweet & savory Strawberry & Bacon Pancakes:http://bit.ly/1mpNoRP

• This Lemon Ricotta Strawberry Pie, loaded with fresh #CAstrawberries, is a show stopper:#NationalPiDay http://bit.ly/29ZbdPv

• Double-up! Combine fruits & veggies to boost nutrition like this Cool Strawberry Smoothie: http://bit.ly/2cVUONL #nutritionmonth

• Research suggests 8 strawberries a day may support brain & heart health, help manage diabetes.#worldhealthday

KEY DATESNATIONAL STRAWBERRY MONTHMOTHER’S DAYMEMORIAL DAYNATIONAL STROKE AWARENESS MONTHNATIONAL HIGH BLOOD PRESSURE EDUCATION MONTH5TH CINCO DE MAYO20TH NATIONAL PICK STRAWBERRIES DAY

STRAWBERRY SOUND BITESNational Strawberry MonthDelicious in both sweet and savory dishes, strawberries are a versatile fruit that can be enjoyed in every meal of the day -- cooked, frozen, blended, or as-is, fresh from the farm!• Studies continue to show that strawberries are one of the healthiest foods to eat, these pint-sized powerhouses

are packed with essential vitamins, dietary fiber, potassium and a variety of health-promoting phytochemicals.• CA strawberries’ Pinterest page is full of sweet, savory and healthy recipe inspiration:

Pinterest.com/castrawberries.Stroke & Blood Pressure Awareness MonthDid you know that research suggests adding America’s favorite superfruit to your daily diet could help stave off cardiovascular disease and lower blood pressure markers?• The cardio-protective nutrients in strawberries include vitamin C, folate, fiber, potassium and flavonoids

such as ellagic acid, quercetin and kaempferol.• Research indicates that strawberry consumption not only increases blood levels of these nutrients but also

may lower markers of cardiovascular disease, like homocysteine levels and blood pressure.Mother’s DayIf your well-intended childhood breakfasts in bed for mom were less than drool-worthy, you can make up for all the years of burnt toast with unique and delicious dishes that mom will love!• Try Strawberry Toast Four Ways: http://bit.ly/1UR7Iv3• Strawberry and Cinnamon Breakfast Bowl: http://bit.ly/1MOGUIA

GET SOCIAL WITH STRAWBERRIES• Wow mom with breakfast in bed: Strawberry Toast 4 Ways: http://bit.ly/1UR7Iv3 #mothersday• Mom will love this Strawberry & Cinnamon Breakfast Bowl: http://bit.ly/1MOGUIA #mothersday• Fun fact: Strawberries are packed with essential vitamins, dietary fiber, potassium & health-promoting

phytochemicals. #strawberrymonth• Find #memorialday red, white and blue #recipes on the @CAstrawberries Pinterest page: http://bit.ly/1OnHfO5• DYK? Research indicates strawberries can help with heart disease’s 3 main factors, including high blood

pressure. #bloodpressureawareness• DYK? Flavonoids in strawberries may help prevent age-related weight gain: http://bit.ly/1UstC6G #strawberrymonth

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MARCH/APRIL NATIONAL NUTRITION MONTHSPRING EASTER

MAY NATIONAL STRAWBERRY MONTHMOTHER’S DAY


JUNE KEY DATESNATIONAL FRESH FRUIT & VEGETABLE MONTH FIRST DAY OF SUMMER14TH NATIONAL STRAWBERRY SHORTCAKE DAY25TH NATIONAL STRAWBERRY PARFAIT DAY

JULY KEY DATES4TH INDEPENDENCE DAY7TH NATIONAL STRAWBERRY SUNDAE DAY

STRAWBERRY SOUND BITESSnack Smart over SummerSchool’s out and it’s tempting for kids to get sidetracked from healthy eating while off their usual schedule. This summer, help kids snack smart with nutrient-rich options, like strawberries.

• Slice strawberries and add them to sandwiches, wraps or quesadillas: http://bit.ly/29y2j7F• Stay hydrated and add fresh or frozen strawberries to water or homemade lemonade: http://bit.ly/1hv0uEs

Summer Must-Haves: Strawberry Swaps• Strawberries are America’s favorite superfruit – serve them in appetizers, main dishes, and of course, dessert.• Serve guests unexpected flavor combos that are delicious, and good for them, like Strawberry Salsa

Fish Tacos: http://bit.ly/29EZqTf• Take a classic crostini to new levels by subbing strawberries for tomatoes: http://bit.ly/2aaXUbt• Even though CA strawberries are grown year-round, summer marks peak season when strawberries are especially abundant in stores.

GET SOCIAL WITH STRAWBERRIES• Entertaining? Wow guests with this Strawberry Salsa and Ginger-Cilantro Vinaigrette: http://bit.ly/29EZqTf• Sweet meets savory in this strawberry-swap crostini #recipe: http://bit.ly/2aaXUbt• It’s #nationalstrawberryshortcakeday! Try three fun twists on a classic from @CAstrawberries:

http://bit.ly/237SUsu• This Roasted Strawberry Sundae is splurge-worthy for #nationalstrawberrysundaeday: http://bit.ly/1hdtyz1• These summer Strawberry Lime Popsicles are an excellent source of vitamin C!: http://bit.ly/29FNphK• Put a healthy spin on #nationalstrawberryparfaitday with naturally-sweet Strawberry Quinoa Parfait: http://

bit.ly/29zEEme• Healthy recipe alert: This Mexican Fruit Salad pairs sweet fruit with ancho chile powder via @CAstrawberries:

http://bit.ly/2ae0RaV

AUGUST KEY DATESNATIONAL SANDWICH MONTH2ND NATIONAL ICE CREAM SANDWICH DAY20TH LEMONADE DAY

SEPTEMBER KEY DATESLABOR DAY (1ST MONDAY)22ND NATIONAL ICE CREAM CONE DAY

STRAWBERRY SOUND BITESBack to School: Pack a Power Lunch/Super SnackKids love strawberries and strawberries love them back! Ranked #1 as kids’ favorite fruit for their naturally sweet taste, strawberries are packed with nutritional benefits, are low in sugar, and have more vitamin C per serving than oranges, apples, bananas, and grapes. • Toss fresh strawberries into a reusable container in your kid’s lunch box for a tasty, nutritious snack they

won’t trade away in the cafeteria.• Blend frozen California strawberries with milk, Greek yogurt and a little honey for a protein-packed

breakfast smoothie that will stave off a grumbly tummy.• Encourage your kid’s adventurous side by substituting strawberries into favorite tomato-based dishes.

You’ll be surprised by how delicious a grilled cheese can be with provolone and California strawberries!• Heart disease prevention starts early. Strawberries can help attenuate the progression of cardiovascular

disease in high-risk adolescents, according to a study published in the British Journal of Nutrition: http://bit.ly/296P2pn

GET SOCIAL WITH STRAWBERRIES• Lunch box ready! 3 kid-friendly strawberry lunch ideas that guarantee a happy plate:

http://bit.ly/29y2j7F #backtoschool• Got strawberry milk? Try this homemade strawberry cashew milk by @fannetasticfood: http://

bit.ly/28NI9Fj• Breakfast is served! The kids will love waking up to these Strawberry Overnight Oats by

@christyschomp: http://bit.ly/29KtIGu• We all scream for ice cream! Strawberry Brownie Ice Cream Sandwiches by @realfoodbydad:

#icecreamsandwichday http://bit.ly/1AAslSZ• On #lemonadeday, sip and savor this refreshing Strawberry Basil Lemonade: http://bit.ly/1hv0uEs• A healthy spin on #icecreamconeday - Strawberry Yogurt Cones: http://bit.ly/29EXAjc• Game changer for #sandwichmonth: Balsamic Chicken and Strawberry Panini: http://bit.ly/1vTA6Rz

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JUNE/JULY 4TH OF JULY SUMMEROUTDOOR ENTERTAININGGRADUATIONS

AUGUST/SEPTEMBERBACK TO SCHOOL FALL


OCTOBER KEY DATESNATIONAL DESSERT MONTHNATIONAL FRUIT AT WORK DAY (1ST TUESDAY)31ST HALLOWEEN

NOVEMBER KEY DATESNATIONAL ALZHEIMER‘S DISEASE AWARENESS MONTHNATIONAL DIABETES MONTHTHANKSGIVING (4TH THURSDAY)

STRAWBERRY SOUND BITES National Alzheimer‘s Disease Awareness MonthA recent study in the Annals of Neurology suggests that eating strawberries more than twice a week appears to delay cognitive aging by up to 2.5 years:• Strawberries are rich in the antioxidant vitamin C (1 cup = 140% of the DV), which research suggests may

modify the risk of Alzheimer’s disease.• Strawberries contain plant nutrients called flavonoids, which research suggests maintain proper functioning of

brain neurons during the aging process and reduce oxidative stress and inflammation that can damage them.National Diabetes Month The American Diabetes Association identifies berries, including strawberries, as one of the top 10 superfoods for a diabetes meal plan because they’re low in sugar and packed with vitamins, antioxidants, and dietary fiber.• Naturally sweet and low in calories, one serving of strawberries has less than half the sugar of an apple

and half the calories of a banana.• Strawberries have a low glycemic index because of their fructose and fiber content. National Dessert Month Desserts can be indulgent and have added health benefits by adding the naturally-sweet flavor of strawberries.• Try Strawberry Dessert Nachos with whole wheat tortilla chips and antioxidant-rich berries: http://bit.ly/2adki3J

GET SOCIAL WITH STRAWBERRIES• Fun fact: Strawberries are perfect for diabetes-friendly meal plans - low sugar (7g), low calorie (45),

packed with fiber #diabetesmonth• Study: Eating strawberries more than twice a week may delay cognitive aging by 2.5 years:

http://bit.ly/29GCgfe #alzheimersmonth• Curb mid-day work cravings with #8aday of @CAstrawberries #NationalFruitatWorkDay• TASTE TIP: Take your salad to the next level by adding naturally-sweet strawberries. #diabetesmonth• Sweeten with strawberries: Just 45 cal. and 7g/sugar per cup! #healthtip #dessertmonth• Quick & easy boo-berry recipes for #Halloween with fresh strawberries: http://bit.ly/1k77ijC• Gather around the #Thanksgiving table with this Strawberry, Fava Bean and Pecorino Salad #recipe:

http://bit.ly/29SvQM6

DECEMBER KEY DATES9TH NATIONAL PASTRY DAY15TH NATIONAL CUPCAKE DAY25TH CHRISTMAS DAY31ST NEW YEAR’S EVE


Berry Merry Holiday SeasonCalifornia strawberries are an everyday superfruit that add a perfect pop of festive color, fresh or frozen. • Looking for a last-minute dish to bring to a holiday party or potluck? This red and green Strawberry Caprese

Salad is a cinch to make: http://bit.ly/29y0do0• Need a restart after indulging at holiday parties? Wake up to a fruit & veggie smoothie: http://bit.ly/2cFwwpH• Entertaining for the holidays? Try this Skinny Strawberry Sangria: http://bit.ly/29WdmZK• The kids will love these Strawberry Santas. They’re fun to make and a great way to get more fruit into

typically-decadent holiday dessert tables: http://bit.ly/29ylTUG

GET SOCIAL WITH STRAWBERRIES• Need an amuse-bouche for your holiday party? Serve this simple strawberry balsamic bite by

@tammileetips: http://bit.ly/1QbsZLK• Cheesecake-Stuffed Strawberry Santas - the perfect snack to leave for Kris Kringle: http://bit.ly/29ylTUG• This #NationalPastryDay calls for a slice of Strawberry Tiramisu by @BakersRoyale: http://bit.ly/1K4LdMH• Make this festive Strawberry Caprese Salad for your office potluck or holiday party:

http://bit.ly/29y0do0

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OCTOBER/NOVEMBER NATIONAL ALZHEIMER‘S DISEASE AWARENESS MONTH NATIONAL DIABETES MONTH

DECEMBER HOLIDAYS


RecipesWhether sweet or savory, choosing recipes that have at least one serving of CA strawberries is a simple, and delicious, way to get your 8-a-day!

HEALTHY HOMEMADE STRAWBERRY MILK

Recipe: Anne Mauney, fANNEtasticfood.comNutritional Information: Serving Size: 8 fl. oz., Calories: 200, Fat: 12g, Carbohydrates: 17g, Fiber: 3g, Protein: 6g, Sodium: 5mg, Cholesterol: 0mg, Yields: 4 Servings

Ingredients1 cup raw cashews2 cups water (plus more for soaking)2 cups roughly-chopped strawberries1 tbsp. real maple syrup (adjust for sweetness)InstructionsPlace the cashews in a large bowl and cover generously with water. Allow to soak overnight. Drain and rinse the cashews, then place in a high-speed blender with 2 cups of water. Blend for 3-4 minutes until completely smooth. Add the strawberries and maple syrup to taste and blend for another 2 minutes until completely smooth. If necessary (depends on blender efficiency), strain the milk through a fine mesh strainer. Serve cold and enjoy. Refrigerate in an airtight container for up to 1 week. Shake if separation occurs.

GINGER-CILANTRO-STRAWBERRY SALSA

Recipe: Adapted from Melissa Bailey, HungryFoodLove.com Nutritional Information: Serving Size: ¼ cup, Calories: 120, Fat: 10g, Carbohydrates: 9g, Fiber: 3g, Protein: 1g, Sodium: 75mg, Cholesterol: 0mg, Yields: 8 Servings

Ingredients2 cups fresh strawberries, diced1 cup avocado, cubed½ cup small red onion, diced1 handful fresh cilantro, chopped1 small jalapeño pepper, finely diced 1/3 cup lime juice, from 2 small limes1 clove garlic, minced1 inch piece of ginger, minced¼ tsp. kosher salt1 tbsp. sugar¼ cup extra virgin olive oilInstructionsCombine all ingredients in a mixing bowl and gently stir together. Serve with chips or as a topping on white fish or tacos.

STRAWBERRY CAPRESE SALAD

Recipe: CaliforniaStrawberries.comNutritional Information: Serving Size: 1 cup, Calories: 370, Fat: 25g, Carbohydrates: 23g, Fiber: 5g, Protein: 16g, Sodium: 660mg, Cholesterol: 60mg, Yields: 4 Servings

Ingredients2 lbs. fresh strawberries, stemmed and halved8 bite-sized fresh mozzarella balls, halved½ cup balsamic vinegar3 tbsp. extra virgin olive oil½ cup fresh basil leaves, chiffonade (finely diced)Salt and pepper to tasteInstructionsTo make balsamic reduction, in non-reactive pot, simmer vinegar over low heat until reduced to one-half its original volume (¼ cup). Consistency should be syrupy. In a serving bowl, toss strawberries and mozzarella balls with olive oil. Season with salt and pepper. Add basil and toss again. Drizzle top of salad with balsamic reduction. Grind more pepper on top and serve.

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STRAWBERRY & BLACKBERRY KALE SALAD

Recipe: Mitzi Dulan, NutritionExpert.comNutritional Information: Serving Size: ½ Prepared Salad, Calories: 71, Fat: 0g, Carbohydrates: 18g, Fiber: 4g, Protein: 1g, Sodium: 4mg, Cholesterol: 0mg, Yields: 2 Servings

Ingredients(2) 5 oz. grilled chicken breasts, sliced1 lb. Lacinato kale, rinsed, hard stems removed, chopped intobite-sized pieces1 cup strawberries, rinsed, hulled and halved4 oz. blackberries2 tbsp. gorgonzola cheeseDressing:3 tbsp. strawberry balsamic vinegar (can also use balsamic vinegar or red wine vinegar)1 tbsp. extra virgin olive oil2 tsp. honeyInstructionsPlace kale into a large mixing bowl, set aside. In a small bowl, whisk together the vinegar, olive oil and honey. Pour dressing over kale and massage well, making sure the dressing is absorbed. Add chicken breast, California strawberries, blackberries, and gorgonzola. Serve immediately or chill for a few minutes.

SKINNY STRAWBERRY SORBET

Recipe: Mitzi Dulan, NutritionExpert.comNutritional Information: Serving Size: ½ cup, Calories: 70, Fat: 0g, Carbohydrates: 18g, Fiber: 4g, Protein: 1g, Sodium: 0mg, Cholesterol: 0mg, Yields: 2 Servings

Ingredients12 oz. frozen strawberries (unsweetened)4-5 fresh strawberriesInstructionsPlace frozen strawberries and whole fresh strawberries into a blender. Blend until smooth. Serve immediately. Note: Each serving of sorbet has 150% DV of vitamin C.

STRAWBERRY-AVOCADO TOAST

Recipe: Jenna Braddock, JennaBraddock.comNutritional Information: Serving Size: 1 Toast, Calories: 239, Fat: 0g, Carbohydrates: 22.7g, Fiber: 6g, Protein: 9.1g, Sodium: 239.8mg, Cholesterol: 10.5mg, Yields: 1 Serving

Ingredients½ cup balsamic vinegar, reduced2 slices whole grain bread½ Hass avocado1 cup sliced strawberries2 tbsp. crumbled goat cheese

InstructionsToast two slices of whole grain bread. In a small bowl, use a fork and mash up the avocado. Then spread it on the toast. Sprinkle both pieces of toast with 1 tbsp. of goat 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 sauce pan. 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 (refrigerate if time permits). The vinegar should be a syrupy consistency when it is cooled.

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STRAWBERRY RICOTTA CROSTINI

Recipe: Jennifer Farley, SavorySimple.netNutritional Information: Serving Size: 1 Crostini, Calories: 80, Fat: 2g, Carbohydrates: 11g, Fiber: <1g, Protein: 4g, Sodium: 160mg, Cholesterol: 5mg, Yields: 20 Servings

Ingredients15 oz. part skim ricotta cheese½ cup packed fresh herbs, finely chopped (mint, basil and/or sage - reserve 2 tbsp. for garnish) ½ tsp. kosher salt¼ tsp. black pepper3 cups strawberries, sliced thin1 tbsp. fresh squeezed orange juice1 tbsp. fresh squeezed lemon juice1 French whole grain (if available) baguette, sliced thin on a bias to make 20 slicesInstructionsIn a medium bowl, mix ricotta, fresh herbs, salt and pepper. In a separate bowl, combine strawberries, orange juice, and lemon juice. Cover both bowls with plastic wrap; refrigerate for 30-60 minutes. Stir the strawberries periodically. Once the ricotta and strawberries have chilled, preheat oven to 350 degrees F. Layer baguette slices on a parchment-lined baking sheet and toast until crisp and golden (7-10 minutes). Remove from oven and cool about 1 minute. Spread a generous layer of the ricotta mixture onto each toasted slice of bread. Top with 3-4 sliced strawberries, or more if preferred. Top with remaining fresh chopped herbs.

BENEFITS OF 8 -A-DAY 1. USDA (2012). National Nutrient Database for StandardReference (version 1.2.2, release 25) [computer software].

2. Basu, A., Betts N.M., Nguyen, A., Newman, E.D., Fu, D.,& Lyons, T.J. (2014). Freeze-dried strawberries lower serumcholesterol and lipid peroxidation in adults with abdominaladiposity and elevated serum lipids. The Journal ofNutrition, 144(6), 830-837. doi: 10.3945/jn.113.188169

3. National Heart, Lung, and Blood Institute. (n.d.). Your guide tolowering your blood pressure with DASH – How do I make theDASH? In Heart & Vascular Diseases. Retrieved from http://www.nhlbi.nih.gov/health/resources/heart/hbp-dash-how-to

4. Seth, A., Mossavar-Rahmani, Y., Kamensky, V., Silver, B.,Lakshminarayan, K., Prentice, R., … Wassertheil-Smoller,S. (2014). Potassium intake and risk of stroke in women withhypertension and nonhypertension in the women’s health initiative.Stroke, 45, 2874-2880. doi: 10.1161STROKEAHA.114.006046

5. American Diabetes Association. (2015). Diabetes Superfoods.In Making Healthy Food Choices. Retrieved from http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/diabetes-superfoods.html

6.Devore, E.E., Kang, J.H., Breteler, M.M.B., & Grodstein, F.(2012). Dietary intakes of berries and flavonoids in relation tocognitive decline. Annals of Neurology, 72(1), 135-143. doi:10.1002/ana23594

CARDIOVASCULAR HEALTH 7. Djurica, D., Holt, R.R., Ren, J., Shindel, A.W., Hackman, R.M.,& Keen, C.L. (2016). Effects of a dietary strawberry powder onparameters of vascular health in adolescent males. BritishJournal of Nutrition, 116(4), 639-647. doi: http://dx.doi.org/10.1017/S0007114516002348

8. Basu, A., Betts, N.M., Nguyen, A., Newman, E.D., Fu, D., &Lyons, T.J. (2014). Freeze-dried strawberries lower serumcholesterol and lipid peroxidation in adults with abdominaladiposity and elevated serum lipids. The Journal ofNutrition, 144(6), 830-837. doi: 10.3945/jn.113.188169

9. Cassidy, A., Mukamal, K.J., Liu, L., Franz, M., Eliassen, A.H.,& Rimm, E.B. (2013). High anthocyanin intake is associatedwith a reduced risk of myocardial infarction in young andmiddle-aged women. Circulation, 127(2). doi: http://dx.doi.org/10.1161/CIRCULATIONAHA.112.122408

METABOLIC HEALTH, D IABETES &WEIGHT MANAGEMENT10. Bertoia, M.L., Rimm, E.B., Mukamal, K.J., Hu, F.B., Willett,W.C., & Cassidy, A. (2016). Dietary flavonoid intake and weightmaintenance: three prospective cohorts of 124 086 US men andwomen followed for up to 24 years. BMJ, 352(i17). doi: http://dx.doi.org/10.1136/bmj.i17

11. Park, E., Edirisinghe, I., Wei, H., Vijayakumar, L.P.,Banaszewski, K., Cappozzo, J.C., & Burton-Freeman, B.(2016). A dose-response evaluation of freeze-dried strawberriesindependent of fiber content on metabolic indices in abdominallyobese individuals with insulin resistance in a randomized, single-blinded, diet-controlled crossover trial. Molecular Nutrition &Food Research, 60(5), 1099-1109. doi: 10.1002/mnfr.201500845

12. Sesso, H.D. (2015, June). Strawberry intake, hemoglobinA1c, and risk of developing diabetes in women. Poster sessionpresented at the meeting of the American Diabetes Association,Boston.

COGNIT IVE HEALTH13. Miller, M.G., Thangthaeng, N., Scott, T.M., & Shukitt-Hale, B.(2015, October). Effects of strawberry supplementation on mobilityand cognition in older adults. Poster session presented at themeeting of the Society for Neuroscience, Chicago.

14. Devore, E.E., Kang, J.H., Breteler, M.M.B., & Grodstein,F. (2012). Dietary intakes of berries and flavonoids in relationto cognitive decline. Annals of Neurology, 72(1), 135-143. doi:10.1002/ana.23594

15. Shukitt-Hale, B., Bielinski, D.F., Lau, F.C., Willis, L.M., Carey,A.N., & Joseph, J.A. The beneficial effects of berries on cognition,motor behaviour and neuronal function in ageing. (2015). BritishJournal of Nutrition, 114(10), 1542-1549. doi: 10.1017/S0007114515003451

INFLAMMATION16. Edirisinghe, I., Banaszewski, K., Cappozzo, J., Sandhya, K.,Ellis, C.L., Tadapaneni, R., ... Burton-Freeman, B.M. (2011).Strawberry anthocyanin and its association with postprandialinflammation and insulin. British Journal of Nutrition, 106(6),913-922. doi: 10.1017/S0007114511001176

17. Ellis, C.L., Edirisinghe, I., Kappagoda, T., Burton-Freeman, B.(2011). Attenuation of meal-induced inflammatory and thromboticresponses in overweight men and women after 6-week dailystrawberry (fragaria) intake: A randomized placebo-controlled trial.Journal of Atherosclerosis and Thrombosis, 18(4), 318-327. http://www.ncbi.nlm.nih.gov/pubmed/21242652

CANCER PREVENTION18. Zhang, Y., Seeram, N.P., Lee, R., Feng, L., & Heber, D. (2008).Isolation and identification of strawberry phenolics with antioxidant andhuman cancer cell antiproliferative properties. Journal of Agricultural and Food Chemistry, 56(3), 670-675. doi: 10.1021/jf071989c

19. Seeram, N.P. (2008). Berry fruits for cancer prevention: currentstatus and future prospects. Journal of Agricultural andFood Chemistry, 56(3), 630-635. doi: 10.1021/jf072504n

20. McDougall, G.J., Ross, H.A., Ikeji, M., &Stewart D. (2008). Berry extracts exert differentantiproliferative effects against cervical and coloncancer cells grown in vitro. Journal of Agricultural and Food Chemistry, 56(9), 3016-3023. doi:10.1021/jf073469n

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DIETITIAN S€¦ · 10 superfoods for a diabetes meal plan because they have a low glycemic index...

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