Berries, berries, everywhere!

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The best thing about summertime is the presence of local food making its way into grocery stores. Our strawberry season is in full swing. Juicy, sweet and perfectly plump, strawberries are simply summer’s candy and there’s nothing like biting into a ripe one fresh from a local field.  Don’t stop there, add them to smoothies, salads, desserts or turn them into jam!

Did you know:

Strawberries are the only fruit with seeds on the outside.

The average strawberry has 200 seeds.

Strawberries are a source of fibre and vitamin C. Give your snack a nutrition boost by adding strawberries.

Strawberry picking:

– Choose strawberries that have their green stem fully attached.

– Look for smaller berries as they tend to be more flavourful.

– Avoid any berries that have yellow dry spots, or are really dark in colour.

Strawberry storage:

– Store strawberries in the fridge and eat within three days for the best quality.

– To help extend the shelf life of your strawberries use our secret: vinegar! Simply wash berries in a bowl with three cups water to one cup vinegar. Drain and rinse well. Pat dry and store in a paper towel-lined container.

– Stock up when fresh strawberries are on sale. You can freeze fresh strawberries on a cookie sheet. Once they are frozen, store in freezer bags to use throughout the year.

Savor strawberries:

A fresh twist to a classic:

Wash and chop strawberries.  Add one tablespoon of balsamic vinegar and ¼ teaspoon of black pepper for every box of strawberries and stir. 

Homemade strawberry yogurt:

Mash strawberries (strain if desired) and stir into plain yogurt.

The secret’s in the sauce:

Puree strawberries and put through a mesh strainer to remove the pulp and seeds.  Use the juice in salad dressings, drinks, desserts, or homemade popsicles.

Go for the grill:

Wash and hull whole strawberries. Soak wooden skewers in water for one hour. Place berries on skewer and grill on medium heat, turning once, until berries are warm and slightly charred.  Serve with yogurt and some fresh chopped mint. 

Upcoming nutrition event:

Better Food Tuesdays!

Each Tuesday at Sobeys Aberdeen and Sobeys Westside, from 11 a.m. to 7 p.m.  Visit the store to find Emily and her demo table with some delicious Better-For-You recipes using fresh fruits and vegetables, including strawberries!

Need more?  See what FREE classes are happening at Sobeys Aberdeen and Westside. Contact Emily @ 755-3645 or email:

Like Sobeys Dietitians on Facebook for great recipes and nutrition tips.

Try this delicious recipe using fresh local strawberries!


Cheesecake Stuffed Strawberries


Serves 6



1 lb         454 g      Strawberries

8 oz        250 g      Cream cheese, light,


3 tbsp     45 ml       Icing sugar

1 tsp       5 ml         Vanilla

¼ cup     60 ml       Graham cracker crumbs



  1. Cut around the top of each strawberry to remove the top. Clean out the centre with a paring knife.
  2. Cut a small part off the bottom of each strawberry so each one stands upright.
  3. Beat cream cheese, icing sugar, and vanilla in a mixing bowl until creamy.
  4. Add cream cheese mix to a piping bag or sealable bag with the corner snipped off.
  5. Fill strawberries with cheesecake mixture.
  6. Dip the top of each strawberry in remaining cream cheese filling. Roll the rest of the berry in the graham cracker crumbs. 
  7. Put in fridge until serving.


Tip: Impress your guests by serving these strawberries as an appetizer at your next party.


Nutrition Information per Serving:

Calories 142, Fat 7 grams, Carbohydrate 16 grams, Fibre 2 grams,

Protein 4 grams, Sodium 219 milligrams 

Organizations: Sobeys Aberdeen

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