Good For You

One cup of strawberries pack a punch! You get your full amount of Vitamin C for the day and 12 percent of your fiber. With only 46 calories and no fat, these are a sweet treat you can feel good about!

Make Them Last

  • Avoid picking fruits that are bruised, damaged or moldy
  • Use soft berries immediately
  • Refrigerate berries in a box with holes and cover with plastic wrap, or put in a plastic bag with holes

Pick Some for Later

Enjoy your harvest fresh, or preserve it by canning, freezing or drying. To quickly freeze strawberries, simply rinse and remove the stems, then place in a single layer on a cookie sheet in your freezer. Once frozen, seal berries in airtight container or bag.

Additional Canning and Freezing Instructions

This information is provided in partnership with Michigan Fresh, a project of Michigan State University Extension.

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Spinach Strawberry Salad

Fresh strawberries top this spinach salad while frozen strawberries enhance the dressing. SERVES 4-6



  • 8 oz frozen strawberries, sliced
  • 3 T red wine vinegar
  • 2 T olive oil


  • 1/3 c sliced almonds, toasted
  • 6 (4 oz. each) chicken breasts, grilled
  • 2 c baby spinach, washed
  • 2 c fresh strawberries, sliced
  • 1/2 c red onion, sliced


  1. Combine all dressing ingredients in blender; set aside.
  2. Toast almonds; cool.
  3. Grill chicken breasts; cool.
  4. Toss spinach, strawberries and onions in bowl.
  5. Slice chicken and place on top of salad.
  6. Sprinkle with almonds.

Serve with dressing. Add bread to make it a complete meal. Delicious as an entrée salad or a side.

Recipe by Jill Yarbrough, Dining Services Test Kitchen Manager, courtesy of MSU’s Health4U Program. Learn more about this and other recipes.