Strawberries in Season | Fresh Recipes and Nutrition Tips

Strawberries reach their peak of perfection in South Carolina in the spring. These bountiful fruits are delicious on their own or in breakfast recipes, desserts and salads.

How to Select and Store Fresh Strawberries

What to Look for

Strawberries vary in size, shape and color. When selecting fresh strawberries, look for those locally grown near Charleston that are brightly colored and plump. They should have the green caps attached and be uniform in size. Avoid soft, shriveled or moldy strawberries. If the strawberries smell sweet, they will most likely taste sweet as well.

How to Store them

When you get your fresh strawberries home from the market, sort them and remove any bruised or damaged berries as soon as possible. Do not rinse the fruits until you are ready to use them. Refrigerate strawberries in a tightly sealed container, ideally in a single layer on a paper towel, for two to three days.

Nutritional Benefits of Strawberries

Nutritional information

Lauren Manaker, MS, RDN, a Charleston-based registered dietitian at @LaurenLovesNutrition on Instagram, said strawberries are an excellent source for the essential nutrient vitamin C. One cup of strawberries contains more than 100% of the daily recommended intake of vitamin C, which supports immune system and skin health.

In addition to vitamin C, Manaker said strawberries are packed with antioxidants such as anthocyanins and ellagic acid, which may help combat inflammation and reduce the risk of chronic diseases. They’re also naturally sweet, making them a delicious choice for a healthful snack or as part of a meal.

“Choosing locally grown strawberries not only supports your community but also ensures you’re getting the freshest and most nutrient-rich berries,” Manaker said. “Local strawberries are often picked at peak ripeness, which means they retain more vitamins and minerals compared to those that travel long distances.”

Healthy Strawberry Recipes

Put the best of this season’s strawberry harvest to good use in the following simple, healthy recipes.

Strawberry-Topped Breakfast Oatmeal

Makes four servings

1 pint fresh strawberries, rinsed, hulled and thinly sliced

2 tablespoons firmly packed dark-brown sugar, plus additional brown sugar for garnish if desired

2 cups water

2 cups reduced-fat milk

Pinch of salt

2 cups quick-cooking oats

4 tablespoons sour cream

1. In a small mixing bowl, toss strawberries with two tablespoons dark-brown sugar. Let strawberries sit at least five minutes to bring out the juices from the berries.

2. In a medium saucepan over medium heat, combine water, milk and salt. Heat until the liquid just comes to a boil. Stir in quick-cooking oats. Cook, stirring occasionally, until the oat mixture is thick and creamy, about six to seven minutes.

3. Ladle oatmeal into serving bowls. Top each serving with one tablespoon sour cream and some of the strawberries; sprinkle the top of each serving bowl with brown sugar.

Arugula Salad with Toasted Pecans and Strawberries

Makes four servings

1/2 cup pecan halves

1/2 pint fresh strawberries, rinsed, hulled and quartered

2 tablespoons balsamic vinegar

2 tablespoons extra-virgin olive oil

Coarse salt and freshly ground black pepper, to taste

2 bunches arugula, trimmed, washed and thoroughly dried

Preheat oven to 350 degrees F. Spread pecans in a single layer on a parchment-lined baking sheet. Toast just until the nuts are fragrant, about eight to 10 minutes. Remove pan from oven and let pecans cool slightly.
In a large mixing bowl, toss together strawberries with one tablespoon balsamic vinegar; let strawberries sit for five to 10 minutes to allow the vinegar to bring out the juices from the strawberries.
In a small mixing bowl, whisk together one tablespoon balsamic vinegar with olive oil. Season to taste with salt and pepper.
Add arugula, balsamic vinaigrette and toasted pecans to the bowl with the strawberries. Toss ingredients to combine. Serve on chilled salad plates.