Strawberry
The strawberry belongs to the same family as the rose (Rosaceae) and is one of nature’s most succulent, sweet, and healthy fruits. It may be the third most popular ice-cream flavour (trailing chocolate and vanilla), but it’s second to none when it comes to producing fresh berries. Technically it’s not a true berry, because its dry, yellow seeds are on the outside. True berries, such as blueberries and cranberries, have seeds on the inside. Wild strawberries have been eaten and used in medicines since antiquity, but the hybrid species we enjoy today was cultivated in France in the 18th century.
Health Benefits
Fresh strawberries are particularly high in soluble fibre, which is the type that dissolves in water. Most of us are familiar with psyllium husk, which is an insoluble fibre. Insoluble fibres are important because they add bulk to the diet and help prevent constipation, but they pass through the gastrointestinal tract in their original form. By contrast, soluble fibres attract water and form a gel, which slows down digestion and delays the emptying of your stomach. That makes you feel full and helps control your appetite, and therefore your weight. When your stomach empties more slowly, your blood sugar levels are lower, too. Soluble fibre can even help lower LDL (bad) cholesterol.
Strawberries are high in vitamin C, folic acid, potassium, and many powerful antioxidants. They have anti-inflammatory properties (providing you’re not allergic) and may also help iron absorption.
Studies show that regular consumption of strawberries may even reduce the risk of colorectal cancer, thanks to the anthocyanins, ellagic acid, and other polyphenols they contain. These same compounds might also slow the effects of aging on the nervous system and help protect against the damage typical of Alzheimer’s and other neurodegenerative diseases.
DIFFICULTY
Easy to medium
HARDINESS
Perennial in zones 3 and above
TIME TO PLANT
Spring
TIME TO HARVEST
Late spring to summer
LOCATION
Full sun
SOIL TYPE
Rich, moist, well-drained
Growing
There is nothing like a fresh strawberry to celebrate the start of the edible growing season. One of the first berries in spring, strawberries are a versatile crop that can be planted in rows in formal vegetable gardens, used among perennials in flower gardens, or even grown in pots. Some even offer attractive flowers as well as edible berries. They’re relatively easy to grow, and within one year of planting a row of 25 tiny transplants can yield over 22 kg (50 lb) of fruit!
Common Varieties: There are countless varieties of strawberries in three broad categories: June-bearers, everbearing, and day-neutrals.
June-bearers (including ‘Honeoye’, ‘Guardian’, ‘Kent’, ‘Redchief’, ‘Delite’, and ‘Jewel’) have the largest and most flavourful fruit. The downside is that they produce “runners” (see opposite), which means they need ample space, require a little more work, and will not produce a good yield in their first year.
Everbearing varieties (‘Quinalt’, ‘Ogallala’, ‘Fort Laramie’) produce one crop in spring and the other in fall, but the fruit itself is smaller and generally less flavourful.
Day-neutrals (‘Tribute’, ‘Tristar’, ‘Fern’) produce berries all summer long. They have few runners, so they require less work, and they will produce fruit in their first year. However, the yields are smaller and later than June-bearing varieties and the plants are more susceptible to disease.
“Runners” will run away with your yield! Runners are the side shoots that grow out of the crown of a strawberry plant. They are energy suckers that detract from future fruit production. If you’ve grown strawberries but have never enjoyed good yields, I’ll bet you didn’t pinch away the runners. Removing them takes a little extra effort, but it pays back in baskets of berries!
PLANT
Plant in spring after the risk of hard frost and when the ground is workable. All varieties need full sun and moist soil that is rich in organic matter, so amend with manure just before planting. Look for a location with good air circulation but protected from northwest winds. Airflow will help reduce the chance of disease.
Plant June-bearing strawberries in “matted rows” with the plants flush to the ground and surrounded by straw. Space them 40 to 60 cm (16 to 24 inches) apart in rows separated by 90 to 120 cm (3 to 4 feet).
Plant everbearing varieties using the “hill system.” Dig out a trench and mound up the soil you remove. Place your plants in these mounds, setting them 25 cm (10 inches) apart in two or three rows. Leave a walkway about 1 metre (3 feet) wide between the hills.
Plant day-neutrals in pots or gardens, in groups or on their own. Space them 25 cm (10 inches) apart.
In all cases, plant so the crown (the base of the stem) is level with surrounding soil. Mulch with clean straw or alternative (do not use stone), making sure the mulch does not cover the crowns. Water deeply and infrequently until established.
GROW
The first rule when growing June-bearing and everbearing strawberries is to remove the flowers in the first season. This will allow the plant to get established and will create healthier plants and greater yields in the second season.
The second rule is to remove runners during and after harvest when they appear between the rows. Runners filling spaces within the rows can be left alone.
Water deeply and infrequently, and do your best to avoid watering foliage, flowers, or fruits. Remove diseased and overripe fruit throughout the harvest season. Monitor for disease and insects and treat accordingly. Common problems include powdery mildew, spider mites, slugs, and beetles. If birds become a problem, place netting over the plants. Weed frequently. Use a hoe between rows, but hand-weed in among plants, especially during the first growing season, to prevent damage.
After the growing season has finished and a few hard frosts have occurred, mow the foliage and cover the rows with straw or leaf mulch to a depth of 10 cm (4 inches). The following spring, just after leaves start to emerge on deciduous trees, remove the covering and dress with composted manure.
In future seasons, thin plants and rotate patches to new areas every 3 to 5 years to ensure good health.
HARVEST
Within 3 to 6 weeks after the first flowers appear, your strawberries will begin to ripen. Strawberries are most flavourful when left on the vine to fully ripen, but they can be harvested when over 60% of the red colouring has appeared. Harvest mid-morning after the dew has dried. You can collect fresh berries every couple of days. Remove the stem and a few leaves along with the berry.
STORE
Wash strawberries just before use. Store at room temperature if you’re using them immediately. Refrigerating will extend their life, but the flavour will diminish. For best results when refrigerating, store in an open container. To freeze, remove leaves and stems, wash, slice in half, and place in resealable bags. You can also purée strawberries, spoon into BPA-free ice-cube trays, and freeze. Preserve by making into jams or jellies.
Put It to Work
Yellow teeth? Try a strawberry whitener!
Yellow or stained teeth are not necessarily unhealthy, but they can make some people self-conscious. Strawberries, believe it or not, can serve as a natural whitening agent.
In a blender, combine 1 tablespoon of baking soda, the juice of half a lemon, and 6 large strawberries and blend on high speed until smooth. Wipe saliva from your teeth using a clean cloth or paper towel. Use a cotton swab to apply the mixture liberally, but avoid your gums. Leave the mixture on your teeth for up to 3 minutes before gently brushing it off with a toothbrush. (Leaving it on your teeth for longer could cause the tooth enamel to erode.)
Low iron? Try this salad!
About 80% of menstruating women are clinically anemic. The best way to treat anemia from a dietary perspective is to eat steak (providing you’re not vegetarian) and spinach. Adding strawberries provides a crucial punch of vitamin C, which allows the iron to be absorbed into your body. Here’s the meal that will do it for you!
4 oz steak, grilled and sliced
2 cups baby spinach
½ cup cherry tomatoes
½ cup sliced strawberries
¼ cup slivered almonds
¼ cup poppyseed dressing
Combine all of the ingredients in a large bowl and toss gently to mix. Enjoy!
Insatiable craving? Smother it with a strawberry smoothie!
The main reason you crave unhealthy foods is that you’ve gone too long without eating and your blood sugar has dropped too low. To bump it back up, you need a sugar fix—often salty-sweet or fatty-sweet.
Plan your meals so they are never more than 4 hours apart. Between meals, strawberries are the ideal snack. If you’re just sitting at your desk, 4 or 5 of them will do just fine.
For a more substantial alternative to that unhealthy snack you crave at night, try this strawberry smoothie. It has flavour to satiate, soluble fibre to aid in weight loss, and tons of antioxidants to support you until the morning.
½ cup plain Balkan or Greek yogurt
1 cup strawberries
½ cup mango purée
½ cup coconut milk
1 tbsp coconut sugar crystals
5 ice cubes
In a blender, combine all of the ingredients and blend on high speed until smooth. (Add more ice cubes to suit your taste.) Enjoy!
Fast Forward
Fast forward to the grocery or health food store to purchase organic strawberry spread or equivalent.
Cautions
Strawberries are a common allergen. Avoid them if you have any known allergy or hypersensitivity to the fruit or any members of the rose family (Rosaceae).
Eat organic strawberries only. Conventionally grown fresh strawberries and premade commercial strawberry salads have been found to contain high pesticide levels as well as bacterial and viral contamination. If you can’t get organic varieties, consider washing your strawberries with a solution of 1 part vinegar to 9 parts water.
