Strawberry season in Cayuga County has arrived earlier than usual this year, thanks to the recent hot weather. Nothing beats the taste of locally grown strawberries. Because they do not have to survive shipping from California or Florida, local strawberries can be picked ripe and ready to eat.

If you buy or pick more strawberries than you can eat, store strawberries no more than three to five days in the refrigerator in a container that allows air to circulate. Wash berries just before using them. To freeze strawberries, arrange unwashed berries in a single layer on a cookie sheet. When frozen, pour in a plastic bag or container and keep frozen until needed. Rinse gently before using.

No room in your freezer? Make strawberry puree in a blender or food processor. Use the puree as a topping for frozen yogurt, angel food cake or pancakes or in strawberry salad dressing. Refrigerate any leftover puree.

In addition to being an easy and delicious snack or dessert, strawberries also combine well with other ingredients in a variety of dishes, from soups to desserts. As an added bonus, strawberries are:

€ Low in calories (23 calories in 1/2 cup of sliced strawberries)

€ Good source of fiber

€ Fat-free

€Sodium-free

€High in potassium

€ Good source of folate

€ High in vitamin C

Strawberries also contain several antioxidants, in addition to vitamin C, which protect cells from damage and slows down the growth of pre-cancerous cells. Eating two cups of berries a week appears to reduce the risk of several types of cancers, according to the American Institute for Cancer Research. Based on recent studies, eating berries in their natural state, rather than using extracts or supplements, seems to be the most effective in cancer prevention.

For a sample of strawberry spinach salad, come to the Cornell Cooperative Extension table at the Auburn Farmers Market Thursday, June 14. Becky Crawford, nutrition teaching assistant, and Julie Tucker, summer nutrition aide, will be available from 9:30 a.m. to 12:30 p.m. to answer your nutrition questions. Visit www.cce.cornell.edu/cayuga for more information, recipes.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County.

Strawberry Spinach Salad

Makes 8 servings

1 pound baby spinach or mixed greens, washed, dried and torn into bite-size pieces

1 pint strawberries, washed, hulled and sliced

2 tablespoons sesame seeds

1 tablespoon poppy seeds

Toss greens, strawberries and seeds in a large bowl.

Strawberry Dressing

1 1/4 cups strawberries, washed and hulled

1/4 cup sugar

1 tablespoon vinegar

1 tablespoon oil

Combine dressing ingredients and blend until smooth. Pour half of dressing over salad.

Toss to coat. Serve immediately with remaining

dressing served on the side. Refrigerate any leftover dressing.