Popular belief is that if something tastes good it must be bad for you. Nothing could be further from the truth when it comes to strawberries. Freshly picked strawberries have a taste that rivals a high calorie treat with the advantage of being good for your health.

As with all fruits, strawberries are fat-free, cholesterol-free, low sodium and high potassium. They compare favorably to citrus fruits, which are an excellent source of vitamin C. One cup of whole strawberries has 15 mg more vitamin C (160 percent of the RDA) and 10 calories less than an orange. Strawberries also are a good fiber source, thanks to the 200 seeds on each berry.

Local strawberries will be at their peak for the next two to three weeks. Strawberries have the best flavor when eaten the same day they are picked. If you do not have time to pick strawberries, buy them at a farmers market or farm stand for peak freshness. Strawberries do not ripen after being picked so be sure to choose ones that have a solid red color with no white or green.

Do not wash strawberries or remove caps until it is time to serve them. Before serving place in a colander and rinse with cool water. Do not remove caps before washing. To hull strawberries, use the tip of a vegetable peeler or sharp paring knife.

If you go strawberry picking and come home with a large supply, you may want to freeze what you can't eat in a day or two. For frozen strawberries that you can pour from a bag, freeze them on a cookie sheet in a single layer, making sure that they are not touching. When they are solidly frozen, remove from the freezer, pour into freezer bags and return to the freezer. To use frozen strawberries, thaw in the refrigerator and serve while still slightly frozen. Because freezing changes the texture, frozen berries are best for use in sauces and beverages such as smoothies.

Strawberries are a delicious addition to any meal or snack:

• Breakfast: Slice and add to cereal or use instead of syrup on waffles

• Lunch: Add to a salad or serve with cottage cheese

• Afternoon snack: Blend with milk for a smoothie

• Dinner: Add to a fruit salad

• Evening snack: Layer with yogurt and top with a sprinkling of crunchy cereal

Come to the Strawberry Festival at the Auburn farmers market Thursday, June 19, for free angel food cake with strawberries and whipped cream. Samples of the featured Strawberry Bruschetta recipe will be available at the Cornell Cooperative Extension booth.

Tip of the week:

To keep strawberries fresh in the refrigerator, store whole berries (unwashed) in a glass jar with a screwtop. Use within 1-2 days.

Christine Gutelius, MA, RD, CDN, is a nutrition resource educator with the Eat Smart NY program at Cornell Cooperative Extension of Cayuga County.

Strawberry Bruschetta

Makes 4 servings

4 slices whole wheat bread or 4

English muffin halves

2 1/2 tablespoons light brown sugar

1/2 teaspoon fresh grated lemon zest

1 teaspoon lemon juice

1 1/2 cups fresh strawberries, washed, hulled and sliced

4 tablespoons light cream cheese or mascarpone

Toast bread or English muffin halves. In a large skillet, cook sugar, lemon zest and lemon juice over medium high heat for 1 minute, stirring constantly, until sugar melts and the mixture begins to bubble. Add strawberries and cook 1 minute more. Spread 1 tablespoon cream cheese or marscapone on each piece of toast or English muffin half. Top with warm berry mixture.