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Written by Christine Zellers, MPP and Anneliese Kuemmerle, MS, RDN May 2026
Summer is almost here! As we warm up at the Jersey shore, you may find lighter meals and snacks more appealing. Fresh fruit for dessert is a perfect fit, especially when you want something naturally sweet after a meal. Luckily, this is also the time of year when strawberries are in season. Seasonal eating means choosing foods that are growing locally during their natural harvest time. Because they are grown in season and closer to home, local strawberries are more likely to be picked near peak ripeness, take less time after harvest to get to your plate, and be the most flavorful.
While flavor is a great enough reason to enjoy them, adding strawberries to your routine may also add health benefits. Strawberry season inspires us to add another serving of fruit to our day. Research shows that people who eat more fruits and vegetables tend to have better long-term health, including a lower risk of dying from heart disease, cancer, and respiratory disease. One cup of strawberries gives us more than a full day’s worth of vitamin C. Vitamin C helps the body make collagen, supports skin healing, and helps the immune system work properly. Strawberries also contain ellagic acid, a phytonutrient that acts as an antioxidant. Researchers are studying it for possible anti-inflammatory and cell-protective effects in the human body.
There are many easy ways to enjoy fresh strawberries. They make a quick and easy addition to a yogurt or cottage cheese snack. Try sliced strawberries and low-fat ricotta cheese on whole-grain crackers for a unique snack option. Add fruit to breakfast by serving strawberries with whole-grain pancakes, peanut butter toast, or overnight oats. Strawberries and spinach are a classic spring pairing for a light, colorful salad that can be served at lunch or dinner. To preserve their freshness and quality, place berries in the refrigerator right away and rinse them only before you plan to eat or prepare them. If you cut strawberries ahead of time for grab-and-go snacks, prep only what you plan to eat within 1–3 days.
Strawberries are the first taste of a longer summer berry season. One benefit of eating seasonally is that it naturally brings more variety to our meals as different fruits and vegetables come into season. We can enjoy locally grown berries throughout the summer, starting with strawberries and moving on to blueberries, followed by blackberries towards the end of summer. Swap them into the same meals and snacks where you enjoyed strawberries to keep your routine going with new colors, flavors, and nutrients. Updating your berry routine with the seasons will help you diversify the nutrients and potentially beneficial plant compounds in your fruit routine.
Finding local berries is an opportunity to find a new favorite farm stand, farmers market, or pick-your-own farm. Visiting a farm is a fun way for families to spend time together and can help children learn where food comes from. Find a Jersey Fresh farm near you by typing “find Jersey Fresh” into your search bar and using the directory to search for farms, markets, pick-your-own options, and other local food businesses. Before you go, call or check the farm’s website or social media page to make sure berries are available that day. Strawberry season is short, but it is a sweet way to welcome summer, support local farms, and enjoy fresh fruit while it is at its best.