Bursting with an invigorating combination of sweet and tart flavors, fresh cherries are a go-to summertime treat for children and adults alike.

Pop a handful of them in your mouth for a nutritious and delectable snack, or incorporate them into a wide range of dishes for a dash of flavor, color and health-promoting antioxidants.

Best of all, these small stone fruits boast some impressive health benefits outside of just being delicious. Plus, each one of these bite-sized superfoods packs a ton of nutritional goodness!

Surprising health benefits of cherries

Cherries come in all sorts of colors, sizes and flavors, but these variations have no significant influence on the cherries’ nutrition profile. Listed below are some of the health benefits attributed to these powerful superfoods:

1. Cherries protect against nutritional deficiencies – Cherries are packed with antioxidants as well as vitamin C, copper and manganese, among other nutrients. These not only help provide our bodies with nutrients we might be missing, but they also protect against infection and disease.
2. Cherries combat inflammation – Studies show that plant compounds in cherries double as antioxidants to fight inflammation and reduce oxidative stress. Therefore, people with ailments linked to inflammation, such as heart disease and gout, can benefit from eating cherries on a regular basis.
3. Cherries reduce high blood pressure – Regular intake of tart cherries is linked to lowered blood pressure. Experts attribute this benefit to the antioxidants in cherries. In effect, then, eating cherries can reduce the risk of heart disease and its complications, including stroke and heart failure.
4. Cherries reduce post-exercise pain – Tart cherries are popular among professional and competitive athletes – and for good reason. Over the past decade, studies on tart cherries have shown that their antioxidants can relieve muscle aches and prevent strength loss after doing strenuous exercises.
5. Cherries promote restful sleep – Our bodies produce a hormone called melatonin to regulate sleep. Not a lot of foods contain high concentrations of melatonin, but tart cherries are an exception. Existing studies suggest that tart cherries can improve sleep in people who suffer from sleep disturbances.

Making the most of summer’s best fruit

Celebrate summer’s bumper crop of cherries in the kitchen! From pastries to rice dishes, here are some fun and delicious recipes that put fresh cherries, tart cherries and dried cherries to good use:

Cherry and olive bruschetta

Dried tart cherries add a delicious contrast to the rich flavors of Greek Kalamata olives and goat cheese. Prepare this as an appetizer for dinner or as a healthy and delicious afternoon snack.

Total time: 50 minutes

Ingredients:

• 32 4-inch slices of sourdough bread
• 6 ounces goat cheese
• 6 tablespoons olive oil
• 2 tablespoons fresh chives, snipped
• 1 tablespoon fresh basil, snipped
• 2 teaspoons fresh lime juice
• 1 teaspoon lime peel, shredded
• 1 cup Spanish Manzanilla olives, sliced
• 1/2 cup Greek Kalamata olives, pitted and chopped
• 1/2 cup dried tart cherries, snipped
• 1/4 cup pickled cherry peppers, pitted and chopped
• 1 large shallot, quartered and sliced
• Salt and ground black pepper

Preparation:

1. Preheat the oven to 425 F. Place the bread slices on a large baking sheet.
2. Brush the slices with 4 tablespoons of olive oil, then season with salt and pepper.
3. Toast the bread for 5 minutes or until crisp and light brown. Remove from the oven and set aside.
4. In a bowl, combine the remaining olive oil with the rest of the ingredients except for the chives.
5. Spread goat cheese on the toasted slices of bread.
6. Top the slices with the olive spread.
7. Garnish with fresh chives before serving.

Cherry chicken spirals

This chicken recipe is sure to impress dinner guests, what with delectable cherries sitting inside the chicken. The bread crumbs also add a delicious crispness and texture to complement the soft richness of the cherries.

Total time: 55 minutes

Ingredients:

• 6 slices turkey
• 4 chicken breast halves, skinned and boned
• 1 cup bread crumbs
• 2/3 cup dried cherries, snipped
• 3 tablespoons honey mustard
• 1 tablespoon fresh thyme, snipped
• 1/2 teaspoon ground black pepper

Preparation:

1. Preheat the oven to 375 F. Grease a baking pan and set it aside.
2. Use a meat mallet to pound each chicken breast into a rectangle.
3. In a large skillet, cook the turkey slices over medium heat for 5–6 minutes.
4. Place the cooked turkey slices on the pounded chicken breast halves.
5. In a small bowl, combine the cherries and half of the honey mustard.
6. Divide this cherry mixture among the pounded chicken breast halves.
7. Roll up each half, then brush them with the remaining honey mustard.
8. In a shallow dish, combine the bread crumbs, thyme and pepper.
9. Coat the chicken rolls with the bread crumb mixture.
10. Place the rolls seam-side down in the greased baking pan.
11. Bake for 25–30 minutes at 170 F.
12. Let cool before serving.

Cherry cobbler on the grill

Given the right fruits and toppings, a cobbler can be a nutritious comfort food during the warm summer months. This cobbler recipe, in particular, is simple enough to make, and it doesn’t even call for an oven!

Total time: 55 minutes

Ingredients:

• 4 cups sweet cherries, pitted
• 1/2 cup whole-wheat flour
• 1/2 cup rolled oats
• 1/4 cup granulated sugar
• 1/4 cup light brown sugar
• 1/4 cup unsalted butter, melted
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon ground cinnamon

Preparation:

1. Preheat the grill to 350–400 F. Grease a cast-iron skillet.
2. In a large bowl, combine the cherries, granulated sugar and lemon juice. Transfer to the skillet.
3. In another bowl, combine the rolled oats, flour, brown sugar, cinnamon and butter.
4. Pour the oat mixture into the prepared pan with the cherries, then cover the pan with foil.
5. Grill for 20 minutes. Remove the foil and grill for another 10 minutes.
6. Remove from the grill, then let the cobbler rest for 10 minutes before serving.

Grilled pork tenderloin with cherries

You can’t go wrong with classic grilled pork tenderloin for the main dish. But this recipe is sure to turn things up a notch with its incredible flavor combinations, all thanks to sweet red cherries and red wine.

Total time: 40 minutes

Ingredients:

• 1 pound pork tenderloin, trimmed
• 2 cups cherries, pitted and halved
• 1/4 cup shallots, chopped
• 2 tablespoons extra-virgin olive oil
• 2 tablespoons fresh basil, chopped
• 2 tablespoons red wine
• 2 teaspoons fresh thyme, chopped
• 1/2 teaspoon chili powder
• Salt

Preparation:

1. Preheat the grill to medium-high.
2. Brush the pork with 1 tablespoon of olive oil.
3. Season the pork with salt, chili and 1 teaspoon of thyme.
4. Grill the pork for 14–20 minutes, flipping occasionally.
5. Place the pork on a cutting board and let rest for 5 minutes.
6. In a skillet, heat the remaining olive oil over medium heat.
7. Cook the shallots and the remaining thyme for 2 minutes.
8. Toss in the cherries and cook for another 3–6 minutes.
9. Pour in the red wine and increase the heat to high.
10. Cook for 1 minute, then turn off the heat. Toss in basil and salt.
11. Slice the pork and catch its juices in a small bowl.
12. Combine the juices from the pork with the cherries.
13. Drizzle this mixture over the pork slices.
14. Garnish with basil and serve with halved cherries.

Slow-cooker edamame-rice bowl with cherries and pecans

With its wild and brown rice, edamame beans, dried cherries and pecans, this plant-based dish boasts a wide range of textures and nutrients, such as fiber, protein and manganese.

The cherries also provide antioxidants, while the pecans are loaded with beneficial unsaturated fats. Plus, dinner doesn’t get easier than just tossing ingredients into a slow cooker and letting it do the work!

Total time: 3 hours 55 minutes

Ingredients:

• 8 ounces shelled edamame beans
• 3 3/4 cups unsalted vegetable stock
• 1 cup uncooked wild rice
• 1 cup yellow onions, chopped
• 3/4 cup uncooked brown rice
• 1/2 cup dried cherries, chopped
• 1/2 cup pecans, toasted and chopped
• 1 tablespoon unsalted butter, melted
• 1 tablespoon red wine vinegar
• 1 teaspoon kosher salt

Preparation:

1. In a greased slow cooker, stir together the rice and butter.
2. Pour in the stock, then add the onions, edamame and 3/4 teaspoon of salt.
3. Cover and cook on high for no more than 4 hours.
4. Once the rice is tender, stir in the cherries.
5. Turn off the heat and let stand for 15 minutes.
6. Stir in the pecans, vinegar and salt before serving.

Cherries offer a bite-sized boost of essential vitamins, minerals and antioxidants that promote optimal health. To make the most of this incredible superfood, incorporate it into meals as part of a balanced diet.

Sources:

BBCGoodFood.com

BHG.com 1

BHG.com 2

EatingWell.com 1

EatingWell.com 2

EatingWell.com 3