As an antioxidant-rich fruit, cherries are an excellent choice for your diet. While dried and frozen cherries are also great options, most of these products are loaded with added sugar, so look for a fruit that is unsweetened. We spoke to registered dietitians from the Nutrition Lab of the Good Housekeeping Institute and Northwest Cherry Growers to learn more about the health benefits of cherries. Here, we highlight the best ways to incorporate this nutritious fruit into your daily diet.
Enjoy fresh cherries as a snack
Studies show that cherries can help manage blood sugar levels and reduce the risk of diabetes and heart disease. Their polyphenols, vitamin C, and anthocyanins all contribute to a healthy blood sugar level. And, as their low glycemic index makes them a suitable snack for people with diabetes, they’re also a good choice for diabetics. But, be aware of their negative side effects – they can have adverse effects on the digestive system, especially if consumed in large quantities.
To enjoy fresh cherries as a snack in your diet, eat them for breakfast or add them to your favorite salad. You can also slice and serve them on toast. Adding them to oatmeal, yogurt, and nut butter toast can be delicious ways to include them in your diet. They also go well with chocolate, vanilla, and almonds. Alternatively, you can make a cherry jam and spread it on sandwiches, or use it as a marinade for meat.
Add fresh cherries to a smoothie
You’ve probably heard about the health benefits of fresh cherries, but what’s their nutritional value? These sour fruit are packed with antioxidants, fiber, and plant compounds that can have powerful health benefits. You might also know them as a favorite fruit among children. You can get a cupful of the reddish-purple fruit for under 100 calories. Those who like to eat a whole cherry may enjoy its tart flavor, but there are also other health benefits.
You can buy frozen or canned cherries, and simply pit them before adding them to your smoothie. These frozen or canned cherries can be stored in the freezer for up to 3 months. If you are unable to find fresh cherries, you can add frozen banana or ice cubes to give your smoothie a creamier consistency. Adding a small frozen banana will not overpower the taste of the fresh cherries.
Add fresh cherries to a green salad
Fresh cherries are jam-packed with vitamins, minerals, and plant compounds. Choose tart or sweet cherries. Cherries contain vitamin C, fiber, and potassium. In addition to their sweet taste, cherries are also good sources of vitamin A and vitamin D. In addition, they may lower cholesterol and promote heart health. Whether dried or fresh, they add color and flavor to salads. Add them to your next green salad for a healthy snack!
The antioxidant properties of cherries are what set them apart from other fruits. They contain polyphenols, which may protect against oxidative stress and decrease inflammation. Studies have linked polyphenol intake to a decreased risk of heart disease. They may also help reduce the symptoms of gout, a form of arthritis caused by an accumulation of uric acid. Here are five great ways to add fresh cherries to your diet!
For a quick summer salad, try a cherry and goat cheese dressing. You can prepare cherry vinaigrette using vinegar, mustard, and honey. This dressing can be made in advance or served on the day of the salad. This dressing is delicious and healthy, and it pairs well with fresh cherries and arugula. Enjoy! And, make it a point to enjoy the flavor of cherries while enjoying your green salad!
Mix chopped cherries into baking recipes
To incorporate cherries into your diet, you can bake up some delicious treats. For a simple treat, try adding chopped cherries to your cake or muffin recipe. Using an electric mixer, cream the butter and add cherry juice and extract. Add the almond extract, flour, and baking soda to the mixture. Mix until well blended and no lumps remain. Fold the chopped cherries into the batter, and bake for 25 to 30 minutes, or until a toothpick comes out clean. To decorate the cherry cake, insert a chocolate kiss into the center of each cookie. Cool on the baking sheet for two minutes, then remove the baking sheets from the oven.
Aside from baking, you can also consume dried, canned, or fresh cherries. Use dried or raw cherries for breakfast, snacks, and desserts. These fruits can stay fresh in the fridge for up to a week. Baked or unbaked treats made with fresh cherries are delicious when sprinkled over ice cream or cake. If you don’t want to use fresh cherries, you can substitute Brie for Camembert. Then, simply serve them over ice cream or cake to add a cherry-flavored touch.
Add fresh cherries to oatmeal
One of my favorite breakfast foods is baked cherry oatmeal. I usually add a cup of cherries to my oats the night before. Then, in the morning, I eat my cherry-oatmeal. I love how much it adds to my day! The tart and sweet flavors go together beautifully, and the added sweetness makes for a delicious breakfast. This recipe is also delicious with chocolate! The following are some of my favorite ways to include fresh cherries in your morning oatmeal.
I usually add a cup of frozen cherries and some maple syrup to my oatmeal, but if I’m pressed for time, I can make a quick version of cherry-oatmeal. I usually mix the ingredients together in a small bowl, then refrigerate overnight. That way, I don’t have to think about whether or not I’ll remember to add the cherries the next morning. This recipe is vegan and gluten-free, and is also great to meal prep.
Add fresh cherries to yogurt
If you like the sweet tart taste of fresh cherries but don’t feel like baking your own cherry syrup, you can purchase frozen ones and add them to yogurt. Simply place the cherries in a freezer container and thaw in the refrigerator for at least an hour before using. Then, scoop the yogurt into cups and top with cherries. Then, serve. This healthy dessert is a perfect treat to add to your summertime menu.
To make this simple dessert, you’ll need to thaw about one and a half cups of frozen pitted cherries. This will yield about 2 to 3 ounces of juice. You can also use a measuring cup or a bowl and add the juice and water into a small saucepan. To make the syrup, add the juice of 1/2 lemon and some vanilla extract. Heat it over low heat and stir until the sugar dissolves. Once you’ve cooled your yogurt, top with the warm cherries and serve with granola and honey.
Cherry frozen yogurt is the perfect way to show off cherries. This dessert is creamy and sweet, with bits of tart cherries throughout the yogurt. You can use either frozen or fresh cherries, depending on your personal preferences. You’ll be surprised at how delicious this dessert is. Whether you serve it for dessert, a simple cherry frozen yogurt is perfect for any occasion. If you’re entertaining, serve it at a summer picnic or a romantic evening with your significant other.
Add fresh cherries to a fruit salad
For a healthy side dish, add fresh cherries to a fruit salad. You can also serve this salad as dessert. If you like, you can top it with pistachios for a nice crunch. You can make this fruit salad ahead of time and take it to a potluck or picnic. It looks luscious, so it’s a great idea to prepare it the day before.
The cherry-berry fruit salad is a great combination of flavor and texture. In contrast to most fruit salads, cherry-berry ones are cohesive. This is because the fruits share similar colors and textures. Cherry and berries go well together in this mix. You can also add a little bit of agave or honey if desired. The dressing also amps up the flavor of the ho-hum berries.
Another good way to add cherries to a fruit salad is to slice them in half. Remove the stems from maraschino cherries and slice them into half. Slice them into quarters and squeeze the juice from half of one. Mix the fruit with the lime juice and add some natural sweetener if desired. Add the fruit salad to a serving bowl and enjoy! It will taste even better the next day!
Use fresh cherries in puree or dressings or sauces
You can also make your own fresh cherry puree by using canned, frozen, or fresh cherries. You can add more sugar or water if the puree seems too thick, or use cornstarch. You can also add some lemon juice or sugar to your favorite recipes. Depending on your taste, you can even use canned cherries instead of fresh. However, canned cherries may be more expensive than fresh ones.
If you have a cherry tree, using the fruit in a sauce is an easy and delicious way to use it. If you buy cherries at the farmers market at an affordable price, you can always make a fresh cherry sauce that is great for sandwiches, pasta, or desserts. This simple sauce is versatile and will last for two weeks in the refrigerator. First, you need to wash the cherries well, remove pits, and pit them. Next, place the cherries in a medium saucepan. Add half the water or frozen cherries and bring to a boil. Then, beat the lemon juice and cornstarch into the cherry mixture. After a minute, remove the pan from the heat and cool it down before serving. You can use the sauce immediately or save it for another time.
To preserve the fruit for longer periods, you can also make a compote with it. First, prepare the compote by combining the powdered fruit pectin with water and heat until it is dissolved. Then, pour the mixture into the cherries, making sure to stir it continuously. Stir until all the sugar is completely dissolved and the mixture no longer seems grainy. Once the compote is ready, you can store it in an airtight container for about 15 days.