5 Recipes that Can Help Improve Your Health

(Family Features) When it comes to nutritious eating, finding and creating tasty yet healthy recipes is key for many people.

One delicious and nutritious ingredient to add to a variety of dishes: U.S.-grown Montmorency tart cherries, which are abundant in anthocyanins – a natural compound that contributes to the ruby-red color, distinctive sweet-tart taste and is also behind the potential health benefits.

Consider these five ways to incorporate Montmorency tart cherries into your daily routine to help with sleep, inflammation, exercise recovery, heart health and gut health. Find more information and recipes at ChooseCherries.com.

1. Have that good gut-feeling: Gut health has been the focus of multiple studies in recent years to maintain digestive health. In a first-of-its-kind study published in the “Journal of Biochemistry,” Montmorency tart cherries helped positively impact the gut microbiome – a collection of trillions of bacteria and other microbes that live in the intestinal tract. To help shape and maintain your gut health, add an 8-ounce serving of Montmorency tart cherry juice to your daily diet or try blending this Montmorency Tart Cherry Matcha Smoothie.

 

2. Catch more zzz’s: With more than 50 million adults in the U.S. suffering from sleep or wakefulness disorders, a natural and flavorful remedy may help. One study, published in the “American Journal of Therapeutics,” extended sleep time by 84 minutes after study participants consumed Montmorency tart cherry juice for two weeks. This Tart Cherry Moon Milk is one way to add tart cherry juice before bed.

 

3. Make workout gains, not pains: Muscle soreness and pain associated after a tough workout is no longer something to dread. A study from “Medicine in Science and Sports Exercise” showed a reduction in muscle damage after intensive strength training from participants who consumed Montmorency tart cherry juice in comparison to a placebo. Whip up some Tart Cherry Power Gummies for a snack to power up before or after workouts.

 

4. Help ease arthritis and gout: Many Americans seek natural ways to help manage pain that don’t evoke potential side effects. Research indicates that U.S.-grown Montmorency tart cherries, like those found in this Tart Cherry Granola Smoothie Bowl, may help naturally reduce inflammation related to arthritis and gout.

 

5. Keep your heart on beat: Adding more fruits packed with heart-healthy compounds is a great way to help your heart keep beating at its best. Montmorency tart cherries are a natural heart-healthy fruit that may lower blood pressure, reduce risk of stroke and decrease cholesterol levels. Incorporate them in a lunch like this Kale Quinoa Montmorency Tart Cherry Salad.   

SOURCE:
Cherry Marketing Institute

Make Summer Sweeter with Fresh Cherries

(Family Features) Summer and cherries seem to go hand-in-hand, and using fresh fruits can help boost seasonal food and drink recipes.

Whether you use them as a snack, as a special ingredient in recipes or to inspire new dishes, Northwest-grown sweet cherries are one delightful way to celebrate the summer season.

Many grocery store shelves are full of these sweet, seasonal treats. Ripened on the tree and generally harvested, packed and ready for sale within just one day, it can be difficult to find a fresher summer fruit.

Cherry recipes can be enjoyed outside the summer months, too – simply rinse, pack and freeze an extra bag or two of cherries to harness the sweet flavor and health benefits in your appetizers, desserts and sweet or savory sauces throughout the year.

Impress your guests this summer with this ice-cold Cherry Lavender Spritzer. Or try Roasted Cherry Sauce for an accompaniment to your favorite barbecued meat, as an ice cream topper or paired with a cheese plate; it’s one way to have everyone asking for more.

Find more recipes and cherry tips at nwcherries.com.

Cherry Lavender Spritzer

Servings: 6

• 4          cups pitted and halved Northwest sweet cherries
• 2          cups water
• 3          tablespoons lavender
• 2          tablespoons sugar
• 6          Northwest sweet cherries with stems
• 6          sprigs lavender blossoms

1. In small saucepan, combine cherries, water, lavender and sugar. Heat mixture until it begins to boil. Remove from heat and allow mixture to cool completely. Strain and reserve liquid. 
2. For each drink, combine 4 ounces cherry-lavender mixture and 4 ounces crushed ice in tall 12-ounce cocktail glass; top each with club soda. Garnish each drink with one cherry with stem and one sprig lavender blossoms.

Variation: To make alcoholic version, shake or stir strained cherry-lavender mixture and ice with 9 ounces vodka. Strain into 8-ounce martini glasses, top each with club soda and garnish each with one cherry with stem and one sprig lavender blossoms.

Roasted Cherry Sauce

Makes: 1 cup

• 2          cups pitted Northwest sweet cherries
• 2/3       cup sugar
• 2          teaspoons cornstarch
• 1/8       teaspoon salt
• 1/8       teaspoon black pepper

1. Heat oven to 400° F. On foil-lined baking sheet, combine cherries, sugar, cornstarch, salt and black pepper; toss to mix.
2. Place in oven and roast until cherries start to release juices and become soft, about 10 minutes. Cool before serving.

SOURCE:
Northwest Cherry Growers

A Sweet Cherry Season

(Family Features) Whether fresh cherries are a favorite or a treat you’ve yet to try, the time to enjoy them is now.

Orchards in the Pacific Northwest, the nation’s largest growing region, experienced a long, cool spring, which often translates into more time and energy a tree can put into the fruit. When combined with the superior growing conditions characteristic to the area, this season’s fruit showcases what Northwest cherries are known for: their large size and sweet flavor profile. 

Popular varieties grown in the Northwest include the mahogany-red Bings and super-sweet, yellow Rainiers. Rainier cherries, with their unique golden color and red blush, tend to ripen earlier in the year. Growers pick Rainier cherries over multiple weeks, selecting the ripest fruit each time.

Other varieties include the early-ripening Chelans and Tietons, followed by the often larger and darker Skeenas, Sweethearts and Lapins. Aside from the light-hued Rainier (which has juice that doesn’t stain) you can typically spot sweet cherries by their dark red skins – in general, the darker, the sweeter.

Great taste aside, sweet cherries are a healthful addition to summer picnics, parties and barbecues thanks to their fiber, antioxidants and anti-inflammatory power. They make for a snack that both grownups and little ones can enjoy straight out of the bowl thanks to their stem “handle” and can perk up appetizers, salads, desserts, sweet or savory sauces and more.

Outside of summer get-togethers, cherries make for a better-for-you late-night snack option as well. A cup of fresh, sweet cherries contains only 90 calories along with a low glycemic index of 22 making their cold, sweet crunch a tasty way to satisfy hunger cravings. Plus, they boast melatonin, which helps regulate circadian rhythm and promote healthy sleep patterns.  

Fresh cherries should be kept in a sealed bag or container, and keep for approximately two weeks when refrigerated. To extend the cherry season and enjoy their health benefits after summer fades, buy an extra bag or two and preserve cherries by rinsing, packing and freezing them.

Basic freezing instructions

1. Select 3-5 pounds of firm, ripe, Northwest-grown sweet cherries.
2. After rinsing and draining, spread whole cherries with stems in a layer on a baking sheet.
3. Place in freezer until firm then pack into freezer-proof containers or plastic freezer bags. Remove excess air and cover tightly.
4. Add frozen cherries to smoothies or juices, or defrost and put in hot cereal, pies, turnovers, cobblers and more. Or enjoy as a frozen, sweet late-night treat.

To create a festive cherry dish for the summer season, try this Cherry Bruschetta as a snack or appetizer. Find more recipes and cherry tips at nwcherries.com.

Cherry Bruschetta

Serves: 8

• 18        slices (1/2-inch thick) small baguette-style bread
• 1          tablespoon olive oil, divided
• 1 1/2    cups pitted Northwest fresh sweet cherries, coarsely chopped
• 1/4       cup chopped cilantro
• 1/4       cup diced yellow sweet pepper
• 2          tablespoons finely chopped green onions
• 2          tablespoons lime juice
• 1          teaspoon grated lime peel
• 1/2       teaspoon garlic salt
• 1/4       teaspoon ground black pepper
• 2          ounces fresh mozzarella cheese
• 1          tablespoon thinly sliced fresh basil

1. Heat oven to 350° F.
2. Arrange baguette slices on cookie sheet and toast one side 5 minutes. Turn slices, brush with 1/2 tablespoon olive oil and bake 5 minutes longer. 
3. Combine cherries, cilantro, sweet pepper, green onions, lime juice, lime peel, garlic salt, pepper and remaining olive oil; mix well.
4. Top each baguette with thin slice of cheese, 1 tablespoon cherry mixture and sprinkle of sliced basil. Serve warm or cold.

SOURCE:
Northwest Cherry Growers

Go Tart for Your Heart

(Family Features) Eating with heart health on your mind has never tasted so good. While many aspects of life can impact heart health, opting for nutritious foods plays an especially important role.

“Heart-healthy eating can be delicious and on-trend with vibrant colors and sweet-tart flavors. There are simple ways to add nutrient-rich ingredients to your favorite recipes that add depth of flavor and texture, too,” said Michelle Dudash, registered dietitian. “Packed with beneficial phytonutrients, including anthocyanins, research shows Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce blood pressure, reduce inflammation and reduce belly fat – all factors linked to heart disease risk.”

Start the day off by blending frozen tart cherries into a Tart Cherry Granola Smoothie Bowl or incorporating dried tart cherries into your favorite trail mix when it’s time for a snack. This heart-healthy, ruby-red fruit has a distinct sweet-tart taste that makes an easy addition to a variety of dishes and is available year-round in dried, frozen, juice and concentrate forms.

To learn more about the health benefits of Montmorency tart cherries and find more delicious recipes, visit ChooseCherries.com.

Tart Cherry Granola Smoothie Bowls
Recipe courtesy of Sonja Overhiser of A Couple Cooks on behalf of the Cherry Marketing Institute
Prep time: 10 minutes
Cook time: 45 minutes
Servings: 2

Granola:

• 1/4       cup olive oil
• 1/2       cup maple syrup
• 1          teaspoon vanilla extract
• 3          cups old-fashioned rolled oats
• 3/4       teaspoon kosher salt
• 1/2       teaspoon cinnamon
• 1          cup sliced almonds
• 1          cup dried Montmorency tart cherries
• 1/2       cup pepitas

Smoothie Bowl:

• 2 1/2    cups frozen Montmorency tart cherries
• 2          tablespoons fresh lemon juice (1 lemon)
• 1 1/2    tablespoons maple syrup
• 1          ripe banana
• 1          cup almond milk, plus additional (optional)

1. Heat oven to 325° F.
2. In small bowl, whisk together olive oil, maple syrup and vanilla.
3. In separate bowl, stir together oats, salt, cinnamon and almonds. Pour in mixture. Bake about 45 minutes until golden brown, stirring every 15 minutes and watching carefully near end of baking, stirring more, if necessary.
4. Roughly chop dried cherries.
5. When granola is baked, cool slightly then stir in cherries and pepitas.

Note: Granola can be stored in air-tight container up to 1 month.

To make smoothie bowl: Blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.

Serve smoothie in bowl with 1/4 cup tart cherry granola.

SOURCE:
Cherry Marketing Institute

Sweet Spring Desserts

(Family Features) When the scent of fresh blooms begins to fill the air, it’s a sure sign that spring has sprung. It’s the perfect time of year to gather loved ones for a leisurely meal, then linger over dessert as you enjoy this season of refreshment.

No dessert menu is complete without an array of treats, and these creamy, homemade Blueberry Key Lime Cheesecake Bars are the perfect way to put a sweet finishing touch on your celebrations. Or go for a crowd pleaser with this Cherry Cheesecake Lush Dessert and its smooth, velvety texture and plump, juicy cherries.

The secret ingredient in each of these desserts is Lucky Leaf Fruit Fillings, which are GMO-free and contain plenty of fruit – and no high-fructose corn syrup – for exceptional tasting desserts every time. With popular flavors like apple, blueberry, cherry and strawberry, you have plenty of convenient, versatile ways to dress up desserts.

Find more tasty treats for all your spring entertaining at luckyleaf.com.

Blueberry Key Lime Cheesecake Bars
Recipe courtesy of Inside BruCrew Life blog
Prep time: 25 minutes
Cook time: 45 minutes
Servings: 24

• Nonstick cooking spray
• 30        vanilla cream-filled cookies
• 1/4       cup butter, melted
• 3          packages (8 ounces each) cream cheese, softened
• 3/4       cup sugar
• 3/4       cup sour cream
• 1/3       cup key lime juice
• 1          tablespoon key lime zest
• 1/4       cup flour
• 3          eggs
• green gel food coloring (optional)
• 1          can (21 ounces) Lucky Leaf Blueberry Pie Filling, divided
• 1          container (8 ounces) whipped topping, thawed
• key lime slices (optional)

1. Place baking sheet on bottom rack of oven. Fill halfway with water. Heat oven to 325° F. Line 9-by-13-inch pan with foil and spray with nonstick spray.
2. Using food processor, pulse cookies until crumbly. Stir together crumbs and butter. Press evenly into bottom of prepared pan.
3. Beat cream cheese until creamy. Add sugar and sour cream, and beat again until smooth. Add key lime juice, zest and flour, and beat until mixed thoroughly. Add eggs, one at a time, and beat gently after each. Add green food coloring to cheesecake mixture, if desired.
4. Spread cheesecake batter evenly over crust in pan. Add 1 cup of blueberry pie filling over top of cheesecake. Use butter knife to gently swirl pie filling into cheesecake. Do not let knife go through to crust.
5. Place pan on oven rack above tray of water. Bake 45-48 minutes. Remove immediately and place on wire rack for 1 hour then place in refrigerator until completely chilled.
6. Cut into 24 squares and serve with whipped topping, remaining pie filling and key lime wedges.

Cherry Cheesecake Lush Dessert
Recipe courtesy of Lemon Tree Dwelling blog
Prep time: 15 minutes
Cook time: 15 minutes
Servings: 12

• 1          cup vanilla wafer crumbs
• 1          cup finely chopped pecans
• 1          cup butter, melted
• 8          ounces cream cheese, softened
• 1          cup powdered sugar
• 16        ounces whipped topping, divided
• 2          small boxes cheesecake-flavored pudding
• 3          cups milk
• 1          can (21 ounces) Lucky Leaf Cherry Pie Filling
• 1/2       cup. chopped pecans

1. Heat oven to 350° F.
2. In medium mixing bowl, combine vanilla wafer crumbs, finely chopped pecans and butter.
3. Press into 9-by-13-inch baking pan; bake 15 minutes. Remove from oven and cool.
4. In separate mixing bowl, combine cream cheese, powdered sugar and 1 1/2 cups whipped topping. Mix until smooth; spread evenly over cooled crust.
5. Combine cheesecake pudding mix, milk and 1 1/2 cups whipped topping, and mix until smooth. Spread evenly over cream cheese layer in pan.
6. Top with pie filling, remaining whipped topping and chopped pecans.

SOURCE:
Lucky Leaf