Cherry-Season: Healthy Recipes for Cherry Lovers
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Exploring Unique Healthy Cherry Recipe Ideas
The Cherry season is in June and July. However, some varieties are already ripe by the end of May, depending on the location. For sour cherries, the harvest season sometimes extends into August.
Cherries are packed with vitamins, minerals, and other healthy nutrients. They have anti-inflammatory and antioxidant properties. How many calories are in sour and sweet cherries? How healthy are they?
Botanically, cherries are stone fruits belonging to the rose family. There are two main varieties: sweet cherries (Prunus avium) and sour cherries (Prunus cerasus). Both varieties have subspecies that differ in color, shape, and flesh consistency. Sweet cherries tend to have softer flesh. Sour cherries are often processed into jams, compotes, or juices.
Sweet and sour cherries are low in calories. Whether sweet or sour, these small fruits are packed with healthy nutrients. The amounts vary among the different varieties. Sweet and sour cherries differ only slightly in calorie count and sugar content. 100 grams of cherries contain about 70 kilocalories and 13 to 15 grams of sugar. The tart taste of sour cherries is not due to a lower sugar content, but rather to a higher acid content.
Cherries contain a variety of vitamins. These include vitamin C (ascorbic acid), which strengthens the immune system.
Sour cherries, in particular, provide a high amount of vitamin A in the form of beta-carotene. Vitamin A supports vision, skin health, and the immune system. Sour cherries are also among the fruits with particularly high levels of folate (vitamin B9), also known as folic acid. Folate is essential for cell growth and division.
Cherries contain minerals such as iron and potassium, which support blood formation and heart health. Anthocyanins in cherries have antioxidant and anti-inflammatory effects.
Are cherries good for weight loss?
Due to their high water content and the wide variety of vitamins, minerals, and dietary fiber they contain, cherries make a healthy snack. As such, they can complement a balanced diet when following a weight-loss plan.
Cherries are delicate and do not store well. Therefore, they should be eaten within two to three days. They are best stored in the refrigerator with the stems still attached.
Canned or frozen cherries
Since cherries are in season for only a short time, people often turn to canned varieties. Even processed sour cherries still contain a wide variety of vitamins, minerals, and antioxidants. However, a lot of sugar is often added to fruit during canning, which extends its shelf life. So while sour cherries in jars still contain healthy nutrients, the increased sugar and calorie content should be taken into account when consuming them.
Freeze them. To enjoy the fruit even outside of cherry season. It preserves the healthy nutrients and eliminates the need to add sugar. They’re the perfect topping for granola or a smoothie ingredient.
Vegan Black Forest Cake
Two layers of moist chocolate cake —a cherry filling with the perfect sweet and tart balance. Light coconut whipped cream frosting. And it’s sure to impress vegans and non-vegans alike.
Vegan Cherry Pie
The vegan Cherry Pie is golden and delicious, and it’s lower in fat than a traditional pie, which means you can have twice as much. 🙂 A soy-free, nut-free recipe.
Small Batch Blackberry Cherry Jam
Breakfast will be anything but bland with this easy, small-batch blackberry cherry jam! Perfect for topping toast, waffles, and pancakes, or filling delicious homemade cakes.
Black Cherry Ice Cream
Delicious Black Cherry Ice Cream recipe made using fresh dark cherries, vanilla bean, and amaretto. With a creamy coconut-and-oat milk base, this vegan ice cream has a perfectly scoopable consistency.
Sour Cherry Crisp
This sour cherry crisp uses fresh, tart cherries and an easy, gluten-free, vegan topping. It’s the perfect, easy, patriotic summer dessert everyone will love!
Chocolate Cherry Smoothie
Chocolate-covered cherry milkshake, anyone? This sweet chocolate cherry smoothie is ready in just 5 minutes with 6 simple ingredients. Dark cherries combine with banana, cocoa powder, almond milk, and a touch of maple syrup for the ultimate easy breakfast or satisfying snack.
Persian-inspired sour cherry rice (gluten-free; dairy-free; vegan)
I made this rice dish based on the Iranian recipe for Alo-balo polo, or sour cherry rice. Traditionally, chicken is added, and the dish is served at a celebration. I made my meat-free version to serve as a side dish. It is only mildly spiced so that it will go with anything.
Rice Salad With Nuts and Sour Cherries From ‘Plenty More’
This salad from Yotam Ottolenghi’s newest cookbook, Plenty More, has a lot going on and everything going for it. The mix of grains—white basmati rice, wild rice, and quinoa—is beautiful and texturally interesting.
Cherry Pistachio Quinoa Salad
Cherry Pistachio Quinoa Salad – Quinoa tossed with juicy cherries, nutty pistachios, and fresh mint, and dressed with a simple apple cider dressing. It tastes AMAZING and is super easy to make!
See also > Absolutely Irresistible Raw Fruit Treats With Cherry.
Are you ready to start preserving fresh food for yourself?
Master Garden Instructor Stacey Murphy has mentored thousands of people so they can nourish their loved ones with homegrown, organic food.
In this Masterclass, she shows you how to preserve your harvests so you can enjoy fresh flavors year-round:
(Featured Images by Wolfgang Claussen from Pixabay and Image by Hans Benn from Pixabay)
