Cherries

Cherries have recently turned up in the produce section of the local Publix. I love cherries, for several reasons, not the least of which is that they taste good. (At least, I think they do!) Besides tasting good and being good for you, I read several years ago that cherries (at least the tart ones) are natures painkiller.

I can hear it now: What?!?! You’re kidding, right? Nope. According to an article in the July 2010 issue of Runner’s World (”Eat This Now: Sour Cherries”), “Sour (or tart) cherries are nature’s painkiller.” (Hint: it’s a short article, but at the end, where it reads ”Kitchen Simple”, there are several ways to get cherries into your diet.) I also Googled “tart cherries” and found numerous hits, including Prevention (”3 Unbelievable Benefits of Tart Cherry Juice”) and WebMD (”Sour Cherry”). I do know I’ve tried eating sour cherries, and even sweet ones, and it seems to help me.

But even if you’re not willing to try cherries to help ease pain, eat them, at least, because they taste good!

Here are six cherry recipes to try. Enjoy!

SPINACH-QUINOA SALAD WITH CHERRIES AND ALMONDS

This is from the July 2006 issue of Vegetarian Times, and begins, “This salad is perfect for picnics because it's filling and won't get soggy. It also works well with couscous or bulgur.” Serves 6.

To view this online, click here.

1/4 cup sliced almonds

1 1/2 cups quinoa, rinsed and drained

2 cups spinach leaves

2 cups fresh cherries, pitted and halved, or 1 cup dried cherries, chopped

1 cucumber, peeled, seeded and cut into 1/3-inch dice (about 1 1/2 cups)

1 15-oz. can chickpeas, rinsed and drained

1 small red onion, finely chopped (about 1/2 cup)

1/4 cup plain low-fat yogurt

3 Tbs. olive oil

2 Tbs. fresh lemon juice

2 cloves garlic, minced (about 2 tsp.)

Preheat oven to 350°F. Spread almonds on baking sheet, and toast 7 to 10 minutes, shaking pan occasionally, or until golden brown. Cool.

Bring 3 cups salted water to a boil in pot over medium-high heat. Stir in quinoa. Reduce heat to medium low, cover, and simmer 15 minutes, or until all liquid has been absorbed.

Remove from heat and cool, covered, in pot.

Lay 5 or 6 spinach leaves flat on top of one another on cutting board. Roll tightly into cylinder, then slice into slivers. Repeat with remaining spinach.

Toss together quinoa, almonds, spinach, cherries, cucumber, chickpeas and red onion in large serving bowl. Whisk together yogurt, olive oil, lemon juice and garlic in small bowl. Pour over salad, and toss to coat. Season to taste with salt and pepper. Chill 30 minutes to allow flavors to develop, then serve.

nutritional information Per SERVING: Calories: 352; Protein: 11 g; Total Fat: 12 g; Saturated Fat: 1 g; Carbohydrates: 52 g; Cholesterol: 1 mg; Sodium: 492 mg; Fiber: 8 g; Sugar: 10 g

THREE-CHERRY CRUMBLE

This also comes from the July 2006 issue of Vegetarian Times, and begins, “Take cherry flavor to the max with this healthy crumble. The filling is sweetened with cherry juice and dried cherries, while the topping is made with whole-wheat pastry flour. (Note: If you want to use tart cherries in this recipe, add 1/2 cup brown rice syrup to the filling ingredients.)” Serves 8.

To view this online, click here.

Three-Cherry Filling

3 cups fresh or frozen pitted cherries

1 cup cherry juice, pomegranate juice or cranberry juice

1/2 cup dried cherries

1/4 cup cornstarch or arrowroot powder

Sesame Seed Topping

1 1/2 cups whole-wheat pastry flour

1/4 cup sesame seeds

1/2 cup vegetable oil

1/2 cup brown rice syrup

1/2 tsp. vanilla extract

Preheat oven to 375F.

To make Three-Cherry Filling: Combine fresh cherries, juice and dried cherries in large nonreactive saucepan. Bring to a boil, reduce heat to medium low, and simmer 5 minutes. Remove from heat, and stir in cornstarch. Spoon into 9×9-inch baking dish.

To make Sesame Seed Topping: Stir together flour and sesame seeds in large bowl. Whisk together vegetable oil, rice syrup and vanilla in small bowl. Stir oil mixture into flour mixture until it clumps together.

Crumble topping over cherry filling. Bake 45 minutes, or until topping is golden brown. Let stand 10 minutes before serving.

nutritional information Per SERVING: Calories: 375; Protein: 4 g; Total Fat: 15 g; Saturated Fat: 2 g; Carbohydrates: 54 g; Sodium: 47 mg; Fiber: 5 g; Sugar: 25 g; Vegan

MINI CHERRY CLAFOUTIS

This is also from the July 2006 issue of Vegetarian Times, and begins, “Clafouti, a rustic French dessert, gets a chic twist with these individual versions made in muffin tins. This is also a great all-purpose recipe for other fresh fruit such as apricots, apples, peaches, pears or berries.” Serves 12.

This can be found online by clicking here.

2 large eggs

1/2 cup sugar

1/3 cup ground almonds or almond flour

1/3 cup all-purpose flour

1 cup low-fat milk

1/2 tsp. vanilla extract

1/8 tsp. almond extract

2 cups pitted fresh or frozen cherries, thawed and drained

confectioners' sugar, for garnish

Preheat oven to 400F. Coat 12 muffin cups with nonstick cooking spray.

Whisk together eggs and sugar in bowl. Add ground almonds and flour, and whisk until smooth. Gradually add milk, whisking constantly, until smooth batter forms. Stir in vanilla and almond extracts. Transfer batter to 4-cup measuring cup or pitcher.

Divide cherries among prepared muffin cups (about 5 cherries per cup). Pour batter into each cup. Bake 20 minutes, or until clafoutis puff up and brown around sides. Cool completely.

Unmold clafoutis with thin spatula or two soup spoons. To warm before serving: Preheat oven to 250F. Place clafoutis on baking sheet lined with aluminum foil. Cover with second sheet of foil, and warm 10 to 15 minutes. Transfer to serving plates and sprinkle with confectioners’ sugar.

nutritional information Per SERVING: Calories: 96; Protein: 3 g; Total Fat: 2 g; Carbohydrates: 16 g; Cholesterol: 36 mg; Sodium: 23 mg; Fiber: 1 g; Sugar: 13 g

CHOCOLATE-CHERRY BREAKFAST BREAD

A final one from the July 2006 issue of Vegetarian Times, this one begins, “Even our testers who said they don’t like the classic chocolate-cherry combo reached for seconds of these! For a festive brunch or a lazy Sunday breakfast, start a day ahead so you can serve the rolls right from the oven.” Makes 16 rolls.

To view this online, click here.

1 0.25-oz. pkg. yeast

1/3 cup plus 1 Tbs. sugar

2 1/3 cups all-purpose or bread flour

1/3 cup unsweetened cocoa powder

1 tsp. salt

2 Tbs. unsalted butter, melted

4 oz. semi-sweet chocolate, chopped, or 1/2 cup chocolate chips

1 1/2 cups fresh or frozen pitted cherries, drained, or 1 cup dried cherries, coarsely chopped

Dissolve yeast and 1 Tbs. sugar in 1 cup warm water. Let stand 5 minutes, or until water is cloudy and smells yeasty.

Sift remaining sugar, flour, cocoa and salt in large mixing bowl. Add water and yeast to flour mixture, and stir with wooden spoon or spatula until smooth dough forms. Fold in butter. Transfer dough to well-floured work surface, and knead 7 to 10 minutes, or process 3 minutes in food processor, or until dough is smooth and elastic and no longer sticks to your hands.

Pat dough into 10-inch square. Place chocolate pieces and cherries in center of square, then fold in sides like an envelope. Press edges to seal. Gently knead dough 10 to 12 times, or until chocolate and cherries are evenly distributed throughout. Transfer to oiled bowl, cover with clean dishtowel, and let rise 1 1/2 hours in warm place.

Punch down dough. Cover and store in refrigerator overnight, if desired, or place on well-floured work surface. Roll into thick log, then cut log into 16 equal rounds. Roll each round into a tight ball, and place on baking sheet coated with nonstick cooking spray. Repeat with remaining dough. Set baking sheet in warm place, and let rolls rise 30 to 45 minutes.

Preheat oven to 375°F. Bake rolls 20 to 25 minutes, or until tops appear dry and centers spring back when touched. Cool 15 minutes before serving.

nutritional information Per SERVING: Calories: 141; Protein: 3 g; Total Fat: 3 g; Saturated Fat: 2 g; Carbohydrates: 26 g; Cholesterol: 4 mg; Sodium: 147 mg; Fiber: 1 g; Sugar: 11 g

CHICKPEA AND CHERRY FRITTATA

This is from the February 2014 issue of Runner’s World. It begins, “All runners (not just diabetics) benefit from the abundant carbs, protein, and antioxidants in this tasty dish. ‘It's big and bold-flavored,’ says (Sam) Talbot,” a runner, surfer, and type 1 diabetic who “makes this dish for a hearty pick-me-up breakfast after a morning workout.” Serves 4 to 6.

To view this online, click here.

Ingredients

8 eggs, lightly whisked

1 can (15 ounces) chickpeas, rinsed and drained

1 cup chopped fresh cherries or 1/2 cup chopped dried cherries

4 ounces goat cheese, crumbled

1/4 cup unsweetened almond milk

1 tablespoon chopped fresh thyme leaves

2 tablespoons agave nectar or honey

1 teaspoon cream of tartar

1 tablespoon olive oil

1/4 cup loosely packed, torn fresh mint leaves for garnish

Instructions

Preheat the oven to 350°F. In a bowl, mix the eggs, chickpeas, cherries, goat cheese, almond milk, thyme, agave nectar, and cream of tartar. In a medium ovenproof skillet, heat the oil over medium heat. Pour the egg mixture into the skillet and cook for 2 minutes without stirring. Transfer the skillet to the oven and bake till the eggs are puffed and set in the middle, about 20 minutes. Let the frittata cool for 5 to 10 minutes. With a rubber spatula, gently work the frittata out of the pan and transfer it to a cutting board. Cut the frittata into wedges and serve garnished with the mint. Serves four to six.

Nutrition Information: Calories Per Serving: 395; Carbs: 25 g; Fiber: 4 g; Protein: 22 g; Fat: 22 g

CHERRY, CRANBERRY AND BLUEBERRY SMOOTHIE

I made this last week. Majorly yummy!

2 cups soy milk (plain or vanilla soy milk)

3/4 - 1 cup cherries, cut up and pittied

1/2 cup frozen cranberries

1/2 cup frozen blueberries

Put all ingredients in a blender and blend until smooth. Makes 2 servings.