When summer arrives, there's nothing quite like biting into a plump, juicy cherry straight off the stem. That burst of sweet-tart flavor is one of the purest joys of the season.
But these ruby red gems aren't just delicious - cherries also pack an impressive nutritional punch and can be used in all sorts of sweet and savory dishes. Let's explore the wonderful world of cherries!
<h3>Nutrition Galore in Every Cherry</h3>
Despite their small size, cherries are a nutritional powerhouse. A 1-cup serving provides:
• Vitamin C: Nearly 25% of the recommended daily value to boost immunity
• Potassium: 330mg to support heart health
• Fiber: 3 grams to aid digestion
• Plus antioxidants like anthocyanins to fight inflammation
Cherries are also a good source of melatonin, the hormone that regulates sleep cycles. Tart/sour cherries in particular contain compounds that can reduce exercise-induced muscle pain and arthritis symptoms.
<h3>Potential Cautions with Cherries</h3>
For most people, cherries are perfectly safe to enjoy in moderation. However, there are a few groups who may need to limit their cherry intake:
• Those with diabetes or prediabetes, as cherries can spike blood sugar
• People with existing kidney/gall bladder issues due to cherries' oxalate content
• Young children, as the hard pit inside can pose a choking hazard
Additionally, maraschino cherries have been heavily processed and loaded with artificial sugars, colors, and preservatives. So these neon-bright varieties won't provide the same nutritional benefits as fresh cherries.
<h3>Delightful Cherry-Filled Dishes</h3>
While there's nothing better than popping cherries into your mouth right off the stem, these gems also enhance the flavor of both sweet and savory recipes:
<b>Cherry Clafoutis (French baked custard)</b>
Ingredients:
• 1 lb fresh cherries, pitted
• 3 eggs
Classic Cherry Clafoutis Recipe
Video by Chef Billy Parisi
• 1/2 cup sugar
• 1/3 cup flour
• 1 cup milk or cream
• 1 tsp vanilla
• Butter for coating baking dish
Instructions:
1. Butter a baking dish and arrange cherries in a single layer
2. In a bowl, whisk eggs, then blend in sugar, flour, milk, and vanilla
3. Pour batter over cherries and bake at 350°F for 45-60 minutes until set
<b>Cherry Barbecue Sauce</b>
Ingredients:
• 1 cup cherry preserves
• 1/2 cup ketchup
• 2 tbsp apple cider vinegar
• 1 tbsp brown sugar
• 1 tsp smoked paprika
• 1/2 tsp cayenne pepper
Instructions:
1. Combine all ingredients in a saucepan and simmer for 10 minutes
2. Use as a glaze or dipping sauce for grilled meats, tofu, etc.
<b>Cherry Green Salad with Goat Cheese</b>
Ingredients:
• 5 oz mixed greens
• 1 cup fresh cherries, pitted and halved
• 1/4 cup sliced almonds
• 2 oz crumbled goat cheese
• Cherry vinaigrette (mix 2 tbsp olive oil, 1 tbsp cherry juice, 1 tbsp vinegar)
Instructions:
1. Toss greens, cherries, almonds and cheese in a large bowl
2. Drizzle with cherry vinaigrette and gently toss to combine
From decadent desserts to tangy-sweet sauces and salads, cherries add a vibrant burst of flavor and nutrition to so many dishes. Whether you prefer them sweet or tart, fresh or baked, these summer gems deserve a spot in your kitchen! Just be sure to enjoy them safely while respecting any potential cautions.
