  Warmed superfruit salsa of dried cherries, cranberries and blueberries add an excellent antioxidant boost to your favourite pancake, waffle, French toast or even hot cereal dish. (Courtesy of choosecherries.com) |
We're all tarted up for tart cherries.
Research shows this delightful fruit has emerged as one of nature's most powerful antioxidant superfruits with everything from cancer-fighting properties to aids for those suffering from arthritis and gout.
According to choosecherries.com, tart cherries, commonly found in dried, frozen and juice forms, are rich in antioxidants and contain potent "phytonutrients" including anthocyanins, plant pigments that have been linked to a variety of health benefits. (Anthocyanins are found in aspirins and prescription drugs used to reduce inflammation in joints. People have said that within two weeks they have noticed a significant difference.)
And — did you know tart cherries act as a natural melatonin to help you sleep!
It's all this — and flavour, too — in this bright, tiny ball of tart flavour, that works well in both sweet and savoury dishes.
Tart cherries are available year-round. What a wonderful fruit to enjoy, especially during these frigid winter months. Enjoy the following recipes courtesy of choosecherries.com.
POWER BERRY TRAIL MIX SNACK COOKIE
A super mix of nutrients, perfect for a simple grab-and-go snack, lunchbox treats or breakfast on the go.
1/2 cup (125ml) butter
1/4 cup (50ml) plain yogurt
1 cup (250ml) brown sugar
1/3 cup (75ml) granulated sugar
1/3 cup (75ml) honey
2 tsp. (10ml) vanilla extract
2 eggs, slightly beaten
1 1/2 cups (375ml) oats
1 cup (250ml) whole wheat flour
3/4 cup (175ml) all purpose flour
1 1/2 tsp. (7ml) baking powder
1 tsp. (5ml) baking soda
1/4 cup (50ml) flax seed
1/2 cup (125ml) dark chocolate chips
1 1/2 cup (375ml) dried tart cherries
3/4 cup (175ml) toasted almonds
Cream butter, yogurt and sugars in a small mixing bowl. Drizzle in honey and vanilla, mix well, add eggs. Set aside.
Sift all dry ingredients in another bowl. Add egg mixture to flour mixture. Stir in oats, flax seed, chocolate, almonds and cherries.
Spray muffin pan wells with non-stick spray. Place one heaping tablespoon of batter into each well.
Bake in preheated 350F (180C) oven for 10-12 minutes or until golden brown.
Makes about 2 dozen cookies.
HEART-HEALTHY SUPER FRUIT SALSA
Warmed superfruit salsa of dried cherries, cranberries and blueberries add an excellent antioxidant boost to your favourite pancake, waffle, French toast or even hot cereal dish.
2/3 cup (150ml) dried tart cherries
1/4 cup (50ml) EACH dried cranberries, dried wild blueberries
1 1/2 cups (375ml) water
1/2 cup (125ml) tart cherry juice
3 Tbsp. (45ml) packed brown sugar
6 inches stick cinnamon, broken into 2-inch pieces
Dash ground cloves
1/3 cup (75ml) water
1 Tbsp. (15ml) cornstarch
Combine cherries, cranberries, blueberries, 1 1/2 cups (375ml) water, cherry juice, brown sugar, stick cinnamon and cloves in a medium saucepan. Bring to boil. Reduce heat; gently simmer, uncovered, for 5 minutes. Stir together 1/3 cup (75ml) water and cornstarch. Add cornstarch mixture to cherry mixture. Bring to a boil. Reduce heat; gently simmer, uncovered, for 2 minutes. Remove from heat; remove stick cinnamon. Serve mixture warm over pancakes, waffles, French toast, hot cereal or ice cream.
Makes 8 servings.
CHERRY HOME FRIES
A new twist on a favourite classic.
5 medium waxy potatoes cut into 1-inch cubes
1 onion, sliced
1 cup (250 ml) dried tart cherries
3 Tbsp. (45 ml) olive oil (plus extra if needed)
1-2 tsp. (5 -10 ml) crushed red chilies (optional)
Salt and pepper to taste
Sauté onions and cherries over low-medium heat for 15 minutes or until onions become a deep brown (but not burnt).
At same time as onions are cooking, boil potatoes in salted water until fork tender.
Drain and add potatoes to skillet withonions (with the extra oil if needed) and sauté for 5 minutes on high to crisp up potatoes. Season with salt, pepper, and chilies, to taste.
Serves 4.
MANGO CHERRY AVOCADO SALAD
Create a super refreshing, yet simple to prepare, salad with slices of avocado, chunks of mango, and a heaping of dried cherries.
8 cups (2L) spring mix lettuce
3 Tbsp. (45ml) tart cherry juice
1 Tbsp. (15ml) rice wine vinegar
1 /2 tsp. (2ml) dry mustard
1 tsp. (5ml) coriander seeds, coarsely cracked
1 Tbsp. (15ml) honey
1 Tbsp. (15ml) olive oil
Salt and pepper to taste
1/3 cup (75ml) diced red onion
2 ripe avocados, peeled, seeded, and sliced thin
1 large, ripe mango, peeled, seeded, and chopped
1 1/3 cups (325ml) dried tart cherries
Divide lettuce evenly onto 4 salad plates. Set aside. In a small bowl, whisk together cherry juice, vinegar, mustard, coriander seeds, honey, olive oil, and salt/pepper. Set aside. Layer evenly atop each of lettuce heaps, diced red onion, avocado slices, mango chunks, and cherries. Drizzle dressing over top and serve immediately.
Makes 4 servings.
