Cherries are high in antioxidants, including vitamin C. Sundae topper, cocktail garnish, pie filling — cherries may not have the healthiest associations, but they are among the healthiest fruits. A lot of the credit goes to high concentrations of anthocyanins, the plant-based compounds that give cherries their rich color […]
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Sundae topper, cocktail garnish, pie filling — cherries may not have the healthiest associations, but they are among the healthiest fruits. A lot of the credit goes to high concentrations of anthocyanins, the plant-based compounds that give cherries their rich color and antioxidant properties.
While their small size, high antioxidant content, and use as a pie filling often see cherries lumped in with berries, they’re more closely related to peaches, apricots, and olives, other one-pitted fruits known as stone fruit or drupes.
Cherries can be tart (also known as sour cherries) or sweet. Tart cherries have gotten a lot of attention because research indicates the fruit and its juice have benefits including improved athletic recovery, better sleep, and lower levels of chronic inflammation.
In spite of their higher sugar content — one cup with pits has more than 17 grams (g) — sweet cherries have plenty of perks, too. They are a particularly good source of vitamin C, which helps improve immunity and promote skin health.
They also contain vitamin A and a variety of B vitamins that your body needs to thrive, and are a good source of dietary fiber, which aids digestion, gut health, and weight loss and maintenance.
And of course, as their deep ruby color indicates, sweet cherries are high in antioxidants including anthocyanins, which have been shown to reduce inflammation, so they may decrease the risk of chronic conditions such as heart disease, diabetes, and certain types of cancer.
Sweet cherries make a great snack, but are also an incredibly versatile fruit that can be used in savory dishes as well as sweet desserts. Here are seven recipes that can put the cherry on top of your healthy diet today.
1
Adobe Stock
Cherry Fruit Leather
Fresh fruit can go bad quickly, but fruit leathers are a great option when you need an on-the-go snack that won’t spoil, and surprisingly easy to DIY. You can make this cherry fruit leather year-round using frozen fruit, which is picked at the peak of its ripeness.
SERVES
16
CALORIES PER SERVING
40
AUTHOR
REVIEWED BY
2
Adobe Stock
Cherry, Almond, and Goat Cheese Salad
Cherries are one of the most delicious treats that summer has to offer, and make a great salad topper, because their sweetness is balanced by tangy goat cheese and salty almonds. Cherries are a good source of vitamin C, an antioxidant and has been linked to improved immunity, collagen synthesis, and wound healing.
contains Tree Nuts, Dairy
SERVES
4
CALORIES PER SERVING
275
AUTHOR
REVIEWED BY
3
Adobe Stock
Balsamic Roasted Cherry Crostini
Roasting cherries is a simple step that takes this appetizer to the next level. Heat caramelizes the fruit’s natural sugars for a more robust flavor that is less sweet and more savory, especially when dressed with balsamic vinegar. Paired with camembert cheese and fresh herbs, it’s the perfect topper for slices of whole grain bread.
contains Wheat, Dairy
SERVES
8
CALORIES PER SERVING
193
AUTHOR
REVIEWED BY
4
Adobe Stock
Pan-Fried Pork Chops with Cherry Sauce
Pork chops make for a quick and easy dinner with lean protein at its center. A simple cherry sauce takes only minutes to make, while adding flavor and valuable nutrients such as vitamin C, potassium, and fiber.
SERVES
4
CALORIES PER SERVING
328
AUTHOR
REVIEWED BY
5
iStock
Cherry Pie Smoothie
Although fresh cherries are only in season during summer months, frozen, canned, or jarred work, too. Cherries have antioxidant and anti-inflammatory properties, according to Nutrients, and are a natural source of melatonin, a compound that aids sleep. (Tart cherries are highest in melatonin but sweet cherries have it as well.) Riced cauliflower may seem like an odd addition, but its taste is easily masked and it gives this smoothie a creamy body and bonus vitamin C, while adding a serving of vegetables to the mix.
contains Dairy
4.8 out of 12 reviews
SERVES
2
CALORIES PER SERVING
264
AUTHOR
6
Shutterstock
Chocolate Oatmeal With Cherry Sauce
This spin on morning oats delivers a chocolate fix first thing. Try soaking steel-cut oats overnight to slash their cook time. Research suggests blood sugar and insulin responses are better after eating intact oat kernels, like steel-cut oats, than after eating instant oats. This dish is filling and packed with nutrition. For example, the cherries lend vitamin C, per the U.S. Department of Agriculture (USDA), which may protect against chronic disease, the National Institutes of Health notes.
SERVES
4
CALORIES PER SERVING
387
AUTHOR
REVIEWED BY
7
Ina Peters/Stocksy
Frozen Cherry Berry Bark
This twist on chocolate bark uses yogurt as a base, so you get protein and probiotics, along with fresh fruit and pistachio crunch. It's tasty, healthy, and so easy to make: Just stir together and freeze. The cherries and berries are packed with antioxidants, which, the Mayo Clinic states, provide protection from free radicals and decrease risk of heart disease and certain types of cancer. Likewise, the pistachios are a rich source of healthy unsaturated fats, according to an article published in May 2016 in Nutrition Today, making this dessert a well-balanced indulgence.
contains Dairy, Tree Nuts
5.0 out of 3 reviews
SERVES
8
CALORIES PER SERVING
87
AUTHOR
REVIEWED BY
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Lynn Grieger, RDN, CDCES
Medical Reviewer
Lynn Grieger is a registered dietitian-nutritionist, certified diabetes care and education specialist, certified personal trainer, and certified health and wellness coach. She completed requirements to become a registered dietitian at Valparaiso University in 1987 and completed a dietetic internship at Ingalls Memorial Hospital in Harvey, Illinois, in 1988.
Lynn brings her expertise in nutrition, exercise, and behavior change to her work in helping people reach their individual health and fitness goals. In addition to writing for Everyday Health, she has also written for websites and publications like Food and Health Communications, Today's Dietitian, iVillage.com, and Rodale Press. She has a passion for healthy, nutrient-dense, great-tasting food and for being outdoors as much as possible — she can often be found running or hiking, and has completed a marathon in every state.
Kelly Kennedy, RDN, LDN
Author
Kelly Kennedy is a licensed dietitian-nutritionist with over 14 years of experience in digital media. She manages and oversees nutrition content, recipe development, meal planning, and diet and nutrition coaching at Everyday Health. She has developed and reviewed various meal plans, books, slideshows, and online tools, and has overseen the creation of more than 500 unique recipes. She received her bachelor's degree from the University of Massachusetts, Amherst, and a master's degree from the State University of New York College at Oneonta.
Kennedy enjoys anything that takes her outside, from gardening and playing in the yard with her kids to hiking and even feeding her pet chickens.
