Cherries are the smallest members of the stone fruit family, which includes plums, apricots, nectarines, and peaches. Cherries are typically classified as either sweet or tart. Tart cherries are also called sour or pie cherries. Sweet cherries include Bing cherries, Lambert cherries, and Rainier cherries and are grown mainly in Washington, Oregon, and Idaho. Tart cherries include the Montmorency and Balaton varieties and are produced primarily in Michigan.
Montmorency cherries only have red pigment in the fruit skin, while the fruit flesh is clear. Balaton cherries have red pigment in the fruit skin and throughout the flesh.
Nutrition Facts
The North Carolina State University dubs tart cherries a “superfood” due to their incredible nutritional content. Tart cherries have been credited with an array of health advantages. The bright red gems are an excellent source of antioxidant flavonoids known as anthocyanins – a natural compound that contributes to the ruby-red color and distinctive sour-sweet taste. The antioxidants and potential health-promoting properties ease muscle soreness after exercise, reduce the inflammation associated with gout and arthritis, help to prevent cancer, and enhance heart health. They may even help you sleep better at night because tart cherries are one of the few foods that contain melatonin, a natural hormone that regulates our sleep cycle.
Tart cherries are rich in nutrients, including vitamins A, C, and E, iron, potassium, magnesium, folate, and fiber. Finally, the little fruits are low in calories, with a mere 87 calories per 1-cup serving.
Tart cherries are seldom sold fresh in your local grocery store. They are harvested in July and are usually frozen, canned, or dried for use throughout the year. Go shopping. Look for tart cherries in the freezer and canned goods sections. Purchase canned cherries packed in water instead of sugar syrup. Pick up a bottle of 100 percent tart cherry juice and a bag of dried cherries, too.
How to Use Them
They are best known as a key ingredient in desserts, most commonly cherry pie. However, tart cherries are also delicious in preserves, main courses, salads, side dishes, sauces, reductions, glazes, and beverages. Tart cherries pair well with almonds, bacon, chicken, duck, pork, vanilla, nutmeg, saffron, citrus, cream, butter, basil, dark chocolate, anise, and cinnamon.
- Whip up a smoothie. Blend sweet fruit such as bananas or mangoes with pitted tart cherries. Splash a little tart cherry juice into the blender for an extra dose of nutrients.
- Top off breakfast. Sprinkle them over granola, yogurt, or oatmeal.
- Toss a salad. Pile dark leafy spinach on your plate and grate a sharp cheese on top. Mix together nuts with diced apple, orange slices, and a generous scoop of pitted, halved tart cherries, and place the mixture on top of the greens. Finish the salad with a tart cherry vinaigrette.
- Add to different dishes. Add cherries to citrus salads, pasta salads, quinoa, rice, bread stuffing, and vegetable dishes.
- Enjoy a snack. Relish by the handful or munch on some trail mix. Combine dried tart cherries with nuts, seeds, and a handful of dark chocolate chips for a healthy snack on the go.
- Make a marinade. Puree fresh or dried tart cherries with savory ingredients, including garlic, onion, salt, pepper, vinegar, and oil. Marinate pork or chicken overnight in the mixture, then grill, bake, or broil the meat.
- Indulge in dessert. Tart cherries are often used as the filling for a flaky, juicy pie. A healthier alternative is cherry crumble. Add them to quick breads, scones, cookies, cakes, muffins, or ice cream.
As “America’s super fruit,” cherries offer vital nutrition for a long and healthy life. Tart cherries are flavorful and versatile. I am sure you’ll find many wonderful uses for them! Ready to get more tart cherries into your life? Try the recipe below!
Written by Vicki Hayman, MS, University of Wyoming Extension Nutrition and Food Safety Educator
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