Market Watch: Sweet Cherries
Few fruits taste as amazingly sweet and scrumptious as a freshly picked cherry. Head out to your local farmers market soon, as they are only available for a short time.
One cup of cherries contains 90 calories, 22 grams of carbohydrates, 3 grams of fiber and 1 gram of protein. You will also find about 10 percent of the daily requirement for potassium, 16 percent for vitamin C and 3 percent for iron. Cherries are rich in antioxidants known as anthocyanins, powerful plant compounds that may help reduce the risk of heart cardiovascular disease and certain types of cancer.
Enjoy cherries as part of snacks, baked goods, beverages and frozen treats. Accompany them with flavors like almond or vanilla to enhance the natural essence of this magnificent fruit. Sweet preparations are most intuitive, but the tangy flavor also works well in savory applications like salsas and pan sauces.
When at the market, look for cherries that are deep red in color, firm and unblemished. Once you bring them home, store them in the fridge wrapped in a plastic bag. You can also freeze pitted cherries for up to six months. Use this step-by-step guide to learn how to easily pit fresh cherries.
Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc. , which specializes in culinary and sports nutrition.