Tart cherries have powerful secret nutrients. Studies have found that the antioxidants in tart cherries continue to increase until they reach peak ripeness. Consuming them when they are ripe will offer you the most benefits.
These properties called anthocyanins could improve our health by:
- Cutting down on inflammation and decreasing muscle soreness.
- Producing beneficial metabolic effects such as decreasing fat, sugar, and insulin levels in the blood.
- Melatonin in rich tart cherries may help sleep disturbances.
- Phytonutrients in cherries act as antioxidants to help reduce free radicals in the body, possibly reducing the risk of some types of cancer and Alzheimer’s disease
3/4 cup canned, pitted red tart cherries in water, chilled in the refrigerator, undrained
1/2 cup low fat milk or dairy-free milk
1/2 cup frozen berries
8 oz. low fat cherry Greek yogurt
1 small banana
Place all ingredients in a blender and blend until smooth. More or less milk can be added to achieve desired consistency.
Makes 3 servings
Total fat 2 g (1 g saturated fat)
Carbohydrate 33 g
Protein 6 g
Fiber 2.8 g
Sodium 72 mg
Vitamin C 6 mg
Vitamin A 635 IU
As we support good health, everyone should try to eat more fruits and vegetables so by adding tart cherries or the concentrate you can easily add one more serving of fruit to your meal plan each day!
Writer: Marie Diniaco Economos, Ohio State University Extension, Family and Consumer Sciences Educator, Trumbull County, Western Reserve EERA, Economos.firstname.lastname@example.org
Reviewers: Linnette Goard, Field Specialist, Food Safety, Selection and Management, Family and Consumer Sciences, Ohio State University.
Michelle Treber, Ohio State University Extension, Family and Consumer Sciences Educator, Pickaway County, Heart of Ohio EERA, email@example.com
For more information on how to maximize nutrients in other fruits and vegetables visit: Farm to Health Series: http://localfoods.osu.edu/maximizenutrients
Recipe developed by Robin Ralston and Morgan Orr, The Ohio State University available from: http://localfoods.osu.edu/sites/d6-localfoods.web/files/Cherries_0.pdf