The Cherry Cookbook
366 Recipes
The Cherry Cookbook – Cherry Nutrition Facts and Health Benefits. Cherries are a nutritious, sweet treat that can be a colorful addition to a variety of dishes. The reputation of cherries as a dessert ingredient may make you wonder whether they’re healthy enough to eat daily. Cherries do provide several health benefits, especially when prepared without added sugars.
Cherry Nutrition Facts
A 1 cup (138g) serving of unpitted cherries provides 87 calories, 17.7g of sugar, and 22g of carbohydrates. Cherries are also a good source of vitamin C, calcium, iron, magnesium, and potassium. The following nutrition information is provided by the USDA.
- Calories: 87
- Fat: 0.3g
- Sodium: 0mg
- Carbohydrates: 22g
- Fiber: 3g
- Sugars: 17.7g
- Protein: 1.4g
- Vitamin C: 9.7mg
- Potassium: 306mg
- Calcium: 17.9mg
- Magnesium: 15.2mg
Carbs
A cup of cherries contains 22 grams of carbohydrate, most of which come from natural sugars. There are also 3 grams of fiber in 1 cup of cherries.
Fresh cherries are considered a low glycemic food (coming in at under 55 on the glycemic index).2
Glycemic index of foods. Queensland Government.
However, sweetened dried cherries or other varieties with added sugar will have a higher glycemic index.
Fats
Cherries are almost fat-free, with less than 1/2 gram per cup.
Protein
There are 1.5 grams of protein in 1 cup of fresh cherries.
Vitamins and Minerals
Cherries are a good source of vitamin C, potassium, calcium, magnesium, iron, and folate.1
Calories
A single serving of sweet, raw cherries with pits (1 cup, or 138g) has 87 calories. A 1 cup serving (103g) of sour raw cherries with pits has 89 calories per serving.3 A 100-gram serving of canned, drained maraschino cherries has 165 calories.4
Summary
Like most fruits, cherries are low in calories, fat, and protein. Cherries provide a healthy dose of vitamin C and potassium, and deliver an antioxidant boost from each serving.
Although cherries are naturally high in sugar, they have a large concentration of beneficial phytonutrients that have positive health effects.5
Kelley D, Adkins Y, Laugero K. A review of the health benefits of cherries. Nutrients. 2018;10(3):368. doi:10.3390%2Fnu10030368
Prevents Gout
Fresh and canned cherries have been studied since the 1950s for arthritis treatment and gout prevention. Evidence of cherries’ ability to restore normal uric acid levels has been demonstrated in multiple studies for decades.
A 2018 study showed that fresh cherry or cherry extract intake was associated with a 35% reduction in gout attacks during two days.6
May Lower Risk of Cancer
The rich color in cherries comes from anthocyanins, powerful antioxidants that help the body mitigate cancer-causing oxidative damage.5 Cherries also have vitamin C, which may be associated with a lower risk of lung cancer in people who smoke.7
In addition, the fiber in cherries is known to protect against colon cancer. Including cherries and other fruits and vegetables in your meal plan is a good step toward reducing the risk of several forms of cancer.
Reduces Muscle Soreness
Along with antioxidant properties, cherries are anti-inflammatory. Consuming tart cherries following intense exercise can reduce muscle damage, making tart cherry juice a great supplement for joint health. By measuring two common byproducts of exercise recovery, creatine kinase and lactate dehydrogenase, researchers found cherries beneficial in alleviating soreness and shortening recovery time.6
Aids Heart Health
A single dose of Bing cherry juice has significantly reduced systolic and diastolic blood pressure levels within 2 hours in older adults.6 Given cherries’ anti-inflammatory effects and high potassium content, it only makes sense to include cherries in a heart-healthy meal plan. By consuming whole cherries, you also get added cholesterol-lowering effects from the fiber.
Supports Memory Function
The flavonoids and anthocyanins in dark-colored cherries help protect the brain from oxidative damage.8 Oxidative damage can occur in the brain due to aging, environmental stressors like smoking, and chronic medical issues like high blood pressure or diabetes. Filling your menu with vibrant fruits and vegetables, like cherries, may help protect your memory over the years.
Allergies
Cherry allergies have been known to occur and are sometimes correlated with strawberry, grape, and other fruit and vegetable sensitivities.9 Symptoms of a cherry allergy can include hives, swelling, vomiting, tightness in the chest and. throat, and shortness of breath. See your doctor for a personalized evaluation if you suspect an allergy to cherries.
Adverse Effects
Cherry pits contain a dangerous chemical called amygdalin. Although you shouldn’t worry if you accidentally swallow one pit, it’s best to avoid it. Watch out for crushed cherry pits because the amygdalin is more readily absorbed.10
If you live with irritable bowel syndrome (IBS), it’s worth noting that cherries are high in FODMAPs, a form of carbohydrate that can trigger flare-ups for some people.11 Those with a sensitivity to FODMAPs may need to avoid cherries and other stone fruit to help control their symptoms. If you have trouble digesting cherries, speak with a registered dietitian or gastroenterologist for individualized recommendations.
Varieties
There are several varieties of cherries that vary in color, size, and sweetness. Large and dark red Bing cherries are the most common in the United States. Other types include Royal Ann, Black Tartarian, Rainier, Stella, Chelan, and more.12
The bright red cherries you see on top of ice cream sundaes are called maraschino cherries, made from a light-colored variety that has been sweetened and preserved. For maximum health benefits, choose dark-colored cherries without added sugar. Cherries can be purchased frozen, fresh, canned, jarred, or dried.
When It’s Best
Frozen, dried, or preserved cherries can be purchased at any time of the year in most grocery stores, as can fresh cherries that have been imported. Cherries are generally in season during the hot summer months, and certain varieties have longer growing seasons than others. Visit your local farmer’s market to find out when cherries are available in your area.
Choose fresh cherries that are free of damage or mold. Look for cherries that are shiny and firm with green stems still attached. Fresh cherries should appear plump, never shriveled.
Wow! Cherries are a great Fruit for many aches and pains as well as nutritional value.
Guess You’re in the right place since the Focus here is on Cherries and Recipes.
So, let’s get started and check out some of these awesome recipes…
Chewy Oatmeal Cherry Toffee Crisps Baked Cherry Tomatoes with Garlic Chocolate Cherry Chip Cake Chocolate Cherry Cake IV Cherry Crumble Stuffed Cherry Peppers Cherry Berries on a Cloud Pistachio Crusted Chicken Breasts with Sun-Dried Cherry Cheery Cherry Crisp Creamy Shrimp Stuffed Cherry Tomatoes Cherry Winks The Extreme Cherry Cake Pork Chops with Black Cherry Sauce Skillet Cherry Cobbler Cherry Chocolate Chunk Cookies Popped Cherry Cherry Lattice Coffee Cake Candied Cherry Hermits Cherry Pineapple Fruitcake Chocolate Covered Cherry Cookies II Cherry Cheese Pie II Cherry Delight Dessert Walnut Cherry Delights Rainy Day Cherry Crisp Cherry Surprises Mock Cherry Pie Cherry Spice Cake Very Cherry Treats Cherry Chocolate Bark Cherry Mallow Dessert Maraschino Cherry Pound Cake Easy Cherry Tarts Cherry Almond Smoothie Cherry Snowballs Mango-Cherry Chicken Holiday Cherry Pie Ham with Cherry Sauce Oatmeal Cherry Walnut Cookies Cherry Pretzel Squares Cherry Nut Cake III Chocolate Cherry Biscotti Cherry Kisses Cherry Vodka Sour Venice High School Cherry Butter Cookies Cherry Bourbon Balls Quick and Easy Cherry Bars Cherry Meringue Dessert Cherry Meringue Pie Cherry Cheese Delight Ham Cups with Cherry Sauce Cherry Waldorf Salad Cherry Coconut Bars Pineapple Cherry Cake Cherry Tarts Cherry Almond Cheesecake Saucy Cherry Cake White Chocolate Cherry Pecan Cheesecake Cherry-Nut Tea Ring and Loads More…
And can you just imagine all these mouthwatering recipes for special occasions and holidays? You realize that there are 366 Recipes in this Package, right?
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