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Cherries: Superfood Saturday | The Leaf Nutrisystem Blog

13 min read

Fresh cherries are certainly one of summer season’s most-anticipated treats. They’re juicy and scrumptious, enjoyable to eat one-by-one or to make use of as an added burst of taste in lots of recipes. While you might be able to purchase cherries frozen or dried at any time of 12 months, they’re broadly obtainable recent solely throughout summer season months.

Cherries are SmartCarbs, which implies they’re nutrient-rich, excessive in fiber and low to medium on the Glycemic Index. You can get pleasure from a one-cup serving of recent cherries and nonetheless keep on observe along with your Nutrisystem weight loss plan. That cup of cherries has simply 77 energy, 2.5 grams of fiber and about 40 % of your beneficial each day quantity for vitamin A.

For more examples of SmartCarbs to add to your diet, click here >

Cherries are generally known as a “superfood” as a result of they’ve distinctive health advantages, corresponding to:

Heart Protection

Cherries get their purple shade from anthocyanin, the identical antioxidant present in purple wine. It’s linked to lowered irritation and decrease ldl cholesterol.

Managing Blood Pressure

A cup of candy cherries has about the identical quantity of potassium as a small banana. Potassium helps stability the fluid ranges in our our bodies, offsetting the affect sodium has on elevating blood stress.

Better Sleep

Tart cherries are one of many few meals with a pure provide of melatonin, the compound that helps regulate our sleep and awake cycles.

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Easing Aches and Pains

Excessive uric acid in your blood causes swelling, irritation and soreness. United States Department of Agriculture (USDA) researchers have discovered that eating recent candy cherries lowered the physique’s uric acid ranges and likewise lowered C-reactive protein, a marker of irritation.

Reducing Belly Fat

Researchers on the University of Michigan finding out weight loss discovered that rats consuming tart cherries together with a high-fat eating regimen didn’t acquire as a lot weight or construct up as a lot stomach fats as rats that didn’t have cherries.

All styles of cherries supply the advantages listed above, so you’ll be able to select people who greatest match your tastes and desires.

Cherries are available in distinct sorts, with a couple of variations so that you can choose from:

Sweet Red

superfood saturday: cherries

Bing cherries are plump, deep purple and nearly bursting with crimson-colored juice. They’re essentially the most broadly obtainable number of candy cherries. Dark Hudson and Lambert are two different frequent candy varieties, each of which have very darkish pores and skin and firm flesh.

Sweet Yellow

superfood saturday: cherries

Also candy and juicy, Rainiers have yellowish pores and skin with a pink blush and pale flesh that’s extra tender than the purple sorts. They’re additionally milder-tasting. Royal Ann is one other fashionable light-colored selection. Both can be found just for a really transient time in summer season and in restricted portions all through a lot of the U.S.

Tart Red


Also generally known as “pie” or “sour” cherries, these varieties are smaller than the candy sorts and are brighter purple. Tart cherries are most frequently utilized in pies and different cooked dishes, although many individuals do get pleasure from them recent, too. Montmorency is the variability usually offered in shops. Morello is a tart cherry that’s barely sweeter and darker than different varieties.

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Get artistic: Here are a couple of different healthy and scrumptious methods you’ll be able to benefit from the bounty of cherries this season:


Create a cool and refreshing snack by rinsing candy cherries and eradicating the stems, permitting them to dry completely and putting them in a freezer-safe container or bag. Pull a couple of out on a sweltering day and pop them in your mouth for a quick strategy to relax. Frozen cherries additionally make a fantastic substitute for ice cubes in any drink.

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Green Smoothies

The extra-sweet taste of cherries helps masks the style of kale, spinach or different greens in smoothies, so that you get all the dietary advantages in a really pleasurable drink—with no sugar added. Click here to discover some delicious green smoothie recipes you can do right at home >

Our favourite inexperienced smoothie recipe? Mix one cup of frozen cherries with one cup of recent spinach, your Chocolate FreshStart Shake mix, and water (and ice for those who like your smoothies tremendous thick). Blend all of it up and voila! A scrumptious Chocolate Cherry Smoothie that sneaks in an entire serving of veggies you received’t even style. Running low on FreshBegin Shakes? Click here to order more >

Skewered and Grilled

Many folks have found that grilling brings out the flavour in cherries. After pitting them, slide them onto a grill-safe skewer together with chunks of peaches and plums and prepare dinner till they soften a bit. Serve with a dip of plain low-fat yogurt.

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Sweet and Spicy

Blend pitted and sliced candy cherries with minced onions, chopped jalapeno peppers, cilantro and a splash of vinegar to create a easy salsa that perks up the flavour or grilled hen or fish. Click here to view a version of this recipe that uses mango—just swap in cherries! >

Grain Salad

You could make a hearty lunch or aspect dish with a base of complete grains, corresponding to brown rice or quinoa, combined with pitted and sliced candy cherries, diced celery, toasted pecans or almonds and herbs corresponding to mint or basil. For somewhat further protein and creaminess, add a small dollop of goat cheese.


Cool off with a easy “mocktail” that begins along with your favourite (calorie-free) membership soda or seltzer. Slice tart cherries in half and add them to the drink together with ice and a lime wedge.

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Cherries make a naturally candy base for a frozen deal with. After pitting candy cherries, puree them in a food course of or blender. Add a pair splashes of cranberry or pomegranate juice and the juice from a recent lime. After mixing nicely, pour right into a popsicle mildew or right into a bathroom-size paper cup. Insert sticks and freeze till strong.

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