Hi, Ho, Cherry-O!

When most people think about cherries, cherry pie or cherry jam are the first things that often come to mind. Cherries are exploding into so many more foods these days: snacks, bars, drinks and more! Cherries are small in size but play a big nutritional role! While nutrient-dense, they also contain unique antioxidants that help protect from free radicals, which damage cells and cause disease. Specifically, cherries contain the antioxidant melatonin. Due to melatonin’s soothing effects on the brain, anxiety, insomnia, and mild headaches are symptoms that cherries may help relieve.

Ever wonder about the difference between black cherries and tart cherries? It comes down to the concentration of anthocyanins, the antioxidants that give cherries their bright colors. Higher concentrations are found in tart cherries and are responsible for relieving pain associated with inflammation such as gout and arthritis. Can you believe how much is packed into a tiny cherry?!

Ways to Include Cherries into Your Diet

• Mash plain cherries, making a jam, and add to toast
• Blend cherries with unsweetened almond milk and bananas
• Cube cherries and throw as a topper on steamed broccoli or green beans for naturally sweet flavor
• Toss into oatmeal along with shaved almonds
• Frozen cherries are a way to make vanilla or blackberry Greek yogurt more exciting
• And of course, cherries are a great snack in their fresh, natural form

Dietitian-Approved List of Store Items Containing Cherries

1.  Freeze- Dried Cherries (Health Market)

Freeze-dried fruit is similar to dried fruit, because it has been dehydrated, but it has a crunchy texture. Your West Lakes Hy-Vee sells a whole line of freeze-dried fruits and vegetables in the HealthMarket.

2. Larabar (Health Market)

Larabar is a healthy, gluten-free energy bar made from minimal, pure ingredients that serves as a great on-the-go snack.

3. Halo Top Ice-Cream (Health Market)

Halo Top uses the best, all-natural ingredients, is low-calorie, high-protein, and low-sugar. Another perk is that it tastes just like the ice-cream we know and love!

4. Siggi’s Icelandic Style Skyr (Health Market) 

Don’t let the name ‘skyr’ (get it?) you off; Skyr is the traditional yogurt of Iceland and it’s comparable to Greek yogurt! Siggi’s yogurts contain simple ingredients and not a lot of sugar. With so many different yogurts on the market, it’s hard to know which one to choose. Here’s a trick from your West Lakes dietitians: make sure the yogurt you are eating has more protein than sugar!

5. La Criox Sparkling Water

Keep your fridge stocked with La Croix this summer for a refreshing treat! La Croix waters contain only carbonated water and natural flavors. Several flavors are available and the La Croix Cherise Limon (Cherry Lime) will provide you with a little cherry flavor, but will not necessarily provide the health benefits of cherries.

6. Dried Cherries (Health Market)

Add dried cherries to your favorite whole grain breakfast cereals or include them in your own homemade trail mix. Combine dried cherries, natural almonds, cheerios, dried cherries and mini chocolate chips!

7. Nature Blessed Cherry Concentrate (Health Market)

Have trouble fighting inflammation or joint pain? We have customers that swear by this cherry concentrate to help them with their joint pain. Mix 1 oz of cherry concentrate with 6-8 oz of water daily.

You can also give this recipe from this month's issue of Balance magazine a try!

Sweet Cherry Salsa

All you need:

3 cups sweet cherries, stemmed, pitted and chopped

1/4 medium red onion, finely chopped

1/4 cup cilantro, roughly chopped

2 tbsp Hy-Vee Select extra virgin olive oil

1 tbsp fresh lime juice

1 tbsp fresh orange juice

1 jalapeno, seeded and finely chopped (optional)

Hy-Vee sea salt multi grain pita chips

All you do:

1. Combine cherries, onion, cilantro, olive oil, lime juice and orange juice in a large bowl. If desired, add jalapeno.

2. Stir to combine.

3. Serve with pita chips and enjoy!

-West Lakes Hy-Vee Dietitian Team