July 2020 Super Food- Cherries

For the month of July, let's learn about the benefits of cherries:

  • If you have ever had a fresh cherry, you may have noticed there are sweet as well as sour varieties. Sweet cherries are excellent for eating in their raw form while sour cherries are better for cooking. Cherries originated in Europe and Western Asia. They are typically a bit more expensive in the grocery store because of the complexity of growing and harvesting.
  • The nutritional content of 1 cup of raw pitted tart cherries: 90 calories, 19 grams of carbohydrate, 3 grams of fiber, 2 grams of protein
  • Cherries are a higher sugar content fruit. However, they are an excellent source of fiber. Cherries have a high concentration of polyphenols and vitamin C. Polyphenols are antioxidants believed to help protect against metabolic syndrome and cardiovascular disease. Cherries also contain a good amount of calcium (~15% of your daily needs) and contribute to bone health.

Recipes

Grilled Sweet Potatoes with Fresh Cherry Salsa

Nutritional Information: Serving size 4 potato wedges and 1/3 cup salsa (recipe serves 6). Calories 149, Fat 3 grams, Sodium 252 mg, Fiber 4 grams, Protein 3 grams

Ingredients

  • 2 medium sweet potatoes cut into ¾ inch thick wedgesGrilled Sweet Potatoes with Cherry Salsa
  • 1 Tbsp. canola oil
  • 2 tsp. ground cumin
  • 5/8 teaspoon salt divided
  • Cooking spray
  • 2 cups fresh sweet cherries, pitted and coarsely chopped
  • ¾ cup fresh corn kernels
  • ¼ cup thinly sliced green onions
  • ¼ cup thinly sliced white onions
  • 2 ½ Tbsp. chopped fresh cilantro
  • 1 ½ Tbsp. fresh lime juice
  • ½ jalapeno thinly sliced

Directions

  1. Preheat grill to medium- high (about 450 degrees F)
  2. Fill a large saucepan with water to a depth of 1 inch; bring to a boil. Insert steamer basket. Add sweet potato wedges; cover, and steam 10 minutes. Combine potatoes, oil, cumin, and ¼ teaspoon salt in a bowl; toss.
  3. Coat grill grate with cooking spray. Add potatoes to grill; cook 2 minutes on each side or until tender. Place potatoes on a platter.
  4. Combine remaining 3/8 teaspoon salt, cherries, and remaining ingredients in a bowl; spoon over potatoes.

Pork TeNderloin with Roasted Cherries and Shallots

Nutritional Information: Serves 4. Calories 244, Fat 4 grams, Sodium 504 mg, Fiber 2 grams, Protein 24 grams.

IngredientsPork Tenderlion with Cherries

  • 2 Tbsp. canola oil
  • ¾ tsp. salt
  • ½ tsp. black pepper
  • ½ tsp. ground cumin
  • 1/8 tsp. ground cinnamon
  • 1 pound pork tenderloin
  • 3 large shallots, quartered
  • 8 ounces fresh cherries, pitted and halved
  • ¼ cup unsalted chicken stock
  • 2 Tbsp. balsamic vinegar
  • ½ tsp. brown sugar
  • 1 Tbsp. butter
  • ¼ cup coarsely chopped fresh flat-leaf parsley

Directions

  • Preheat oven to 425 degrees F.
  • Heat a large ovenproof skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Combine ½ teaspoon salt, pepper, cumin and cinnamon. Rub pork evenly with spice mixture. Add pork to pain; sauté 4 minutes. Turn pork over; place pan in oven and bake at 425 degrees for 15 minutes or until a thermometer registers 145 degrees. Remove pork from pan; place on a cutting board (do not wipe out pan). Let pork stand 10 minutes. Cut into thin slices.
  • Add remaining 1 tablespoon oil to pan; swirl to coat. Add shallots and cherries; sprinkle with remaining ¼ teaspoon salt. Place plan in oven and bake at 425 degrees for 10 minutes (do not turn cherries). Carefully remove pan from oven; place over medium-high heat. Stir in stock, vinegar, and sugar; bring to a boil. Cook 4 minutes or until liquid is syrupy. Remove from heat; stir in butter. Serve cherry mixture with pork; sprinkle with parsley.