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Recipes
Health Benefits Of Eating Cherries
Cherrries are not only delicious... they’re good for you and here are a few reasons why:
1. Protection from diabetes - Sweet cherries have a lower glycemic index of 22, lower than apricots (57), grapes (46), peaches (42), blueberries (40) or plums (39). This makes them a better choice of a fruit snack compared with many other fruits, especially for diabetics.
2. Helps you sleep better - Tossing and turning at night? Cherry juice to the rescue! Drink cherry juice 30 minutes after waking and 30 minutes before your evening meal. In a study, participants boosted their melatonin intake by following this routine. Cherries are a good source of melatonin.They have also been found to help with jet lag.
Note: there is a higher level of melatonin in tart cherries compared to sweet cherries.
3. Decreases belly fat - Tart cherries reduced belly fat in previous study about the health benefits of cherries.
4. Helps ward off Alzheimer’s - The Alzheimer’s Asso- ciation includes cherries as one of the memory boosting foods because they are rich in antioxidants.
5. Reduces risk of stroke - Tart cherries provide cardio- vascular benefits. The anthocyanins, which are the pigments giving  tart cherries its red color, may activate PPAR which regulates genes involved in fat and glucose metabolism and thus, reduce risk factors for high cholesterol, blood pressure and diabetes.
6. Slows the aging of skin - Cherries have the highest an- tioxidant level of any fruit. Antioxidants help the body fight the free radicals that make us look old. Drinking one glass of tart cherry juice daily slows down the aging process, according to Scientists from the Michigan State University. Cherry juice is also recommended as an alternative treatment for other skin conditions.
7. Lowers risk of gout attacks - Eating cherries can lower the risk of gout attacks. Gout patients who consumed cherries over a two-day period had a 35 percent lower risk of gout at- tacks, compared to those who did not eat the cherries. “
8. Reduces muscle pain - A cup and a half of tart cherries or one cup of tart cherry juice can reduce muscle inflammation and soreness studies suggest.
9. Good for the heart - Cherries are very high in potas- sium, which helps regulate heart rate and blood pressure and reduces the risk of hypertension. The phytosterols in cherries help reduce bad cholesterol levels.
10. Helps with osteoarthritis relief - The pain and dis- comfort of swollen joints can be minimized by tart cherry juice twice a day for three weeks.
11. Helps to prevent colon cancer - Substances in tart cherries can reduce the formation of the carcinogenic chemicals that develop from the charring of grilled meats.
Cherry Stuffed Grilled Chicken
1-1/2 cups pitted and coarsely chopped fresh sweet cherries
1/4 cup chopped onion
1 teaspoon chopped fresh sage
1/2 teaspoon each salt and chopped
fresh thyme
4 boneless, skinless chicken breast
halves (4 to 6 oz. each)
3 tablespoons olive oil
2 tablespoons white wine vinegar 1-1/2 teaspoons garlic salt
1/2 teaspoon coarsely ground pepper
DIRECTIONS: Combine cherries, onion, sage, salt, and thyme; mix well. Cut a pocket on the thicker side of the chicken breast; sprinkle lightly with salt if desired. Stuff 1/4 of cherry mix- ture into the pocket; close opening with metal skewers or wooden picks. Combine oil, vinegar, garlic salt, and pepper; mix well. Marinate stuffed chicken breasts 1/2 hour in refrigerator. Broil or grill chicken breasts, brushing with marinade, until fully cooked and juices run clear when sliced.
Oven Method: Brown stuffed chicken in oven-safe skillet on both sides. Bake at 375° F 12 to 15 minutes or until juices run clear.
Cherry Layer:
Brown Butter Cherry Crumbles
2-1/2 cups pitted Bing cherries, halved 1/4 cup granulated sugar
2 tablespoons all-purpose flour
1 tablespoon honey
1 teaspoon freshly squeezed lemon juice
Brown Butter Crumble Layer:
4 tablespoons unsalted butter, cut into tablespoons 1/2 cup each all-purpose flour, old-fashioned rolled oats and brown sugar
1/4 cup hand-crushed graham cracker crumbs*
1/2 teaspoon cinnamon
1/8 teaspoon each salt, baking powder and baking soda
1 tablespoon cold unsalted butter, cubed
DIRECTIONS: Preheat oven to 350oF. Lightly spray four 6-ounce ramekins* with cooking spray and place on a baking sheet.
Cherry Layer: In a bowl, combine cherries, sugar, flour, honey, and lemon juice, tossing together until cherries are evenly coated in mixture and flour is completely moistened. Set aside. Brown Butter Crumble Layer: Warm a skillet over medium-low heat. Add 4 tablespoons of butter and whisk occasionally as the butter melts and starts to bubble. Continue whisking more frequently once the butter bubbles as it begins turn golden, cooking until it is a deep hazel- brown color. Remove from heat immediately and continue to whisk for about 30 seconds. Place on a cool surface. While butter cools slightly, whisk together flour, oats, brown sugar, graham cracker crumbs, cinnamon, salt, baking powder, and baking soda in a large bowl until evenly combined. Add brown butter and mix in until all of the dry ingredients are evenly moistened. Add the cold cubed butter and rub in with fingertips until no large pieces remain. The mix will
be crumbly.
Finishing Crumbles: Divide cherry mixture evenly between four ramekins. Divide crumble
topping evenly over cherries in each ramekin. It will look like A LOT of crumble topping, and the ramekins will be very full with the crumbles mounded on, but use it all. Bake ramekins in the preheated oven for 30-33 minutes, until crumble is golden and the juices are bubbling to the tops of the ramekins. Cool slightly and serve while still warm.
Cherry-Berry Smoothie
3 cups each frozen pitted dark sweet cherries, frozen whole strawberries (unsweetened) and cran-cherry juice
DIRECTIONS: In a blender, puree half the frozen pitted dark sweet cherries, half the frozen strawberries, and half the cran-cherry juice, stirring as needed, until smooth. Pour into two serving glasses. Repeat with re- maining ingredients for two more servings.
Optional: Replace frozen cherries with 2 cans pitted dark sweet cherries, well drained, and 6 ice cubes.
Cherry Lemon Cooler
3 cups water 1 cup each
sugar, Northwest fresh sweet cherries, halved and pitted, and fresh lemon juice
Crushed ice
1 bottle (1 liter)
club soda or seltzer
Northwest fresh sweet cherries with stems 4 long stems fresh mint
DIRECTIONS: Combine water and sugar in small saucepan; add halved cherries. Bring mixture to boil; reduce heat and simmer 5 minutes. Remove from heat and cool to room temperature. Strain syrup into container with tight fitting lid; discard cherries. Refrigerate syrup until cold. Fill a tall 12 to 16-ounce glass with ice. Pour 1/4 cup lemon juice and 1/3 cup syrup over ice and top with club soda. Garnish with cherries and mint. Makes 4 servings.
Tip: Leftover syrup may be stored, refrigerated, up to one week.
FRIDAY, AUGUST 7, 2015 FLORIDA SENTINEL BULLETIN PUBLISHED EVERY TUESDAY AND FRIDAY PAGE 7-B
From Tonia Turner