Cherry Happy!

Summer fruits and vegetable harvests are always a treat to look forward to, aren’t they? There are few things in the world as delightful as enjoying a bowl of freshly picked cherries in the heat of July. Sound Dietitians spent the last Sunday of June at the Everett Farmer’s Market, highlighting this magical little drupe; cherry nutrition facts, varieties, tips for storage, and delicious recipes were provided. Did you know that cherries contain both iron and protein? Thus making them an even more perfect addition to your pantry for snacking, smoothies and sauces! Peer down below for some great cherry recipes to add to your summer to-enjoy list.

Here is the lovely Amanda, providing cherry knowledge to market shoppers. Check out our booth every other Sunday to see what we’ll have in store next!

Looking for something light and quick to prepare? Bite into a simple yet satisfying cucumber-cherry salad! The cherries contribute a whole-new pop of sweetness to this traditional Japanese side dish.

Cucumber-Cherry Salad
YIELD: Makes 4 servings


2 cucumbers (1 1/4 pounds), peeled and cut into 1/2-inch dice
1 tablespoon white wine vinegar
1 tablespoon extra-virgin olive oil
Salt and freshly ground black pepper
1/2 pound sweet cherries, pitted and halved
1/2 cup cilantro leaves
 
In a medium bowl, toss the diced cucumbers with the white wine vinegar and olive oil and season with salt and pepper. Add the halved cherries and cilantro leaves, toss lightly and serve. (Recipe adapted from http://www.foodandwine.com)

---

Cool down on a hot summer day with a cherry mint summer spritzer! Not only is it a great alternative to soda by containing only a fraction of the sugar, this recipe is also great for using up those “mushy” cherries that usually end up in the disposal.   
​

Cherry-Mint Summer Spritzer
YIELD: Makes 2 servings
 
10-12 mint leaves
1/2 cup pitted cherries
1 Tbs. Honey
2-3 Tbs. Lime Juice
2 cups seltzer water

Divide mint leaves, cherries, and honey into two glasses. Mash all ingredients with the back of a wooden spoon. Stir in lime juice and dissolve honey. Add ice cubes and top with seltzer. Stir and enjoy!

Cherry chicken wraps make for a fresh lunch, or omit the tortillas and you have a great salad to bring to a summer pot-luck. This tasty recipe packs enough macronutrients to give you sustained energy throughout the day!

Cherry Chicken Wraps
Makes 12 servings.
 
2 tablespoons olive or canola oil, mixed use
1 tablespoon minced fresh ginger root
1½ pounds skinless, boneless chicken breast halves, cut into bite size pieces
2 tablespoons rice vinegar
2 tablespoons reduced sodium teriyaki sauce
1 tablespoon honey
1 pound dark sweet cherries, pitted and halved
1½ cups shredded carrots
1/2 cup chopped chives
1/3 cup toasted and sliced nuts (almonds, walnuts, etc)
12 whole wheat 9" tortilla wraps
​      (alternatively, use lettuce leaves as your wrap) 

1. Heat 1 tablespoon oil in a large skillet over medium high heat. Add ginger and chicken and sauté until cooked through, about 7 to 10 minutes. Set aside.

2. In a large bowl, whisk together remaining 1 tablespoon oil, vinegar, teriyaki sauce and honey until mixed together. Add and toss together chicken mixture, cherries, carrots, chives and almonds.

3. To Serve: Spoon 1/12 of the chicken/cherry mixture onto the center of each wrap; roll up wrap around filling and serve.

Nutrition per serving with Tortilla:  Calories: 269; Carbohydrates: 29g; Fiber: 6g; Protein:18g; Fat: 9g; Sodium: 300mg

​
Happy picking!

Olivia Love