Make Cherries Part of Your Daily Diet
- Add cherries to a fruit salad to add color, flavor and variety.
- Poached cherries make an excellent topping for low fat ice cream or low fat frozen yogurt.
- Grab a handful of dried cherries for a quick and healthy snack.
- Dried cherries add sweetness to oatmeal or trail mix.
Fresh Northwest Cherry Salsa
Makes 4 servings, each serving equals one 5 A Day serving.
2 cups pitted fresh or frozen sweet cherries
1/3 cup Basil, fresh, chopped
1/3 cup Green peppers, finely chopped
2 tsp Lemon juice
½ tsp Each of: Worcestershire sauce and grated lemon peel
¼ tsp Salt
Dash of bottled hot pepper sauce
Chop cherries in food processor or manually. Combine all ingredients; mix well. Refrigerate at least 1 hour.
Nutritional Analysis: Calories 124, Total Fat 0g, Calories from Fat 2%, Protein 0g, Cholesterol 0mg, Fiber 5g, Sodium 168 mg.
Grilled Salmon Cherry Sauce
Makes 6 servings, each servings equals one 5 A Day serving.
3 cups pitted Northwest fresh sweet cherries
½ cup water
½ cup dry white wine
¼ cup chopped onion
1 clove garlic, finely chopped
2 Tbsp honey
2 Tbsp fresh lemon juice
1 tsp freshly grated lemon peel
½ tsp salt
¼ tsp crushed red pepper flakes
In large saucepan, combine all ingredients; bring to a boil over medium-high hear. Reduce heat and simmer, uncovered, 30 minutes or until mixture thickens, stirring frequently. Great served over grilled salmon.
Nutritional Analysis: Calories 172, Toall Fat 1g, Calories from Fat 5%, Carbohydrates 36g, Cholesterol 0mg, Fiber 4g, Sodium 370mg, Protein 2g.
Cherry and Smoked Turkey Salad
Makes 4 servings, each serving equals two 5 A Day servings.
12 ounces smoked turkey, sliced
2 cups Northwest fresh sweet cherries, pitted
1 mango,* pared and sliced
1 kiwi fruit, sliced
1 cup Napa cabbage, shredded
Arrange turkey, cherries, mango and kiwi fruit on shredded Napa cabbage. Drizzle Spicy Dressing over salad.
Spicy Dressing: Heat 2 tablespoons vegetable oil and 1 clove crushed garlic until hot but not smoking; cool and remove garlic. Add 2 tablespoons balsamic or red wine vinegar and 1 tablespoon each honey and hot dry mustard** and ½ tsp each ground ginger and salt; mix well. Makes about 1/3 cup.
*One large nectarine may be substituted for mango.
**One tablespoon of your favorite mustard may be substituted.
Nutritional Analysis: Calories 292, Total Fat 7g, Calories from Fat 20%, Carbohydrates 42g, Protein 19g, Cholesterol 49mg, Fiber 4g, Sodium 668mg.
Cherry Pepper Salad
Makes 4 servings, each serving equals three 5 A Day servings.
1 cup Northwest fresh sweet cherries, pitted
1 cup each thinly sliced sweet yellow and green peppers
¼ cup thinly sliced mild chili pepper
2 Tbsp finely chopped onion
2 Tbsp white wine vinegar
1 Tbsp olive oil
1 tsp sugar
salt and pepper to taste
1 Tbsp pickled ginger strips, optional
4 cups mixed greens
Toss together all ingredients except greens; refrigerate 1 hour or longer. Serve on mixed greens.
Nutritional Analysis: Calories 127, Total Fat 4g, Calories from Fat 27%, Carbohydrates 0g, Protein 3g, Cholesterol 0mg, Sodium 541mg.
Southwestern Style Cherry Slaw
Makes 6 servings, each serving equals four 5 A Day servings.
4 cups shredded green cabbage
3 cups sweet cherries, pitted and halved
2 cups torn fresh spinach leaves
1 cup shredded jicama
1 cup shredded carrot
½ cup snipped fresh cilantro
½ cup diced red onion
2 Tbsp olive oil
2 Tbsp fresh lime juice
2 Tbsp frozen lime juice concentrate, thawed
1 jalapeno pepper, seeded and minced
½ tsp lime zest
¼ tsp each chili powder, ground cumin and salt
In large serving bowl, combine ingredients for Slaw. In small saucepan, combine Dressing ingredients; heat to boil. Pour over salad and toss gently to coat.
Nutritional Analysis: Calories 158, Total Fat 6g, Calories from Fat 29%, Carbohydrates 27g, Protein 6g, Cholesterol 0mg, Sodium 126mg.
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