Super fruit

Packed with flavour and nutrition, cherries are great in baked treats, beverages, salads and more

by VICKI SHANTA RETELNY

Sweet and sour-tart cherries offer a powerhouse combination of flavour and nutritional value. With only 80 to 90 calories per 250 mL (1 cup), these small stone fruits are jampacked with fibre, beta-carotene, vitamins A and C, calcium, magnesium and potassium. Their super fruit status comes from the fact that they have anti-inflammatory, antioxidant and anti-cancer properties. Plus, both sweet and tart cherries give a boost with the feel-good compounds tryptophan, serotonin and melatonin.

There are hundreds of different types or cultivars of cherries. And where they are grown, their exposure to temperatures and light, and the crop’s maturity when harvested affect their nutrients, flavour, sugar and acid content. The U.S. fresh cherry season is short—from mid-May through August while the British Columbia cherry season starts in July— and the time from tree to table is swift; within two days the fresh cherries are picked, packed, cooled and on the road to your local Costco warehouse.

Cherry quality hinges on four characteristics: colour, sweetness, sourness and firmness. Rich skin colour—whether bright or deep red—and a balanced flavour ratio of sugar and acid appear to influence consumers’ choices the most.

The most common sweet varieties are deep mahogany red Bing cherries, followed by Rainier cherries—the yellow and red ones—which are sweet with a hint of tartness. Sweet cherries are enjoyed fresh.

Fresh, frozen and dried sweet red cherries taste great baked in pies, cakes, muffins and quick breads. Try Rainier cherries chopped and sprinkled over cream cheese toast; sliced into salads and grain bowls; and tossed into ice cream floats and cherry parfaits. Keep in mind that frozen whole cherries are typically pitted and ready to go.

Tart varieties, such as the popular dark red Montmorency, can be enjoyed fresh, but they are also available year-round frozen, dried or in 100% juice or concentrate. According to research published in the journal Nutrients, tart cherries have been shown to help with a variety of chronic health conditions, such as arthritis, gout, exercise recovery, poor sleep, diabetes, and heart and gut health.

Fresh or, more commonly, frozen tart cherries and/or juice and concentrate can be blended into smoothies, yogurt, dressings and sauces, or stirred into oatmeal, chili and soups. Dried tart cherries are tasty in granola or trail mix; when mixed into a fruit chutney or salsa they make a luscious topping for grilled meats, chicken, fish or mushroom burgers.

Don’t forget beverages. You can infuse fresh sweet or frozen tart cherries into still or sparkling water, and they can be crafted into beer and cocktails.

Cherries are a versatile fruit, packing a nourishing punch and offering a burst of colour and flavour to sweet and savoury dishes. Although the fresh cherry season is short, cherries can be enjoyed in other forms all year long.

Costco Connection: You’ll find ingredients to make power bowls in Costco warehouses. Groceries are available for delivery through Costco Grocery at Costco.ca.