Written by: Fia Batua- Mambuay, RND | Medical Culinary & Sports Nutritionist Dietitian
Sweet, juicy, firm, plump cherries, where have you been all my life? 🍒
Who would’ve thought that I would love cherries this much?
To be honest, it’s one of those fruits that I’m not familiar with. I grew up with little knowledge about cherries. The rare occasions I get to taste them are when my mom makes fruit salad with preserved cherries, or when she brings home a black forest cake with those candied maraschino cherries. Yum!
Due to a family history of cancer, I went on years (and still do) researching anti-inflammatory foods, and I found out that cherries have promising cancer-fighting properties. So I got intrigued, and back then, I was hoping to get a taste of fresh cherries.
Then I found out that fresh Northwest Cherries are available in the Philippines! One bite and I was hooked! They’re oh so good and sweet, and the firmness is unbelievable. All I can think of is “Whoa, now THIS is what a real cherry is all about!” and I can’t get enough of it.
Amazing health benefits. 🍒
Sweet cherries offer a host of nutrients that benefits the body. In fact, they are a good source of dietary potassium (270 mg in a 140 g serving). Adequate potassium may reduce the rise for hypertension and stroke.
A servings of about 21 cherries has less than 100 calories, now that’s a prime example of healthy snacking! I always remind my clients to watch what they eat, and consuming whole foods like cherries is a good way of keeping the calories in check.
You may be surprised to know that cherries are one of the few plant sources of melatonin. This hormone helps promote healthy sleep patterns and is effective in reducing jet lag. The serotonin that is also found in cherries is known to help reduce stress and improve the mood.
Cherries are rich in antioxidants and anti-inflammatory compounds that may reduce the risk and prevent chronic diseases like hypertension, cancer, cardiovascular disease, Alzheimer’s disease, diabetes, and arthritis. (Source: https://bit.ly/3jEOydQ)
Cherries for sports nutrition. 🍒
As a sports nutritionist, I plan and prep my clients nutritious meals and snack options by choosing foods that can help the body perform at its best and recover from a tiring workout, run, or competition. Enter the wonderful cherries!
“A 2020 meta-analysis out of the Journal of American College of Nutrition looked at 10 past studies which suggested that tart cherries could improve endurance after they were ingested an hour and a half before exercise. Authors suggest that tart cherries could be performance enhancing due to their low glycemic index, anti-inflammatory and anti-oxidative capacity, and blood flow enhancing effects.
Low glycemic foods can help maintain carbohydrate availability during exercise and provide sustained energy. The stone fruit also has the potential to improve exercise performance by reducing oxidative stress, which can lead to cell and tissue damage. The research has also found that tart cherries helped to increase blood flow and oxygen delivery to working muscles. More oxygen availability to a runner’s working muscles means they can run faster times.” – (Source: https://bit.ly/3huPIWp)
This is not just limited to tart cherries as “results after consumption of Bing cherries are consistent with those reported with tart cherry juice in marathon runners.” – (Source: https://bit.ly/3jEOydQ)
Thank you, dear sweet cherries! I’m loving you more and more!
My favorite part: CHERRY DESSERT.
So, are you ready to enjoy a delicious cherry dessert? I saw this version by Cookies & Cups blog and it’s an absolute delight! It’s also very similar to how me and my sister make our cheesecake.
Like I say to my clients – it is okay to indulge in sweets from time to time. Mindful eating is key! And with cherries this good, I couldn’t pass up making my favorite cheesecake recipe. Let’s go!
CHERRY CHEESECAKE 🍒
Ingredients:
Crust
- 1 3/4 cups Graham Cracker Crumbs
- 1/3 cup butter, melted
- 1/4 cup granulated sugar
- 1/2 teaspoon salt
Cheesecake
- 4 (8 ounce) packages Cream Cheese, room temperature
- 1 cup granulated sugar
- 1/2 cup sour cream, room temperature
- 2 teaspoons vanilla
- 3 eggs, room temperature
Make the Crust
- Double wrap the bottom of the springform pan with foil, sealing it tightly to prevent water from getting into the pan
- Preheat oven to 350 F
- In a large bowl, mix the graham cracker crumbs, butter, granulated sugar, and salt evenly.
- Press the mixture into the bottom and the sides of the 9-inch springform pan.
- Bake the crust for 8-10 minutes, or until lightly golden. Set aside while you make the cheesecake filling.
Make the Cheesecake
1. In a bowl mixer, mix the cream cheese and sugar until smooth, scraping the sides of the bowl as necessary.
2. Turn the mixer to low and add the sour cream and vanilla; mix well, scraping sides of the bowl as necessary.
3. Add the eggs, one at a time, mixing at low speed after each addition until mixed. Don’t over mixed.
4. Pour the filling over the crust and spread evenly.
5. Place the springform pan into a larger pan and pour boiling water into the pan until it’s 3/4-inch deep, careful to make sure the water level doesn’t up higher than the foil.
6. Bake for 60 minutes or until the center is almost set. The center will still jiggle while the edges will be set.
7. Carefully run a knife around the rim of the pan to loosen the cake.
8. Allow the cheesecake to cool at room temperature for at least an hour, then cover and transfer into the refrigerator for 6 hours or overnight.
9. Release the sides of the springform pan before slicing.
Make the Cherry Sauce 🍒
- In a medium saucepan, whisk together water, lemon juice, cornstarch, and sugar.
2. Put the saucepan over medium heat and stir until it starts to thicken. Add fresh cherries and continue occasionally stirring until sauce is at a light uniform boil and has thickened.
3. Remove from heat and cool to room temperature. Cover and refrigerate until ready to serve. The sauce will continue to thicken as it cools.
4. Top the cherry sauce to your perfect cheesecake slice!
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This post is sponsored by Northwest Cherries Philippines (@nwcherriesphl on Facebook and Instagram).
Northwest Cherries are available only a few months a year (June to August). The dark sweet and yellow cherries are recognized throughout the world for their sweetness, firmness, and consistency in color. They are offered by online fruit sellers and are also found in the produce section of supermarkets nationwide.
You can order cherries by the box and support a cause at the same time. With Cherries For Charity, $1 worth of Northwest Cherries will be donated to medical front liners for every box purchased. Click here to order: https://bit.ly/3wRaupr.
Welcome to my world! 