The Fruit That Keeps On Giving
cancer, promoting sleep and more. Fortunately,
some easy preservation tips can help you lock
in sweet cherry goodness to enjoy long after
your summer tan has faded.
1. Crank up cancer-fighting compounds
Studies suggest that sweet cherries may help
in the fight against cancer, thanks to the pres-
ence of ellagic acid and anthocyanins. These
compounds appear to help stem the growth
of cancer cells. The luscious fruit also contains
perillyl alcohol, which has been linked to anti-
carcinogenic activity in pancreatic, breast, liver,
colon, skin and lung cancers. More research
is underway to explore the full cancer-fighting
benefits of sweet cherries.
2. Ward off disease with a natural anti-
As noted, sweet cherries contain anthocya-
nins, which are pigments that lend rich red
and purple coloring to the fruit. Anthocyanins
have a role in reducing tissue inflammation, as
they appear to inhibit an enzyme that causes
it, similar to how ibuprofen or naproxen work.
Increased inflammation is thought to be an
underlying cause for a host of chronic human
diseases, including arthritis, cancer, cardio-
vascular disease, diabetes and hypertension.
Cherries are also helpful in recovering from
3. Reduce your bouts with gout
Gout is a painful form of arthritis that can
result from elevated levels of uric acid in your
blood. Roughly 8.3 million Americans are cop-
ing with the disease. Sweet cherries have been
shown to provide some sweet relief, as their
consumption is associated with lower levels
of uric acid in the blood. Additionally, when
combined with prescribed medication, cherry
consumption can further reduce the chances of
4. Get a good night¡¯s sleep
Sweet cherries may help you get a night of
sweet dreams. With their combination of mela-
tonin, tryptophan and serotonin, sweet cher-
ries are a natural and flavorful aid in improving
sleep quality. To experience the best poten-
tial results in stabilizing and regulating sleep
patterns, enjoy sweet cherries about an hour
5. Keep blood sugar levels on an even keel
If you have a sweet tooth, reach for sweet
cherries to satisfy your cravings. Cherries boast
a lower glycemic index and glycemic load than
many other fruits. Since they release glucose
slowly and evenly, your blood sugar levels can
stay steady longer.
6. Up fiber intake to lower health risks
Most Americans don¡¯t get enough fiber in their
diets, despite the correlation of a high fiber diet
with healthy weight maintenance, improved
cardiovascular health, and reduced risk of type
2 diabetes and certain cancers.
Just a cup of sweet cherries delivers about
three grams of fiber, or about 12% of the
USDA¡¯s daily value recommended for women
and 10% for men.
Preserve sweet cherries to boost health
Fresh sweet cherries are only around in the
summertime, but you can easily preserve their
flavor and health benefits for year-round enjoy-
To start, prepare the sweet cherries by de-
stemming; then wash, drain and dry them. Pit
the fruit if desired.
For freezing, arrange the sweet cherries in
a single layer on a baking sheet and freeze.
Once frozen, transfer the fruit to a freezer bag,
removing excess air, and you¡¯ll be able to scoop
out handfuls later for a refreshing snack or to
use in your favorite recipes.
If you prefer dried sweet cherries - to sprinkle
on granola, in salads, into baked goods and
more - you can invest in a food dehydrator or
simply use your oven.
The trick is to use a low temperature for sev-
eral hours. Northwest Cherry Growers recom-
mends drying at 140-degrees Fahrenheit for
six to 12 hours. Once dry, they can be stored
in plastic bags, sealed with excess air removed,
and stored in a dark, dry, cool place.
Visit Northwest Cherry Growers for more tips
on how to freeze, dry and can sweet cherries
to turn your summertime snack into an all-the-
time staple of a nutritious diet.
The Importance of Cannabis
and Its Use in Bakery Products
Fatma HAYIT 1*, H¨¹lya GL 2*
(1* Department of Food Technology, Bozok Uni-
versity, Yozgat, Turkey; 2* Engineering Faculty,
Food Engineering Department, S¨¹leyman Demirel
University, Isparta, Turkey)
In this study, the relation of cannabis with food
and health was examined.
The physical, chemical, textural and sensory
effects on the products were examined with the
use of this product in the production of different
bakery products such as bread, gluten-free bread
With its natural ingredients, cannabis has signifi-
cant positive effects on health.
The antioxidant and antimicrobial properties it
contains have caused cannabis to be valued as
The addition of cannabis flour to bakery products
increases the protein content of the final product,
total phenolic substance, dietary fiber, free amino
acid content, protein digestibility of the products
and reduces the glycemic index.
Besides (all of) these positive features, in spite of
its negative effects on dough rheology and bread
characteristics, cannabis flour has been deter-
mined to be a valuable resource in bread produc-
tion with its fiber, mineral substance and total
unsaturated fatty acids content.
Access the full study at: dergipark.org.tr/en/pub/
Food & Dining
Pg 9 - The Sunshine Express
equal. Eggland¡¯s Best (EB) eggs have six times
more vitamin D, and 10 times more vitamin E com-
pared to ordinary eggs, plus protein, folate, lutein
and omega-3s, which play key roles in immune
Yogurt: Yogurt contains probiotics to support a
healthy gut, where many of the immune cells are
found. Yogurt is also a good source of zinc, a min-
eral that helps to make white blood cells to fight
infections and control inflammation. Choose yogurt
without extra added sugar and consider pairing it
with antioxidant-rich fruits like berries.
Spinach: Not only is spinach packed with vitamin
C, but it¡¯s rich with antioxidants and beta carotene
that act as an anti-inflammatory and help protect
against sickness. It¡¯s best to mix it up, sometimes
eating spinach raw and sometimes lightly cooked
since some nutrients are higher in the raw version
and some are higher when lightly cooked.
Turmeric: Curcumin gives turmeric its signature
yellow color and is responsible for its immunity
benefits. A natural anti-inflammatory, curcumin has
been shown to enhance immune cell activity and
improve antibody responses. Though it¡¯s most used
in curries, turmeric is also delicious in smoothies,
soups or sprinkled on cooked vegetables or eggs.
Aim to eat it with black pepper to increase its ab-
sorption by up to 2,000%.
For a delicious meal packed with some of these
immune-boosting ingredients, try this recipe:
2 Eggland¡¯s Best Hard-Cooked Peeled Eggs
1 6-ounce bag spinach
1/2 cup cherry tomatoes, halved
6 pieces of bacon, cooked and chopped
1 avocado, sliced
salt and pepper to taste
1/2 cup croutons
1/4 cup light mayonnaise
1 TBSP water
1 TBSP apple cider vinegar
Salt and pepper to taste
* In a large bowl combine spinach, bacon and to-
* Place all of your salad dressing ingredients
together in a jar and shake until completely com-
* Top spinach mixture with 2 hard-cooked eggs per
bowl, sliced avocado and croutons.
* Drizzle with dressing and enjoy!
For more immune-boosting recipes visit:
A Fresh Study
RDN shares top 5 immune boosting foods
(BPT) The food choices you make can help you
feel more energized and focused, but what some
people may not realize is they also have a pro-
found impact on your immune system. Incorpo-
rating certain foods into your diet can boost your
immunity and help you feel your best.
¡°In today¡¯s uncertain times, it¡¯s important now
more than ever to maintain a strong immune
system,¡± says registered dietitian and nutritionist
Dawn Jackson Blatner. ¡°By eating mindfully and
adding nutrient-rich foods to your diet, you¡¯re
making a positive step to support your overall
health and wellness.¡±
Blatner recommends incorporating these five
foods into your diet to support your immune
Bell peppers: A colorful addition to your plate,
bell peppers are rich in vitamin C. In fact, the
vegetable has two to three times more vitamin C
than an orange. Vitamin C is crucial for immune
health because it increases the white blood cells
that fight off infection. For the most vitamin C,
it¡¯s best to eat them raw or just lightly cooked.
Eggs: Eggs (particularly the yolk) contain vita-
min D, which is a nutrient the Centers for Disease
Control (CDC) notes can help the immune system
resist viruses and bacteria. But it¡¯s important to
keep in mind that not all eggs are created
6 cherry-licious health benefits
to preserve year-round
(BPT) It¡¯s hard to beat summertime and its boon of
fresh produce harvested at the peak of flavor, from
farm-fresh vegetables to sun-ripened superfruits
like sweet cherries.
A surge in sweet cherry research in recent years
has uncovered six health-promoting benefits packed
into these snackable treats, such as combating