[RECETTES AUX FRUITS] Light and tasty, the cherry is “the” summer fruit par excellence! Here are some healthy and light recipes to take advantage of its richness in antioxidants.
The first stone fruit of the season, the cherry blushes early in late spring. Several varieties follow one another during the summer: the early burlat and summit, then the napoleon and heart-of-pigeon with orange-yellow hues… In terms of health benefits, the medal goes to the cherries the darkest.
On the same subject
The cherry is the fruit that contains the most total polyphenols (274.28 mg/100 g), rich in antioxidants. anthocyanins, in particular, have anti-inflammatory properties recognized by Science. These flavonoids (which are found more in sour cherries) have thus proven themselves against joint pain – osteoarthritis, arthritis, inflammatory rheumatism, gout…
Cherry: a concentrate of antioxidants
“The darker the cherry, the more antioxidants it will contain.“, recalls Raphaël Gruman, dietician. “The summitwith its fleshy and very red fruits is interesting from this point of view. The sour cherry, almost black, too. But as it is acidic, we tend to cook it with sugar. It suddenly loses its nutritional interest.
True anti-free radical shields, the antioxidant pigments of cherries (anthocyanins) are indeed altered by cooking. “It is better to taste the cherries raw, especially since they contain vitamin C, which is also sensitive to heat”, says our expert.
Cherry: to avoid in case of diabetes
“The cherry is one of the sweetest fruits, points out our expert. It is generally excluded from low calorie or ketogenic diets. We must consider the carbohydrate load of the food: that is to say its glycemic index on the one hand, and its volume of sugar on the other. For the cherry, this load is high. In case of (pre)diabetes, if you really want to have fun, it is possible to taste some at the end of a low GI meal. But especially not on an empty stomach, so as not to see his blood sugar soar.
A compromise, for everyone: include cherries in our sweet and savory dishes, sources of animal or vegetable protein, fiber (raw and cooked vegetables) and fat (olive oil, coconut milk, etc.). Without giving up a slice of homemade clafoutis (with little/no added sugar)!
>> Watch out for transit! pecking the cherries all raw? No problem ! This is also how they are most often tasted. “The problem is that often we eat a lot more than two or three, notes the dietitian. An overconsumption of cherries can cause stomach aches and even diarrhea. This is explained by the presence of sorbitol. This sugar is a natural laxative. It ferments in the colon and can cause an acceleration of transit.”
On the nutrition side, with what to marry the cherry?
With almonds. Rich in fibre, protein and (good) lipids, almonds have a low glycemic index. Associate them with cherries moderates the impact of these fruits on blood sugar levels. In practice: a handful of cherries and about ten almonds (as a snack), a crumble with cherries (no added sugar) made with chopped almonds, a clafoutis (sweetened with acacia honey) generously sprinkled with slivered almonds.
With cottage cheese. With its tangy taste, the cottage cheese goes well with the sweetness of cherries. The proteins it contains (4.5 g per 100 g) make it possible to limit the glycemic load of these small sweet fruits. In practice: an unmolded goat cheese cheese, topped with cherries mixed into a coulis (no added sugar) or a breakfast bowl with cottage cheese, muesli and cherries pitted.
With blueberries. They are also queens of antioxidants! These latter “Help reduce general inflammation in the body, prevent the oxidation of bad cholesterol and thus protect the cardiovascular system”, reminds our expert. In practice: some cherries and blueberries sprinkled in a sweet and savory salad (with baby spinach, cubes of feta and a lemon vinaigrette) or on a soy dessert.
In video: all the health benefits of cherries
And that’s not all :
In January 2019, a study from the University of Delaware (in the United States) showed that cherry juice helped prevent hypercholesterolemia
In March 2018, a study from Louisiana State University (in the United States) found that cherries also helped you sleep well.
In July 2019, other researchers from the University of Delaware noticed that cherry juice also supported memory and cognitive abilities.
Our expert: Raphael Gruman, nutritionist dietician, in Paris and Deauville
Cherry sorbet without ice cream maker Blend 600g pitted cherries and 200g unsweetened applesauce until smooth. Add the juice of a lime and mix again. Pour the preparation into an ice tray and put in the freezer for 3 hours, stirring the preparation every half hour.
Cinnamon cherry soup Put 500 g of cherries in a saucepan, add 10 cl of well-brewed black tea and 1 tbsp. c. cinnamon powder. Bring to the boil then lower the heat and simmer for 10 minutes over low heat, covered. Then leave to infuse for 5 minutes off the heat. In a nonstick skillet, brown 1 tbsp. at s. of slivered almonds 2 to 3 minutes, watching them so that they do not blacken. Serve the cherries warm, sprinkled with almonds.
Cherry dessert Pit 350 g of cherries, keep a few and mix the others finely with 75 g of acacia honey then add 1 tbsp. c. of bitter almond aroma and 300 g of silken tofu Blend for another minute or so to obtain a smooth cream. Pour into transparent cups. Chill 3 hours before serving and garnish with reserved cherries.
Cherry soup with vanilla ice cream Rinse, drain and pit 400 g of cherries. Pour 50 cl of dry white wine and 80 g of sugar into a saucepan. Add 1 vanilla pod split in half lengthwise and simmer for 5 minutes. Add the cherries and cook for 5 more minutes over low heat. Add the juice of a lemon and scrape the vanilla seeds with the tip of a knife. Mix them into the mixture. Let cool. Add 2 tbsp. tablespoons of kirsch and chill until ready to serve. Serve in ramekins with 1 scoop of vanilla ice cream.
Poached cherries with cocoa Wash 600 g of cherrys and pit them. Melt 50 g of sugar over low heat in a heavy-bottomed pan without adding water and let it caramelise. When the caramel is golden, add the cherries, 30 g of butter and 1 vanilla pod split in 2 lengthwise. Mix and cook for a few minutes. Scrape the seeds from the vanilla pod into the sauce then remove it. When the pan is just lukewarm, arrange on plates and sprinkle with sifted cocoa. Top with a c. at s. whipped cream and powdered spoon biscuits, then garnish with sprigs of mint.
Red fruit fresh jelly Prepare 300 g of red fruits (cherries, strawberries, raspberries, blackberries, blueberries…) by cutting the largest ones in half or in four. Divide them among 4 ramekins. Dissolve 2 g of agar-agar in 40 cl of cranberry juice, bring to the boil then cook for 2 minutes without ceasing to stir. Pour over the diced fruit, leave to cool then chill for at least 2 hours in the fridge.
Light cherry clafoutis Preheat the oven to 210°C. Spread 500 g of cherries, hulled, in a buttered baking dish. Crack 3 eggs into a bowl, beat them into an omelette with 75 g of honey then add 150 g of flour. Gradually pour in 60 cl of semi-skimmed milk and ½ tsp. c. of bitter almond aroma, so as to obtain a fluid and homogeneous paste. Pour the preparation over the cherries and cook for 15 minutes, then lower the thermostat to 180°C and continue cooking for another 30 minutes. Serve lukewarm or, on the contrary, chilled after refrigeration.
English red fruits Divide 200 g of red fruits of your choice (strawberries, raspberries, blackberries, blackcurrants, cherries, etc.) into verrines. Prepare the custard: in a bowl, whisk 3 egg yolks with 3 tbsp. at s. of maple syrup. Heat 25 cl of semi-skimmed milk in a saucepan then pour it gently over the mixture while whisking. Pour back into the saucepan and thicken over low heat, stirring constantly (and especially without letting it boil). Remove from the heat as soon as the cream takes on a creamy consistency and leave to cool. Coat the red fruits with the cream and place in the refrigerator until ready to serve.
Cherry-cranberry ice cream In the bowl of a food processor, put 500 g of frozen pitted cherries, 100 g of dried cranberries and 120 ml of coconut cream. Blend until smooth and creamy. Serve immediately.
Hibiscus cherry infusion Infuse 1 tbsp. at s. of hibiscus flowers in 40 cl of simmering water for 8 minutes. Put 500 g of pitted cherries in a saucepan, add the strained infusion and 1 tbsp. c. cinnamon powder. Heat for 10 minutes over low heat, covered. In a non-stick skillet, toast 1 tbsp. at s. slivered almonds for 2 to 3 minutes without letting them darken. Divide the cherries and their juice into ramekins, let cool. Sprinkle with almonds when serving.
Cherries in red wine Take three strips of zest from an orange. Immerse them in a small saucepan of boiling water for 30 seconds, drain, repeat the operation with clean water then drain again. Cut them into thin strips. Heat 25 cl of red wine in a large saucepan. Add 500 g pitted cherries, 2 tbsp. at s. honey, 1 cinnamon stick, orange zest. When the mixture simmers, lower the heat and simmer for 10 minutes over low heat. Pour into a bowl, leave to cool then place in the refrigerator for at least 1 hour.