Description:
What says summer more than cherries?
A fruit crisp offers the luscious flavor of a fresh fruit pie without the fuss of making a crust. Celebrate the arrival of cherries with this rich-tasting crisp. The nut-studded topping works great with other fruit combinations too.
This is a delicious cherry crisp made with fresh cherries instead of canned. It may take a little longer to make because you need to pit the cherries, but it is well worth it when you taste the finished product.
The nutritional benefits of cherries are pretty big, particularly when you consider their small size. Many of the health benefits of cherries are related to the natural chemical that gives them their color.
Anthocyanins give flowers, berries and other fruits the colors ranging from red to blue. Some of the best food sources of anthocyanins are red grapes, chokeberry, eggplant and, of course, cherries.
These pigments attract pollinators, act as a “sunscreen” and protect the plant from radicals formed by UV light, so they act as antioxidants. The antioxidant benefits are transferred to people when the fruits or vegetables are eaten.
Anthocyanins are also natural pain relievers and anti-inflammatories. They inhibit the production of COX-2 enzymes, as do over the counter and prescription pain relievers. Natural anti-inflammatories are believed to reduce the risk of many types of cancer. But, there are more nutritional benefits of cherries.
Cherries contain melatonin, another natural pain reliever and COX-2 inhibitor. Melatonin also helps to regulate sleep cycles and has been sold as a natural sleep aid. Reduced levels of melatonin have been associated with heart disease and increased cancer rates in night workers. The human body naturally produces melatonin, but primarily in darkness.
Constant artificial lighting present in most homes and work places reduces the amount of melatonin that the body produces. So, one of the health benefits of cherries to modern day man has to do with replacing some of the melatonin that has been lost to artificial light, unhealthy work schedules and unnatural sleep patterns. And, there are more nutritional benefits of cherries.
Cherries, like most fruits, contain vitamin C. The proven and suspected health benefits of cherries and other vitamin C rich foods are too numerous to be covered in this recipe.
Ingredients:
Filling
1 1/2 pounds sweet cherries (5 cups), fresh or frozen, pitted
1 cup raspberries, fresh or frozen
1/3 cup granulated sugar
1 tablespoon cornstarch
1 tablespoon lemon juice
1 tablespoon kirsch or brandy (optional)
Topping
2/3 cup whole-wheat flour
1/2 cup old-fashioned rolled oats (not instant)
1/2 cup packed light brown sugar
1 teaspoon ground cinnamon
Pinch of salt
1 tablespoon butter, cut into small pieces
1 tablespoon canola oil
3 tablespoons frozen orange juice concentrate
1 tablespoon chopped almonds or walnuts
Directions:
1.Preheat oven to 375°F. Coat an 8-inch-square baking dish (or similar 1 1/2- to 2-quart dish) with cooking spray.
2.To prepare filling, combine cherries, raspberries, granulated sugar, cornstarch, lemon juice and kirsch (or brandy), if using, in a large bowl; toss to coat. Place the filling in the prepared baking dish. Cover with foil. Bake for 20 minutes.
3.Meanwhile, make topping. Mix flour, oats, brown sugar, cinnamon and salt in a medium bowl with a fork. Add butter and blend with a pastry blender or your fingertips. Add oil and stir to coat. Add orange juice concentrate and blend with your fingertips until the dry ingredients are moistened.
4.After 20 minutes, stir the fruit filling and sprinkle the topping evenly over it. Sprinkle with almonds (or walnuts). Bake, uncovered, until the fruit is bubbly and tender and the topping is lightly browned, 20 to 25 minutes more. Let cool for at least 10 minutes before serving. Serve warm or at room temperature.
Servings: 8
Nutrient Information:
Per serving: 245 calories; 5 g fat ( 1 g sat , 2 g mono ); 4 mg cholesterol; 51 g carbohydrates; 22 g added sugars; 3 g protein; 4 g fiber; 36 mg sodium; 331 mg potassium.
Nutrition Bonus: Vitamin C (38% daily value)
Carbohydrate Servings: 3
Exchanges: 1 starch, 1 fruit, 1 carbohydrate, 1 fat
Notes: Active Time: 20 minutes
Total Time: 1 hour 10 minutes
Special Diet: Low Sodium, Low Fat, High Fibre
Category: Desserts
|
|
|
|
 |
|
|
Connect with Us
 | Vitamin C for Smokers | | Did you know that people who smoke need more vitamin C? Otherwise they maintain lower blood levels than those who don't smoke. Good sources of vitamin C include citrus fruits and juices, broccoli, dark green leafy vegetables, and tomatoes. Everyone knows that smoking is unhealthy. But if you do smoke, make it your business to consume several vitamin C rich foods every day.
|
|
|
| Indoor Plants and Your Health |  When you add indoor plants to your home's interior, you add greenery as well as living organisms that provide health benefits. A number of studies have found an association between houseplants and a range of positive psychological and physiological benefits. | | Full Article |
|
|
| Cheesy Mushroom and Asparagus Cheese Bake | Category: Side Dishes
Description: Whole-wheat Pasta is an excellent source of complex carbohydrates which provide a slow release of energy. Unlike simple sugars that offer a quick, yet fleeting boost of energy, pasta helps sustain energy.
Pasta is a useful source of protein, is very low in sodium and cholesterol-free. Whole wheat pasta can provide up to 25% of daily fiber requirements in every one cup portion.Pastas are a good source of iron (with about 2mg in a 1-cup serving), potassium, and many are also enriched with thiamine, niacin, and other B vitamins.
Asparagus is an alkaline food which is rich in protein but low in calories and carbohydrates. Although it's available all year round, asparagus usually is most found and best in spring and is harvested when it is about 6 to 8 inches tall. It is an excellent source of potassium, folic acid, vitamins A, C and K, and traces of vitamin B complex. A good source of dietary fiber, asparagus is also rich in niacin, phosphorus and very low sodium. And my favourite health benefit of asparagus and certainly most impressive is that it is one of those few vegetables that actually has the calcium and magnesium in the ideal ratio of 2:1. | | Full Recipe |
|
|
|