Fresh cherries are in season June through July, and this fruit deserves special attention! Cherries are not only good for you, but they're also on trend as a homegrown "Super Fruit." According to recent data, more than 9 out of 10 Americans want to know where their food comes from, nearly 80 percent say they're purchasing "locally produced" products, and the majority is defining "local" as grown in America.1,2 And cherries deliver.

A growing body of science reveals tart cherries, enjoyed as either dried, frozen cherries or cherry juice, have among the highest levels of disease-fighting antioxidants, when compared to other fruits. They also contain other important nutrients such as beta carotene (19 times more than blueberries or strawberries) vitamin C, potassium, magnesium, iron, fiber and folate.

Emerging evidence links cherries to many important health benefits - from helping to ease the pain of arthritis and gout, to reducing risk factors for heart disease, diabetes and certain cancers. Cherries also contain melatonin, which has been found to help regulate the body's natural sleep patterns, aid with jet lag, prevent memory loss and delay the aging process.

A recent study from the University of Michigan reveals new evidence linking cherries to heart health benefits. The study found that a cherry-enriched diet lowered total weight, body fat (especially the important "belly" fat), inflammation and cholesterol-all risk factors associated with heart disease. According to the American Heart Association, being overweight or obese, in particular when the weight is concentrated in the middle, is a major risk factor for heart disease. As nearly two out of three Americans are overweight, emerging studies like this are important in examining the role diet may play in disease management and prevention.

A growing body of science links cherries' red color, provided by the fruit's powerful antioxidants - called anthocyanins - to heart-health benefits related to reducing inflammation, total cholesterol, and belly fat. With more than 80 million Americans living with some form of heart disease, the heart-healthy qualities of eating red have more relevance than ever. Even more good news: research also suggests the red compounds in cherries may help ease the pain of arthritis and gout.

While there's no established guideline yet on how many cherries it takes to reap the benefits, experts suggest that 1-2 servings of cherries daily can help provide some of the health benefits identified in the research. Single serving size examples include:

• 1/2 cup dried
• 1 cup frozen
• 1 cup juice
• 1 ounce (or 2 Tbsp) juice concentrate

And, because cherries are such a versatile fruit that can be sourced in the U.S. year-round, it's easy to enjoy cherries in a wide range of sweet and savory dishes. Here are a few recipes, courtesy of www.ChooseCherries.com, the national cherry institute sight, that you might enjoy as you include this super fruit in your menus this summer:

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Cherry Chocolate Recovery

4 oz chocolate milk
2 tbsp tart cherry juice concentrate
2 tbsp plain yogurt
1/2 oz dark chocolate, melted
1-2 tsp Grade B maple syrup (optional)

Melt chocolate in saucepan over low heat or in the microwave for a few seconds.

Add chocolate milk, tart cherry juice concentrate, yogurt, melted chocolate and maple syrup together and blend or mix well. Chill and serve.

Nutrition Info: Nutrition Facts per 208 g serving: 210 calories, 10 g total fat, 6 g saturated fat, 28 g carbohydrate, 5 mg cholesterol, 8 g protein, 3 g fiber, 105 mg sodium; Daily Values: 8% vitamin A; 43% vitamin C; 20% calcium; 20% iron

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Cherry Berry Smoothie

1/2 cup frozen tart cherries, pitted
1/2 cup 1% low fat milk
1/4 cup plain lowfat yogurt
2 tablespoons fresh blueberries
1 tablespoon cherry juice concentrate
1 tablespoon honey
1/2 teaspoon pure vanilla extract
Sprinkle of cinnamon (optional)
8 ice cubes

Garnish:
1 tablespoon slivered toasted almonds
1 tablespoon chopped dried tart cherries

Blend all ingredients in blender until smooth. Pour into two chilled glasses. Garnish with almonds and dried cherries. Serve immediately. Makes 2 servings

Nutrition Info: Nutritional Analysis for one serving: Calories 164, Total Fat g 3, Sat Fat g 1, Chol mg 5, Sodium mg 57, Total Carb g 30, Fiber g 1, Sugars g 27, Protein g 5

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Cherry Trail Mix

1/4 cup low fat granola cereal (w/o dried fruit)
1/4 cup whole-wheat cereal (Grape-Nuts)
1/4 cup mini whole-wheat pretzel knots
1/4 cup whole dried tart cherries
2 tablespoons toasted almond slivers
1 tablespoon chopped cashews or pecans

Combine ingredients in small mixing bowl. Best when served immediately (or within 1 or 2 days) as mix will lose crispness from dried cherries. Makes 1 cup or four servings

Nutrition Info: Calories 113, Total Fat g 3, Sat Fat g 0, Chol mg 0, Sodium mg 73, Total Carb g 19, Fiber g 2, Sugars g 9, Protein g 3

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Chunky Cherry Cheese Spread

8 ounces chevre or other soft goat cheese
1/2 of an 8-ounce package Neufchatel cream cheese, softened
3 tablespoons orange blossom or alfalfa honey
1/2 cup dried tart cherries, finely chopped
1/3 cup finely chopped toasted walnuts, pecans or almonds*
Assorted crackers, crostini, pita crisps, crisp bread sticks and/or apple/pear slices

*To toast nuts: Preheat oven to 350 degrees F. Spread nuts in a single layer in a baking pan. Bake about 8 minutes or until lightly toasted. Cool nuts before chopping.

Stir together chevre and cream cheeses and honey in a medium bowl until well combined. Stir in cherries and walnuts. Serve cheese mixture with assorted crackers, crisp breads and fruit slices.

Makes 16 (2-tablespoon) servings.

Nutrition Info: Nutrition Facts per 2-tablespoon serving: 99 calories, 6 g total fat, 3 g saturated fat, 0 g trans fat, 7 g carbohydrate, 12 mg cholesterol, 4 g protein, 0 g fiber, 81 mg sodium; Daily Values: 8% vitamin A, 0% vitamin C, 2% calcium, 2% iron

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Cherry Butternut Squash

4 cups cubed (1 inch chunks) peeled butternut squash (1 small squash about 1-1/4 lb.)
3/4 cup dried cherries
1/2 cup boiling water
1 small onion, cut into thin wedges
2 tablespoons unsalted butter
2 tablespoons Grade B maple syrup
1/4 teaspoon salt

Heat oven to 375 degrees F. Spread squash in a single layer on a greased or sprayed 15x10-inch jelly roll pan or shallow roasting pan. Bake 15 minutes. Meanwhile, combine cherries and boiling water; set aside to plump.

Add onion wedges to pan with squash. Drizzle butter over vegetables; toss well. Bake 10 minutes. Drain cherries; add to pan. Drizzle syrup over vegetables; toss well. Continue baking 5 to 10 minutes or until vegetables are tender and glazed. Sprinkle with salt. Makes 8 (1/2 cup) servings.

Nutrition Info: Nutrition Information per serving: 116 calories, 3 g total fat, 2 g sat. fat, 0 g trans fat, 22 g carbohydrate, 8 mg cholesterol, 1 g protein, 2 g fiber, 77 mg sodium. Daily Values: 160% vitamin A, 25% vitamin C, 4% calcium, 4% iron

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