Everyone loves the shiny, big, black, sweet cherries in our markets and supermarkets right now in Mallorca. Kids adore eating them (and hanging them over their ears!). They are easy to add to meriendas, picnics or just a big bowl of them on the kitchen table.
Most recipes add plenty of sugar, or even add in dried cherries, but they are just perfect without. You can use them in place of berries at the moment. We know the stones make them less versatile but they are so fresh, seasonal and tasty so try to utilise them more.
Mix them with a little dark chocolate and get that retro black forest flavour…..
Black Forest Bircher Muesli
- 100g oats (organic or gluten-free)
- 2 tablespoons chia seeds
- 1 tablespoon pumpkin seeds
- 350 ml milk, of your choice (I use almond or coconut)
- 1 cup chopped cherries
- maple syrup, to taste
- a dash of vanilla extract
- a squeeze of lemon juice
- 1 tablespoon raw or unsweetened cocoa powder
- 1 pinch of ground cinnamon
- Top with favourite fruit, cherries
- Favorite chopped nuts or toasted coconut flakes
The night before, put the oats, cherries, chia seeds and pumpkin seeds into a bowl or container, pour over the milk, and add the maple syrup, vanilla, cocoa powder and lemon juice. Mix well, then cover and pop into the fridge overnight.
In the morning, add more milk if needed. Then chop more cherries and other fruit – pear, banana, blueberries etc. Sprinkle over the cinnamon and nuts, either layer them up in a glass or bowl, or just run out of the door with everything in a mason jar.
Sweet cherries contain antioxidants vitamin C, carotenoids, and anthocyanins that help play a role in cancer prevention and general wellness.
Vital for gout sufferers – a ½-cup serving of cherries a day has a 35 percent lower risk of a subsequent gout attack. With a 15 percent reduction in uric acid, and lower nitric oxide and C-reactive protein levels, associated with inflammatory diseases
Cherries also contain natural melatonin, which is a powerful antioxidant and free radical scavenger that helps “cool down” excess inflammation and associated oxidative stress. It also plays a vital role in sleep and bodily regeneration.
About the author
Suzanne is a Nutritional Therapist trained in London at College of Naturopathic medicine. She has 25 years experience as a chef and recently trained in raw foods, at a gourmet level with Matthew Kenney.
Suzanne’s business is Vital Nutrition which she founded in 2008. She offers private consultancies focusing on diet and lifestyle improvements supporting patients on their journey to optimum health.
Her regular cookery workshops are delicious, fun and educational and her cooking skills are available to private clients, on retreats and for chef training.