June's Superfood: Cherries

June's Superfood: Cherries

Summer is filled with so many delicious fruits and veggies, including one of my seasonal favorites — cherries. I’ve always wanted to go cherry picking (especially being a native New Yorker and, yes, I mean a born-and-raised city girl who didn’t do these kinds of activities growing up!). A friend recently found a cherry orchard not too far from my home, so we packed up our four kiddos, water, Honest sunscreen...and the rest was history. We learned to look for the dark red, firm berries to find the sweetest fruits. And we came home with our buckets full.

Not only are cherries absolutely delicious, but they are super nutritious. Cherries are rich in antioxidants that help reduce or eliminate free radicals associated with many disease processes, including cancer. The stone fruits are also a great source of two chemicals — anthocyanins and bioflavinoids. These compounds have been shown to help reduce symptoms of arthritis, gout, and migraines. And cherries are associated with improved sleep by increasing levels of melatonin in the blood. Studies have shown that just two tablespoons of cherry juice can be as effective as a melatonin supplement in improving sleep.

So go to your local farmers’ market or an orchard and pick them yourself, but make sure to have extra napkins (and a bowl for the pits)!

Cherry Chia Jam

*It will last for about a week in the refrigerator and 6 months when frozen

Ingredients (Use Organic When Possible):

  • 3 cups Cherries (pitted), fresh or frozen

  • ¼ cup Maple Syrup or Brown Sugar

  • ¼ cup Chia Seeds


1. In a medium pot, add the cherries and maple syrup. Bring to a boil. Then, reduce the heat to low, put a lid on the pot, and set a timer for 15 minutes.

2. At the end of the 15 minutes, use a potato masher to break up the cherries to your liking. Add the chia seeds and stir well.

3. You can put the mixture into a food processor to make a smooth consistency if desired.

4. Place the jam into desired containers. It will take about 15-20 minutes to thicken up into the jam consistency.


~ Nicole Meadow, MPN, RD, CSP, CLC

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