素食主义者Sweet Cherry Bars
December 27, 2019


We all know that this season—the transition of one calendar year to another—can be loaded with messages about food and diet that are anything but wholesome. I don’t like to enter into a new year with any intentions of restriction, elimination, or deprivation. But I do greet January as a time to consider how my food nourishes me (and will do so in the twelve months ahead), and I encourage my nutrition clients to do the same.

This echoes how I like to approach nutrition overall: with an emphasis on what food can doforour bodies. And it’s in that enthusiastic spirit that I’m honing in on some of the wonderful benefits of sweet cherries, and sharing 20 reasons to enjoy them in 2020.

When the folks atNW Cherry Growersapproached me about this campaign, I couldn’t have been happier! I didn’t grow up loving cherries, but I’ve come to appreciate them over time. Part of why it took me a little while is because I didn’t understand that there are many varieties of cherries, only some of which are my jam (no pun intended).



20Reasons to Eat Sweet Cherries in 2020



3。Cherries may help to combat inflammation, which is thought to play a significant role in many chronic diseases. Consuming cherries was found in one small intervention study to decrease plasma concentrations of eight biomarkers associated with inflammatory diseases.3


五。Compounds in cherries appear to protect neuronal cells from cell-damaging oxidative stress.

6。Hypertension is a risk factor in cardiovascular disease, along with other health risks. Some studies suggest that phenolic acids found in cherries and produced by the metabolism of anthocyanin (an antioxidant in sweet cherries) may have antihypertensive effects.6


8。Sweet cherry extracts have been shown to inhibit proliferation of colon and breast cancer cells in several published studies.8

9。The anti-inflammatory effects of the phytonutrients in sweet cherries may help to prevent cardiovascular disease.9


11。Consumption of anthocyanins from cherries appears to improve memory and cognition in older adults with mild‑to‑moderate dementia.11

12.食用樱桃可以显著12月ease a compound called urate in the blood plasma, which may help to ease gout.12


14。Cherry extracts appear to reduce glucose blood levels and protect pancreatic beta-cells (which produce insulin, and which are damaged by diabetes) from oxidative damage, enabling them to continue with normal function.14



17。Sweet cherries are a perfect way to enjoy deep sweetness just as nature created it—or to sweeten desserts and treats while providing nutritional benefits.

18。Cherries are a wonderful snack! I love enjoying them fresh from the farmer’s market in the early summer, or popping frozen cherries into mybanana soft serve(with or without cocoa powder) for a treat at any time of year.

19。While I usually like cherries in baked goods (like这个蛋糕orthis cobbler),我也结合樱桃和香醋的粉丝in savory dishes



As I said, my favorite way to showcase sweet cherries is to bake with them, and I’ve found that their deep, sweet flavor works beautifully with whole grain baked goods. As we approach the new year, I wanted to create a baking recipe that would be sweet and rewarding but also rich in whole grain flour (for extra fiber) and cherries (for all of those wonderful anthocyanins and other phytonutrients).






素食主义者Sweet Cherry Bars

Author -盖娜·哈姆肖
Yields: 12


  • 2杯子s未漂白,中筋面粉
  • 1杯子黑麦,拼写,或全麦面粉
  • 1teaspoonbaking powder
  • 1/2teaspoonbaking soda
  • 1/2teaspoon细盐
  • 1/3杯子橄榄油
  • 1/4杯子cold water
  • 2茶匙vanilla extract
  • 1杯子甘蔗或椰子糖
  • 11/4杯子snon-dairy milk
  • juice of 1 lemon
  • 12-16盎司新鲜或冷冻甜樱桃,进站和减半
  • 可选:1个糖粉+ 2汤匙非乳制品牛奶,护送创建釉补差价的蛋糕


  • Preheat your oven to 350F. Lightly grease a 9 x 13 rectangular baking dish and line the
  • Whisk the flours, baking powder and soda, and salt together in mixing bowl (or the bowl of a stand mixer).
  • 在一个独立调音台或用电动搅拌器的大型搅拌碗碗,混合油,
  • Transfer the baking dish to your oven. Bake for 45 minutes, or until the edges are golden brown and the top is set. Cool the cake completely. If you’d like to glaze it, whisk together 1 cup of powdered sugar and two tablespoons of non-dairy milk till smooth, then pipe or drizzle it over the top of the cake. Cut into slices and enjoy!


In place of the flours, you can use a trusted gluten-free flour blend of choice.

I love this with coffee or tea, and I hope you will, too. Here’s to bringing in 2020 sweetly and healthfully, friends. See you soon, for weekend reading.


This post is sponsored by Northwest Cherry Growers. All opinions are my own. Thank you for your support!


1。“Nutrients, Bioactive Compounds and Bioactivity: The Health Benefits of Sweet Cherries.” Ana C. Gonçalves, Catarina Bento, Branca Silva, Manuel Simões, Luís R. Silva. Current Nutrition & Food Science, 2019 15, 208-227.

2.“‘兵’甜樱桃循环降低健康男性和女性炎症标志浓度的消费。”凯利,D. S.,Rasooly,R.,雅各,R.A.,卡迪尔,A.A。&麦基,B. M.营养学杂志,2006,136,981-986。

3.“甜樱桃冰下循环标志物浓度在健康人的慢性炎症性疾病。”达显S.凯利,百合子阿德金斯,Aurosis雷迪,莱斯利R.豪斯,布鲁斯E.麦基和Kent L.埃里克森。营养学杂志,营养,2013年美国社会,DOI:10.3845 / jn.112.171371。

4.“‘兵’甜樱桃循环降低健康男性和女性炎症标志浓度的消费。”凯利,D. S.,Rasooly,R.,雅各,R.A.,卡迪尔,A.A。&麦基,B. M.营养学杂志,2006,136,981-986。

5. Blando,等。

6。Blando, et al.

7。“Dark sweet cherry (Prunus avium L.) phenolics as dietary chemopreventive/therapeutic compounds for aggressive breast cancer cell growth with no toxicity to normal breast cells.” Layosa MA, Lage NN, Martens-Talcott SU, Talcott St, Pedrosa ML, Chew BP and Noratto GD.

8.“营养物质,生物活性物质及生物活性:甜樱桃对健康的益处。”安娜C.贡萨尔维斯卡塔里娜盒饭,礁岛席尔瓦,曼努埃尔西蒙斯,路易斯R. Silva的。当前营养与食品科学,2019 15,208-227。

9。Blando, et al.

10。Blando, et al.


12.马坎W.柯林斯,肯尼斯G. SAAG,Jasvinder A.辛格。是否有痛风的管理樱桃的作用?疗法进阶Musculoskelet派息。2019;11:1759720X19847018。在线2019发布时间5月17 DOI:10.1177 / 1759720X19847018。


14。Gonçalves, et al.

15。“The consumption of a Jerte Valley cherry product in humans enhances mood, and increases 5-hydroxyindoleacetic acid but reduces cortisol levels in urine.” María Garrido, Javier Espino, David González-Gómez, Mercedes Lozano, Carmen Barriga, Sergio D. Paredes, Ana B. Rodríguez. Experimental Gerontology, 2012, 47, 573–580.

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  1. 这就跟你问声好!只是等待这个可爱的创造out of the oven! How would you recommend storing them if only putting half in the freezer? Ok to put other half in container in fridge? Also, have you thought about adding dark chocolate chunk chips to this recipe? Thanks for the wonderful recipes!

    • I think dark chocolate would be lovely here, Beth! And funny you mentioned, since I’m working on a chocolate + cherry recipe right now

      Up to 5 days in an airtight container in the fridge will work well!

  2. 我现在喜欢樱桃,但是就像你从小就没有想单吃一个。我最喜欢的是黄金(雷尼尔)樱桃,这是如此美丽,有点甜,从我所知道的,不是红色的,往往会调高这里。感谢所有概述他们有他们的善良!我不是那种医生(所有),我很高兴向你学习。

  3. 嗨颊,感谢您对本上樱桃的好处非常及时岗位。我的合作伙伴是患有痛风,我很想带你在#12引用研究定睛一看,但它似乎像它可能在参考名单已经错过了什么?它说Blando等。但我看不出原来的参考。谢谢!

    • Hi Tanya! That’s actually not the right reference, as it doesn’t discuss gout! Thanks for catching me—my error.

      This article探索连接,它引用其他研究还有:马坎W.柯林斯,肯尼斯G. SAAG,Jasvinder A.辛格。是否有痛风的管理樱桃的作用?疗法进阶Musculoskelet派息。2019;11:1759720X19847018。在线2019发布时间5月17 DOI:10.1177 / 1759720X19847018。我会更新帖子。我希望阅读是你的兴趣和你的伴侣!