CHERRISH Granola Smoothie Bowls


  • Granola
  • 1/4 cup olive oil
  • 1/2 cup maple syrup
  • 1 teaspoon vanilla extract
  • 3 cups old fashioned rolled oats
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon cinnamon
  • 1 cup sliced almonds
  • 1 cup dried Montmorency tart cherries
  • 1/2 cup pepitas
  • Smoothie Bowl
  • 2 1/2 cups frozen Montmorency tart cherries
  • 2 tablespoons fresh lemon juice (1 lemon)
  • 1 1/2 tablespoons maple syrup
  • 1 ripe banana
  • 1 cup almond milk


Preheat oven to 325F.

In a small bowl, whisk together olive oil, maple syrup, and vanilla. In a separate bowl stir together oats, salt, cinnamon and almonds. Pour in the oil and syrup mixture, then stir thoroughly to combine. Line a baking sheet with parchment paper and spread the granola on top in an even layer. Bake for about 45 minutes until golden brown, stirring every 15 minutes and watching carefully at the end of the baking time, stirring more if necessary.

Roughly chop 1 cup dried cherries.

When the granola is baked, cool slightly, then stir in cherries and pepitas. Store in an air-tight container for up to 1 month.

For the smoothie, blend together tart cherries, lemon juice, maple syrup, banana and almond milk. If necessary, add additional milk for a smoother consistency.

Serve smoothie in a bowl with cherry granola.

Recipe courtesy of Sonja Overhiser, A

CHERRISH Protein Bowl


  • 2 tablespoons slivered almonds
  • 2 tablespoons cashew halves
  • 1 cup Greek yogurt
  • 1/2 to 1 tablespoon maple syrup or honey, to taste
  • 1/2 teaspoon vanilla extract
  • 2 to 3 tablespoons dried Montmorency tart cherries
  • 2 to 3 dried apricots
  • 2 tablespoons pepitas
  • 1 teaspoon chia seeds
  • 1 sprinkle of bee pollan, optional


In a small, dry skillet over medium heat, toast the almonds and cashews until browned and fragrant, stirring often, about 3 to 5 minutes.

Mix the Greek yogurt with the maple syrup and vanilla extract.

Roughly chop the cherries and apricots.

Place the yogurt in a bowl, then sprinkle with all toppings (get creative!).

Recipe courtesy of Sonja Overhiser,

Heart Health

Cardiovascular disease remains the No. 1 killer of both men and women in North America. Changes in diet and exercise can go a long way in helping to keep your heart healthy.

A good place to start is eating more fruits and vegetables, especially deeply hued produce that’s packed with heart-healthy compounds. Typically, the darker the color, the better.

Be sure to add Montmorency tart cherries to the mix. Researchers believe Montmorency tart cherries may provide a number of cardiovascular benefits due to the intensity of anthocyanins inside these ruby-red fruits. Studies indicate that Montmorency tart cherries may help lower levels of cholesterol and triglycerides, reduce inflammation and improve belly fat – all factors specifically linked to heart disease risk.

For More Information:

A look at the evidence:



  • 1 cup frozen Montmorency tart cherries thawed
  • 2 tablespoons 100% Montmorency tart cherry Concentrate
  • 8 teaspoons superfine white sugar
  • 4 tablespoons freshly squeezed lime juice
  • 1 bunch of fresh mint leaves
  • 3 cups wild cherry-flavored sparkling water
  • Optional: fresh lime for garnish
  • Pebble or crushed ice


Set out 4 glasses.

Divide the cherries evenly among the glasses.

Add in 1/2 tablespoon Montmorency tart cherry Concentrate, 2 teaspoons sugar, 1 tablespoon fresh lime juice, and 1 tablespoon fresh mint leaves into each glass.

Mash everything together with the back of a wooden spoon.

Fill up the glasses with pebble or crushed ice and then fill to the top with the cherry-flavored sparking water. (Divide the sparkling water evenly among the four glasses).

If desired garnish with additional mint leaves and a sliced lime.

Recipe courtesy of Chelsea Lord,

Help your Recovery

A growing number of elite athletes and weekend warriors are turning to Montmorency tart cherry juice as a post-exercise recovery drink.

Keeping up with your exercise regimen is a lot easier when you recover quickly after a workout. Montmorency tart cherry juice is rapidly gaining a following among elite athletes and weekend warriors as a drink that helps speed the recovery process.

Long known for its anti-inflammatory properties (which have been highly valued by sufferers of arthritis and gout), Montmorency tart cherry juice is now relied on for easing muscle soreness after exercise.

Why? The pain associated with exercise involves muscle damage, inflammation and oxidative stress. Tart cherries seem to help with all three due to the concentrated amounts of anthocyanins inside. Studies suggest Montmorency tart cherry juice has the ability to reduce muscle pain and weakness after bouts of intense strength training, as well as after long-distance running.

For more information:

A look at the evidence.

Improve Sleep Quality

Research indicates that Montmorency tart cherry juice may help improve the quality and duration of sleep, reduce the severity of insomnia and increase overall sleep efficiency.

We all know the importance of sleep – but what you might not know is that being tired isn’t just about feeling grumpy. While a restful night can lead to a more productive day, inadequate sleep is linked to health problems like weight gain and high blood pressure. So it’s crucial to prioritize sleep.

To help them do so, many people turn to sleep aids, including melatonin pills. With Montmorency tart cherries, however, they may have a natural remedy to promote sleep that also tastes good.

Tart cherries are one of the few natural sources of melatonin, which is responsible for the regulation of the body’s internal clock and sleep-wake cycle. Researchers believe it’s the combination of melatonin and the anthocyanins in Montmorency tart cherries that might help you sleep better at night.

For more info:

A look at the evidence.

Turnaround ahead for juice?

Published: Sep. 19, 2016, 11:54 AM
The market for 100% juice should return to growth despite global economic slowdown and the recent debate around sugar, according to Tetra Pak’s 100% Juice Index report.

According to the company, the combination of emerging growth hotspots and slowing decline in established markets is stabilizing 100% juice and bringing it back to growth going forward to 2018.

Insights from the report show that 100% juice remains a significant part of the average consumer diet, with more than 40% of people drinking it every day. Read More →

Fight Big Soda

David Leonhardt OCT. 6, 2016

Soft drink and soda bottles at El Ahorro market in San Francisco. Jeff Chiu/Associated Press

Over the next few weeks, I want to use this newsletter to call your attention to some big issues that are on the ballot this year but getting obscured by the presidential race.

One of them is obesity.
For years, the soda industry has been using the undeniable fact that the obesity epidemic has many causes to evade responsibility for its own role. Americans eat too much, the lobbyists for Coke and Pepsi will say. Or: Americans need more exercise!

All of which is true. Yet it’s also true that soda drinking is one of the biggest causes of the obesity increase.

Calorie consumption from soda roughly tripled from the late 1970s to the late 1990s, accounting for about half the country’s total increase in calories. Soda also has zero nutritional value. It is sugar water — empty calories that don’t make people feel full. Read More →

Will cherry juice help you sleep?

People’s Pharmacy on tart cherries as a source of melatonin; the power of soy sauce for kitchen burns; and vitamin B-12 deficiency.

Originally published September 18, 2016 at 7:00 am Seattle Times
By  Syndicated columnists

Q: Is tart cherry juice useful for insomnia? If so, what is an appropriate daily amount, presumably taken at bedtime? I’ve heard and read everything from 1 to 16 ounces!

A: One study found tart cherry juice improved sleep time and quality. The researchers gave subjects a dose of 30 ml (roughly 1 fluid ounce) of Montmorency cherry concentrate upon arising and another 30 ml of concentrate half an hour before the evening meal (European Journal of Nutrition, December 2012). This was diluted to taste in 200 ml or so of water.
Read More →

Tart cherry juice can alleviate arthritis pain

Originally published July 10, 2016 at 7:00 am

People’s Pharmacy on UTIs, neuropathy and arthritis.

Q: Four ounces of tart cherry juice in the morning has alleviated the arthritis pain that I used to have in my hands. I’ve been doing this for the past two years. I’ve recommended it to many people. Some don’t experience relief from it, but many do. One friend uses cherry juice at bedtime to help her fall asleep.

A: There is growing evidence that ingredients in tart cherries may ease both inflammation and insomnia. The latest research involved a placebo-controlled trial of powdered Montmorency cherries (Journal of the International Society of Sports Nutrition online, May 26, 2016). Athletes who consumed the powder outperformed the group on placebo. They also experienced less muscle soreness and had lower levels of inflammatory markers in their bloodstream. Read More →