Add cherries to healthy diet

I watched a program recently about the diets of people who live to be more than 100 years of age. No; cherries were not mentioned. In fact, fruits and vegetables were secondary to these four staples: beans, greens, grains, and nuts, with generous amounts of extra-virgin olive oil. Yet fruits and vegetables were often combined with these main items, since they can add variety to the usual boiled beans and rice or salad with nuts.

I’ve been gathering recipes since that program, and now that the short-but-sweet cherry season has arrived, thought I’d incorporate my favorite fruit with one or more of the four diet staples. To me, cherries can be combined with just about anything, sweet or savory. They are a good source of vitamin C, pectin (a soluable fiber) and potassium. Here’s what I’ve come up with so far.

White Bean Salad Platter

Perfect as a lunch item, this offers beans and greens, and can become a heartier main dish with the addition of cooked, chilled shrimp. Recipe adapted from “Fresh &Fast” by Marie Simmons; makes 4 servings.

4 cups canned cannellini (white kidney) beans, rinsed

1 cup slivered red onion

1 cup thin diagonally-sliced celery

1/2 cup coarsely chopped fresh Italian flat-leaf parsley

Curly lettuce leaves, washed and dried

4 hard-cooked eggs, shelled, halved

8 to 12 dark firm cherries, pitted and cut in half

Dressing:

1/3 cup extra-virgin olive oil

1/4 cup red wine vinegar

1 small garlic clove, crushed

1/2 teaspoon salt

Fresh ground black pepper to taste

In a large bowl, combine beans, red onion, celery and parsley; set aside. In a separate bowl, whisk the dressing ingredients; add to the bean mixture and toss gently. On a platter, arrange a border of lettuce leaves. Spoon bean mixture into center. Place egg halves and cherry pieces around the platter and serve.

Nut and Cherry Pilaf

A worthy side dish, this colorful and aromatic pilaf offers grains and nuts. Recipe adapted from “Healing Foods” by Mariam Polunin; makes 4 to 6 servings.

3 tablespoons extra-virgin olive oil

1 onion, thinly sliced

Pinch of saffron or turmeric

2 cups long grain rice, preferably basmati

1/4 cup unblanched almonds

3 tablespoons pine nuts, sunflower or pumpkin seeds

3 celery stalks, finely sliced

1/2 pound fresh cherries, pitted

1 1/2 teaspoons ground cinnamon

Water

1 tablespoon lemon juice

1/2 cup chopped scallions

2 tablespoons chopped fresh dill or mint

Sea salt and fresh ground black pepper

In a heavy-bottomed saucepan, heat the oil. Add onion; cook on medium-low heat, uncovered, for 10 minutes. Add saffron or turmeric, rice, almonds and nuts or seeds. Stir for 2 to 3 minutes. Add celery, cherries and cinnamon. If using plain long grain rice, add double the volume of water. If using basmati rice, add 3 1/4 cups water. Bring to a boil, stir once, cover, and reduce heat to lowest setting. Simmer for 20 to 35 minutes, until all water is absorbed. When rice is cooked, stir in the lemon juice, scallions and fresh herbs. Season to taste and serve hot.

Cherries, Watercress, Radishes, Jicama, Spiced Pepitas and Ginger Lime Vinaigrette

A long title for a fairly easy, no-cook recipe from “Plant Food” by Chef Matthew Kenney, who likes cherries in salads with bitter greens and nuts. The recipe calls for dehydrating pepitas with spices for 12 hours, as well as smoking cherries with a smoking gun. I’ve simplified the recipe with plain pepitas and cherries; makes 4 servings.

Salad:

1 bunch watercress, rinsed and spun dry

1 cup very thinly sliced radishes

1/2 cup diced jicama

Vinaigrette:

1/2 cup extra-virgin olive oil

1/4 cup fresh lime juice

1/4 cup ginger, peeled and chopped

1 tablespoon agave nectar

1/2 teaspoon salt

1/4 cup fresh cilantro leaves and stems

2 tablespoons fresh parsley

In a large bowl, combine salad ingredients; set aside.

Blend oil, lime juice, ginger, agave nectar and salt in a high-speed blender until smooth. Add cilantro and parsley; blend until combined and smooth.

Garnishes:

1 cup pepitas (raw pumpkin seeds)

2 cups cherries, pitted and halved

Toss salad ingredients with vinaigrette, using about 1/2 cup, adding more if needed. Divide salad among four plates or shallow bowls. Sprinkle each with pepitas and cherries; serve.