Iowa State University Extension

Food, Recipe, and Activity of the Week - July 15, 2007

This week's features include:
Food - Cherry
Recipe - Beach volleyball
Activity - Cherry-stuffed french toast

Food of the Week > Cherry

History
People have been enjoying the sweet, tart flavor of the red cherry for centuries. If we could travel back in time, we would see that cherries were served as part of large feasts for Roman conquerors, Chinese noblemen, and Greek citizens. Cherries were brought to America in the early 1600's, when some of the first settlers set foot on American soil. French settlers from Normandy brought cherry pits along with them and planted them along the Great Lakes and the St. Lawrence River. Peter Dougherty, a Presbyterian missionary from Michigan, was the first to begin large-scale cherry production in 1852. He began by planting many trees near Traverse City, Michigan. Shortly thereafter, other farmers began following suit, making cherry production in the state of Michigan a booming industry. Today, Michigan still remains the number one cherry producer, growing approximately 75% of the nation's cherries.
Adapted from: The National Cherry Festival 

Cherry Availability / Selection / Storage
Cherries are a summer fruit, available from the months of June to August. Be sure to select cherries that are plump and reddish brown in color because they will be the most flavorful. Cherries can be stored for up to two weeks at a temperature of 32 degrees.

Nutrition
Research has shown that cherries are rich in antioxidants and flavonoids, which help protect against cancer, heart disease, arthritis, and possibly even gout and headaches. Cherries are rich in potassium, which helps regulate blood pressure. They contain significant amounts of vitamin A, which is required for night vision, immune function, and helps keep skin healthy.

Nutrient Analysis of one 1/2 cup fresh, tart cherries: calories: 39, fat: <1g, cholesterol: 0, protein: 1g, carbohydrate: 9g, potassium: 134mg, vitamin A: 994 IU, vitamin C: 8mg, fiber: 1g

Recipe of the Week > Cherry-stuffed french toast with cherry sauce

Makes 4 servings
Ingredients:

• 1 package (10 oz.) frozen dark cherries,defrosted
• 1/2 cup dark cherry (sugar-free) fruit spread
• 2 tsp cornstarch, dissolved in 1 Tbsp cold water
• 1/3 cup dried sour cherries
• 1/3 cup apple juice
• 8 slices whole-wheat bread
• 2 large eggs
• 2 large egg whites
• 3/4 cup skim (fat-free) milk
• 1 tsp grated orange zest
• 1 tsp vanilla extract
• 2 tbsp canola oil

Directions:

1. Place defrosted cherries in a blender or food processor and reduce to a rough purée. Transfer to a small saucepan, mix in the jam and bring the mixture to a boil over medium heat. Stir cornstarch/water mixture to recombine and stir into the cherry mix. Reduce heat to a simmer and cook until mixture thickens. Remove from heat, cover and set aside while making French Toast (The sauce can be made a few days in advance and refrigerated until ready to use.)
2. Combine dried cherries and apple juice in a small bowl. When the fruit is plump, squeeze out excess moisture and coarsely chop. Set aside fruit and discard the juice.
3. Using a small, round cookie cutter (or fingers), remove the centers from bread slices, leaving about a 1/2-inch of bread inside the crust. Transfer slices to a shallow, flat container. Tear the circles into small pieces and place in a mixing bowl. Mix in the chopped cherries.
4. In a separate bowl, beat the eggs, then whisk in milk, zest, and vanilla. Pour half over the bread/cherry mixture and mix with a fork until combined. Pour the remaining egg mixture over the bread slices, and let stand until liquid is absorbed.
5. Heat oil in a large nonstick skillet or griddle over medium-high heat. Add the bread slices. (If the skillet holds less that 8 slices, cook the French Toast in batches, keeping each batch warm until all are cooked.) Fill in the empty centers of bread slices with spoonfuls of the filling, pressing down with the back of the spoon to firmly pack the mixture. Brown the bread on one side, 3 to 4 minutes, then carefully turn to brown the second side.
6. Meanwhile, heat cherry sauce over low heat until very warm. Serve French Toast with the warmed sauce.

Reprinted with permission from the American Institute for Cancer Research. Visit them at www.aicr.org/information/recipe

Activity of the Week > Beach volleyball

What is better than a warm sunny day, with no wind, and a clear blue sky? Summer is knocking on the door and the temperature is rising. This season does not only call for nice weather, it also allows for activities outside. Beach volleyball is one of the great activities that can be enjoyed outdoors. In addition, you only need 4 players to be able to play a game.

Beach volleyball is a great activity to keep your body toned and your muscles trained during the summer. Volleyball provides a total body workout and helps improving your hand-eye coordination and reflexes. The sand provides resistance, which increases the toughness of the workout. The calories burnt in one hour for a 130, 150, and 200 lb person is approximately 500 kcal, 600 kcal, and 810 kcal respectively.

Remember, when playing in the sun wear sunscreen, sunglasses, and or a hat to protect yourself from the sun. Also, drink plenty of fluids to prevent dehydration. In addition, always talk to your physician before participating in new physical activities.