Super Fruit Handbook - Learn The Health Secrets of Mother Nature

Super Fruit
Handbook
Discover the Secrets of Mother Nature

Traverse Bay Farms
http://www.traversebayfarms.com
Super Fruit Handbook – Part 1
The super fruits included in this free book are
• tart cherries
• blueberries
• pomegranate
• acai.
Feel free to share the Super Fruit Handbook with family, friends and co-workers.
Super Fruit Handbook
Disclaimer: This super fruit handbook is for informational purposes only. This book is NOT
intended to be used as a medical source. This book is NOT meant to be a substitute for medical
advice. This book is NOT meant to be taken over any advice provided by your doctor or medical
professional. This health book is NOT intended to be used for diagnosing or treating a problem
or disease.
The natural health information and products in this free handbook have NOT been evaluated by
any statutory or professional body and are not intended to diagnose, treat, cure, or prevent any
disease. If you believe or suspect you may have a health condition, problem or other, please
consult your professional healthcare provider immediately.
You do not have permission to copy, edit, delete or add anything to this book.
* The statements in this report have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
The tart cherry recipes in this report were made available by CMI.
Traverse Bay Farms

P.O. Box 1229
Bellaire, MI 49615
1-877-746-7477
Website: http://www.traversebayfarms.com
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Traverse Bay Farms – Your Source for Super Fruit Products – www.traversebayfarms.com
Page 2
Contents
The Tart Cherry............................................................................................................................................. 8
Natural Health Benefits of the Tart Cherry................................................................................................... 9
Nutritional Information on Select Tart Cherry Products............................................................................. 10
Select Nutrients in Tart Cherries Compared to Other Fruits....................................................................... 11
What is an Antioxidant?.............................................................................................................................. 11
What are Anthocyanins? ............................................................................................................................. 12
Tart Cherries and Antioxidant Compounds ................................................................................................ 13
Melatonin Identified in Cherries ................................................................................................................. 13
Tart Cherry Products and Melatonin:.......................................................................................................... 14
Soothe Sore Muscles Due to Physical Exercise with Tart Cherries*.......................................................... 14
Cherries and a Healthy Cardiovascular System* ........................................................................................ 15
Seven Ideas to Get Tart Cherries into Your Daily Diet .............................................................................. 16
Tart Cherry Supplements and Tart Cherry Products................................................................................... 17
Delicious Cherry Recipes ........................................................................................................................... 19
Sensational Stuffed Mushrooms ......................................................................................................20
Cherry Salsa...................................................................................................................................21
Cherry Delicious Couscous Salad ...................................................................................................22
Cherry Chewbilees .........................................................................................................................23
Cherry Tiramisu .............................................................................................................................24
Cherry Almond Clusters..................................................................................................................26
National Cherry Month Recipes ................................................................................................................. 27
Traditional Cherry Pie................................................................................................................................ 27
Cherry Blossoms.............................................................................................................................28
Cherry-Chocolate Heart .................................................................................................................29
Sweetheart Puff ..............................................................................................................................30
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Black Forest Upside-Down Sundae .................................................................................................31
Chocolate Angel Cake.....................................................................................................................32
Maraschino Cherry Recipes ........................................................................................................................ 33
Cherry Flyers .................................................................................................................................33
Maraschino Thumbprint Cookies.....................................................................................................34
Frozen Fruit Salad..........................................................................................................................35
Banana Split French Toast..............................................................................................................36
Cherry-rific Shake ..........................................................................................................................37
Caramel-Cherry Sticky Buns ...........................................................................................................38
Cherry S'more Brownies .................................................................................................................39
Low-Fat Cherry Recipes ............................................................................................................................. 40
Cherry Oatmeal Muffins .................................................................................................................40
Cherry Rice Pilaf ............................................................................................................................41
Cherry Dream ................................................................................................................................42
Cherry Good Cobbler .....................................................................................................................43
Maple Cherry Sauce .......................................................................................................................44
Dried Cherry Relish........................................................................................................................45
Low-Fat Cherry Smoothie ...............................................................................................................46
Power Bars.....................................................................................................................................47
Kid Recipes................................................................................................................................................. 48
Cherry S'mores ...............................................................................................................................48
Dessert To Go ................................................................................................................................49
Critter Munch.................................................................................................................................50
Pretty in Pink Pie............................................................................................................................51
Maraschino Cherry Shake...............................................................................................................52
Page 4
Kid's Cherry Smoothie ....................................................................................................................53
Maraschino Lemonade Pops ...........................................................................................................54
Cherry Mallow Cake.......................................................................................................................55
Dried Cherry Recipes.................................................................................................................................. 56
Spiced Cherry Salad .......................................................................................................................56
Carrots with Character ...................................................................................................................57
Oatmeal Cherry Cookies .................................................................................................................58
Acorn Squash Bake .........................................................................................................................59
Brie Torte.......................................................................................................................................60
Firecracker Salsa ...........................................................................................................................61
Cherry Orange Poppy Seed Muffins ................................................................................................62
Holiday Recipes .......................................................................................................................................... 63
Cherry Spiced Cider .......................................................................................................................63
Dried Cherry Relish for Turkey .......................................................................................................64
Cherry Cinnamon Rolls...................................................................................................................65
Christmas Bread.............................................................................................................................66
Double Cherry Pie..........................................................................................................................67
Ho Ho Surprises .............................................................................................................................68
Ribbon of Cherry Cheesecake..........................................................................................................69
Danish Butter Cookies ....................................................................................................................70
Cherry Cheese Brownies .................................................................................................................71
Cherry Blossoms.............................................................................................................................72
Introduction: The Cranberry! ...................................................................................................................... 73
The History of the Cranberry ...................................................................................................................... 74
How the Cranberry Earned its Name .......................................................................................................... 74
The Settlers Learn About the Cranberry ..................................................................................................... 74
Page 5
How are Cranberries Grown ....................................................................................................................... 75
Nutritional Value for the Cranberry............................................................................................................ 77
Cranberries Help Maintain Healthy Urinary Tract Function* .................................................................... 78
How the Cranberry Helps Maintain a Healthy Bladder* ...................................................................78
Cranberry Juice and the E. Coli Membrane ......................................................................................79
Cranberry Juice Creates an Energy Barrier to Help Maintain a Healthy Urinary Tract* .....................80
Cranberries and Dental Health.................................................................................................................... 80
Additional Insights to Maintaining a Healthy Urinary Tract*:................................................................... 81
Take Showers Instead of Baths:.......................................................................................................81
Drink Plenty of Water: ....................................................................................................................81
Use Less Feminine Hygiene products: .............................................................................................81
Cranberry Products and Cranberry Supplements........................................................................................ 82
Introduction: The Blueberry! ...................................................................................................................... 83
Blueberry Nutritional Information:............................................................................................................. 84
What How Does the Blueberry Help Maintain Healthy Eyes?*................................................................. 85
Blueberries are Good Brain Food ............................................................................................................... 85
Six Simple Ways to Get Blueberries into Your Daily Diet ........................................................................ 87
Blueberry Supplements and Blueberry Products ........................................................................................ 88
Introduction: The Pomegranate................................................................................................................... 89
The Pomegranate: What is it?..........................................................................................................89
Pomegranate Preparation and Nutrition.................................................................................................. 91
Selection and Storage.......................................................................................................................... 91
Storage ................................................................................................................................................ 91
Uses & Preparation ............................................................................................................................. 92
Pomegranate Nutrition Facts ...........................................................................................................94
Pomegranate Research Update.................................................................................................................... 94
Page 6
Pomegranate juice protects nitric oxide against oxidative destruction and enhances the biological
actions of nitric oxide......................................................................................................................94
The pomegranate and healthy cholesterol levels* and a healthy cardiovascular system* ....................95
Studies on antioxidant activity of pomegranate (Punica granatum) peel extract using in vivo models. 96
Six Ways to Incorporate Pomegranates into Your Daily Route ................................................................. 96
Great Tasting Pomegranate Recipes ........................................................................................................... 97
Acai ........................................................................................................................................................... 104
What is Acai? ...............................................................................................................................104
History of the Acai........................................................................................................................104
Three Ways to Incorporate Acai into Your Daily Route .......................................................................... 106
Visit Traverse Bay Farms: ........................................................................................................................ 110
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The Tart Cherry
The tart cherry has a long history of offering an range of natural health benefits. In fact the tart
cherry has traveled the world from Asia to Europe and finally traveling to the new world by the
early settlers in 1600’s. The cherry has pleased the palates of people for centuries. This ruby-red
color has won it a place on the tables of Roman conquerors, Chinese nobleman and Greek
citizens.
Once arriving in the New World, the cherry spread across the
county. Ultimately, they ended up being grown
commercially in several states including New York, Utah,
Washington, Wisconsin, and Michigan. One area of the
country has earned the nickname “Cherry Capital of the
World”. This section of Northwestern Lower Michigan
produces approximately 60% of U.S. tart cherry production.
The pioneer who is widely credited to bring the tart cherry to Michigan is Mr. Dougherty. In
1852, Mr. Dougherty, a Presbyterian missionary planted the first tart cherry tree on Old Mission
Peninsula. After his first trees were successful, many of his neighbors also started planting cherry
crops and the first official commercial tart cherry orchards in Michigan were planted in 1893 on
Ridgewood Farm on Old Mission Peninsula. In fact, this first commercial farms was very near
the site of Dougherty's original trees.
By the early 1900s, the cherry industry was fast spreading from Old Mission to a number of
cities and towns along Lake Michigan including Traverse City area, Benton Harbor and Elk
Rapids. The very first cherry processing facility was called Traverse City Canning Company was
built just south of Traverse City. Once harvested and processed, the cherry was soon being
shipped to major cities across America including Detroit, Chicago and Milwaukee.
Page 8
Natural Health Benefits of the Tart Cherry
The tart cherry offers a number natural health benefits and is a source for a number of nutrients.
The amazing stories of the natural health benefits have been passed down from generation to
generation. They have been passed from mother to daughter and grandfather to grandson.
In addition, several of the world’s leading food research universities and organizations have
studied the tart cherry. Many of these studies are being funded by USDA grants (United States
Department of Agricultural), private funds and public grants.
The purpose of this special report is to introduce you to the health benefits and antioxidant
properties of the tart cherry. Ongoing research from leading medical universities and research
organizations suggests tart cherries may…
• Provide the body with high levels of ORAC units

• Helps maintain a healthy cardiovascular system*
• Helps maintain healthy sleep patterns*
• Helps maintain healthy joint function*
Similar to other foods, tart cherries are a natural source of antioxidants. However, thanks to the
unique makeup and combination of the antioxidants found in tart cherries is what makes the tart
cherry so special. According to research, tart cherries are a source of beta carotene, melatonin,
fiber, potassium, anthocyanins and more.
Page 9
Also, when comparing the tart cherry to other types of fruit, the cherry offers very good nutrient
values. For example, according to the USDA National Database on Food Nutrition, frozen tart
cherries are higher in beta carotene than frozen strawberries and blueberries. (Below is a
comparison chart for your review) However, before we view the entire chart, here is some of the
nutritional values for different types of cherry products:
Nutritional Information on Select Tart Cherry Products
Daily serving (1/4 cup – 45g) of dried tart cherries provides the following:
• 138 Calories
• 4.55 g protein
• 28.9g Carbohydrates
• .23g Fat
Daily serving (1 oz. – 28.3g) of tart cherry juice concentrate

• 74 Calories
• .92 g protein
• 0g Fat
Daily serving (1/2 cup – 67g) of frozen tart cherries

• 28 Calories
• .65 g protein
• .4g Fat
Daily serving (1/2 oz. – 121g) of canned tart cherries

• 37 Calories
• .90 g protein
• .07g Fat
* Nutritional analysis conducted by the American Analytical Chemistry Laboratories Corporation
Page 10
Select Nutrients in Tart Cherries Compared to Other Fruits
Select Fruit Vitamin A Beta Carotene Vitamin B6 Thiamin Iron Potassium

(100 grams) IU MCG MG MG MG MG
Tart Cherries 870 522 .067 .044 .53 124
Frozen
Watermelon 569 303 .045 .033 .24 112

Raw
Peaches 326 162 .025 .024 .25 190
Raw
Blueberries 46 28 .059 .032 .18 54
Frozen
Strawberries 45 27 .028 .022 .75 148
Frozen
Raspberries 33 12 .055 .032 .69 151
Raw
Oranges 225 71 .060 .087 .10 181
Raw
Source: USDA National Nutrient Database
What is an Antioxidant?
An antioxidant may be defined as various substances including but not limited to (beta-carotene,
melatonin and Vitamin C). These may inhibit oxidation promoted by oxygen and antioxidants
may help protect the body from the effects of damaging free radicals.
A number of studies have repeatedly shown that maintaining high levels of antioxidants may
help to maintain a healthy body. What exactly is a free radical?
Free radicals can be defined as unstable molecules that have lost an oxygen molecule. Basically,
these unsteady molecules steal oxygen molecules from healthy cells. A real world example of the
affects of free radicals on healthy cells is the actual browning of a freshly cut apple or potato.
If you have ever noticed that after you cut an apple or a potato, the freshly cut potato or apple
starts to turn brown. What you are witnessing are the affects of free radicals on healthy cells.
Page 11
Some people like to call this exposure “cellular rust”. This “rusting” of the healthy cells may be
similar to what occurs in the body. Antioxidants help the body to fight these free radicals. In
addition, you may have also heard the term ORAC?
The ORAC value (Oxygen Radical Absorption Capability) measures the total antioxidant value
of different foods that are measured. The ORAC value indicates how many free radicals a
specific food can absorb and deactivate. So the higher the ORAC value, the more free radicals a
food can absorb. The higher the score, the better.
According to some nutrition experts, it is estimated the body to consumption of 3,000 to 5,000
ORAC units daily to reach significant oxygen capacity in the blood. These levels helps the body
to realize the ORAC benefits in food.
What are Anthocyanins?
It is the Anthocyanins that give nature its colors. If a fruit or vegetable has color, then
Anthocyanins are present. Fruit such are blueberries, cherries, strawberries, apples, and red
raspberries all have Anthocyanins present. Anthocyanins are also the phytochemicals that are
responsible for changing the colors of the leaves during the Autumn months.
To date, over 300 distinct types of Anthocyanins have been identified and they have been the
study of numerous botanists due to their phytoprotective capabilities. Anthocyanins belong to a
single class of flavonoids. The class of flavonoids also include a number of different sub classes
including flaon-3-ols, flavones and flavonols to name a few different ones. According to
research, the different classes of flavonoids offer different oxidations states. So from an
oxidative point of view different fruits and vegetables offer different ORAC values and levels.
Page 12
Tart Cherries and Antioxidant Compounds
A number of research universities and medical schools continue to research and publish more
healthy evidence of the tart cherry.
In 2006, an article published in the American Journal of Clinical Nutrition the tart cherry ranked
14 of the top 50 foods in a study for total ORAC per serving. The article stated that the ORAC
value of the tart cherry surpassed to following foods: red wine, orange juice, prune and even dark
chocolate.
Cherry Products ORAC Units Per Serving
Frozen Cherries – ½ cup 1,362
Dried Cherries – ¼ cup 3,060
Cherry Juice Concentrate – 1 oz. 3,622
* Jean Mayer USDA Human Research Center on Aging and Brunswick Laboratory
Melatonin Identified in Cherries
The University of Texas Health Science Center has identified and began to quantify the activity
of presence of melatonin in cherries and cherry products. Melatonin is an antioxidant that shows
it can be an excellent way to help maintain the body's circadian rhythms and natural sleep
patterns.
Dr. Russel Reiter and Dr. Dun-xian Tan from the University of Texas Health Science Center has
used radioimmunoassay (RIA) and high performance liquid chromatography to identify
substantial levels of melatonin in tart cherry juice concentrate. According the Dr. Reiter, the
amount found in cherry juice concentrate "is extremely significant." Melatonin is naturally found
in the body in extremely small quantities and slight increases in melatonin levels can produce
very positive results.
Page 13
The researchers are now working to determine the amount of active melatonin available to the
human body after the consumption of tart cherry juice or other cherry products. Once identified,
researchers will be able to calculate the optimum level of cherries that should be consumed to
achieve the greatest health benefit. Dr. Reiter points out, "as we age, the human body's ability to
produce melatonin decreases," so it may be beneficial to find a way to increase melatonin levels,
particularly for the elderly. Including cherries as part of a healthy diet could be a way to do this.
Tart Cherry Products and Melatonin:
Cherry Products Melatonin Levels
Fresh Tart Cherries: Up to 13.5 nanograms (ng) of Melatonin per

gram
Tart Cherry Juice Concentrate: Has up to 10 times more the Melatonin per
gram when compared to the raw fruit.
Tart Cherry Powder 137+ ng per gram
* Result conducted by Dr. Russell Reiter - *Cherry powder is used to make tart cherry capsules
Soothe Sore Muscles Due to Physical Exercise with Tart Cherries*

A highly-concentrate, fresh tart cherry juice blend has been shown to help soothe sore muscle
due to physical exercise* The study was conducted at The University of Vermont with
colleagues at New York’s Nicholas Institute of Sports Medicine and Athletic Trauma and
Cornell University. The results of the study showed the tart cherry juice blend helped in
preventing the symptoms of muscle pain and damage in 14 male college student participants.
This was a placebo-controlled study used by the researchers.
During the study, the participants were asked to drink either bottle of the cherry juice blend or a
placebo twice a day for 3 days before exercising. The 12-ounce study bottle of cherry juice
contained the liquid equivalent of 50 to 60 tart cherries. The study participants were then asked
to tense and flex one arm 20 times to encourage muscle contraction.
Page 14
The research study asked the participants to rate the muscle soreness on a scale of one to ten. The
results of the study indicated that there was a significant difference in the degree of muscle
strength between the tart cherry juice product and the placebo. Those drinking the placebo,
muscle strength fell by 22 percent while those drinking the cherry juice product fell by only 4
percent. In addition, the average pain score between the placebo and the cherry drink was 3.2
compared to only 2.4. The results indicated muscle pain was less with those that drink the cherry
juice. So no matter your age, if you have sore muscles consider adding tart cherry juice to your
daily diet.
Cherries and a Healthy Cardiovascular System*
Cherries are packed full of powerful health-promoting properties. Research indicates tart cherries
contain at least 17 natural compounds including beta carotene, vitamin A, Melatonin and phenol
compounds known as flavonoids.
Brunswick Labs located in Wareham, MA discovered that tart cherries also contain a class of
compounds called SOD (super oxide dismutase), which act as super scavengers of dangerous
free radicals throughout the body. Very few foods contain SOD and the human body is often
lacking in SOD
Page 15
Seven Ideas to Get Tart Cherries into Your Daily Diet
With today’s active and hectic lifestyles, incorporating cherries into your daily diet may seem
difficult. Here are a ten simple ideas to enjoy the natural health benefits of cherries everyday:
1. Create A Fruity Parfait – Add some granola to yogurt and some frozen cherries for
tasty snack.
2. Enjoy Straight from the Bag – Cherries are available in single serve size packs of 4
oz or 8 oz. dried cherry bags. Keep these single serve bags in your desk drawer or
purse for a quick and healthy snack.
3. Convenient and Easy with Tart Cherry Capsules- Easy-to-swallow cherry capsules
are a great way to get to the antioxidant health benefits of the tart cherry. They are
very convenient and they don’t need refrigeration. Just two cherry capsules equal the
specific antioxidant equivalent of five glasses of tart cherry juice without the sugar.
4. Add Cherries to Breakfast – Toss and handful of frozen or dried cherries to your
favorite breakfast recipe, oatmeal or cereal.
5. Sprinkle Away – Sprinkle tart cherry powder on all types of food for both a yummy
cherry taste and a meal rich in anti-oxidants. Tart cherry powder is very versatile.
6. Blend It Up – Wheat germ, some ice, a banana, frozen berries, low-fat milk and
cherry juice concentrate to start the day off right. Enjoy this on the way to work.
7. Cherries on the Go – Add an ounce of tart cherry juice concentrate to your water
bottle and shake. This quick and easy mixture will make a 100% pure and refreshing
cherry drink. This is great to enjoy while driving, biking or walking.
Page 16
Tart Cherry Supplements and Tart Cherry Products
You can get the natural health benefits of tart cherries in many different ways including fresh
cherries, cherry capsules, cherry juice concentrate, cherry powder and more. Below are a few of
the many different types of the tart cherry-based products.
• Fresh Tart Cherries: Fresh tart cherries are the best way to get this tasty fruit.
However, they are only available for a few short weeks during the summer harvest. Thus, finding
fresh cherries may be very difficult. We ship fresh cherries from mid-July to mid-August.
• Frozen Tart Cherries: Frozen tart cherries may be available in the refrigeration section
of your local grocery store.
• Canned Tart Cherries: Canned cherries may be available in the canned section of your
local grocery store.
• Dried Tart Cherries: Dried cherries make an excellent snack. They also make a great
addition to your morning cereal. A ¼ cup of dried cherries delivers
3,060 ORAC units and 15% of the recommended daily allowance
of fiber. We offer dried cherries in both 8 oz. bags and in 25 lb.
bulk boxes.
• Tart Cherry Juice Concentrate: It takes about 100 cherries to

make one ounce of tart cherry juice concentrate. According to recently
published in Nutritional Practitioner, 25ml of cherry juice concentrate
has an ORAC value of 8,290. The ORAC level of cherry juice was
8,260 compared to 1,790 of the various fruits and vegetables used in
the study. The study used Montmorency tart cherries grown in the
USA. The 8,260 ORAC value it above the daily recommended range
of 3,000 – 5,000 ORAC units recommended.
www.traversebayfarms.com/cherryjuice.htm
Page 17
• Tart Cherry Capsules: Tart cherry capsules are the easiest and most
convenient way to get the natural benefits of the tart cherry. We offer free
shipping on our tart cherry capsules.
• Cherry Prime - Tart Cherry + Glucosamine

and Chondroitin: Cherry Prime is a patented formula
designed to promote flexibility*, range of motion* and
comfort*. By combining these three ingredients into a patent-pending
formula, Cherry Prime is at the leading edge of super fruit supplements. We
offer free shipping on Fruit Advantage Cherry Prime.
www.traversebayfarms.com/cherryprime.htm
• Tart Cherry Powder: Tart cherry powder has been the subject of many leading
magazine articles and used in tart cherry research. In a recent edition of Arthritis Today, tart
cherry powder was mentioned as a way to maintain healthy joints* We offer tart cherry powder
in 4 oz. bags and each 4 oz. bag is a 93-day supply. Learn more about tart cherry powder at
Page 18
Delicious Cherry Recipes
Tart cherries make an excellent addition to almost any recipe. You can add cherries to both hot
and cold dishes. Below is a photo of one of events we have attended to share our products. This
is was tent event in the Hollywood Hills,
California. When this photo was taken,
everything was still getting set up for the
upcoming show.
During this event we introduced many in

Hollywood to the great taste of our cherry
products.
We shared some recipes that included our

dried cherries, cherry salsa, chocolate-
covered dried cherries and more.
To the right is one of our tables. This table

included dried cherries, chocolate-covered dried
cherries and more.
The chocolate-covered cherries and dried

cherries are in the black plastic containers while
tasty cherry desserts were available for a quick
treat on the 3-riser plate stand.
Below we have provided over 48 great tasting

cherry recipes for all occasions. Make your own
party with these great tasting cherry recipes.
Page 19
Sensational Stuffed Mushrooms
Hot out of the oven, mushroom caps are an elegant appetizer.
• 30 large mushrooms (about 1 pound)

• 1/2 pound bulk pork sausage
• 1 cup chopped dried tart cherries
• 2 green onions, sliced
• 1 package (8 ounces) cream cheese, softened
Pull stems from mushrooms and discard (or save for another use). Rinse mushroom caps; drain
well. Set aside.
Cook sausage in a large skillet 5 minutes, or until sausage is done. Stir occasionally to break up
meat. Remove from heat. Add dried cherries, green onions and cream cheese; mix well. Fill each
mushroom cap with a heaping teaspoon of sausage mixture. Place filled mushrooms on a lightly
greased baking sheet. Bake in a preheated 425-degree oven 6 to 8 minutes. Serve immediately.
Makes 30.
Page 20
Cherry Salsa
Served with grilled poultry, roast pork or tortilla chips, this spicy mixture wows traditional salsa
lovers.
• 1 1/3 cups frozen unsweetened tart cherries

• 1/4 cup coarsely chopped dried tart cherries
• 1/4 cup finely chopped red onion
• 1 tablespoon chopped fresh or canned
jalapeno peppers, or to taste
• 1 clove garlic, finely chopped
• 1 tablespoon chopped fresh cilantro or 1/2 teaspoon
dried cilantro
• 1 teaspoon cornstarch
Coarsely chop frozen tart cherries. Let cherries thaw and drain, reserving 1 tablespoon cherry
juice. When cherries are thawed, put drained cherries, dried cherries, onion, jalapenos, garlic and
cilantro in a medium saucepan; mix well. In a small container, combine reserved cherry juice and
cornstarch; mix until smooth, then stir into cherry mixture. Cook, stirring constantly, over
medium-high heat until mixture is thickened. Let cool. Serve with tortilla chips and/or cooked
chicken or pork.
Makes about 1 cup.
Page 21
Cherry Delicious Couscous Salad
The perfect accompaniment for meat or poultry.
• 1 cup water or chicken broth

• 3/4 cup quick-cooking couscous, uncooked
• 1/2 cup dried tart cherries
• 1/2 cup coarsely chopped carrots
• 1/2 cup chopped unpeeled cucumber
• 1/4 cup sliced green onions
• 1/4 cup toasted pine nuts or slivered almonds (optional)
• 3 tablespoons balsamic vinegar
• 1 tablespoon olive oil
• 1 tablespoon Dijon-style mustard
• Salt and pepper, to taste
Bring water or broth to a boil in a medium saucepan; stir in couscous. Remove from heat; let
stand, covered, 5 minutes. Fluff with a fork. Uncover; let cool 10 minutes.
Combine cooked couscous, dried cherries, carrots, cucumber, green onions and pine nuts in a
large bowl. Combine vinegar, olive oil and mustard; mix well. Pour vinegar mixture over
couscous mixture; mix well. Season with salt and pepper. Serve chilled or at room temperature.
Makes 4 cups; about 6 servings.
Page 22
Cherry Chewbilees
Beyond ordinary, try these cookies made with extraordinary dried cherries!
• 1 cup margarine, softened

• 3/4 cup granulated sugar
• 3/4 cup firmly packed brown sugar
• 2 eggs
• 1 teaspoon vanilla extract
• 2 1/4 cups all-purpose flour
• 1 teaspoon baking soda
• 1 package (10 ounces) vanilla-flavored morsels or 1 cup coarsely chopped white
chocolate
• 1 1/2 cups dried tart cherries
• 1 cup coarsely chopped cashews
Put margarine, granulated sugar, brown sugar, eggs and

vanilla in a large mixing bowl. Beat with an electric
mixer on medium speed 3 to 4 minutes, or until well
mixed. Combine flour and baking soda. Gradually add
flour mixture to butter mixture; mix well. Stir in vanilla-
flavored morsels, dried cherries and cashews. Drop by
rounded tablespoons onto ungreased baking sheets.
Bake in a preheated 350-degree oven 10 to 12 minutes, or

until light golden brown. Do not overbake. Transfer to
wire racks to cool. Store in a tightly covered container.
These cookies freeze well.
Makes 4 to 5 dozen.
Page 23
Cherry Tiramisu
Smooth and easy describe this layered cherry dessert that is a variation of an Italian classic.
• 1 cup ricotta cheese

• 1 cup confectioners' sugar
• 1/4 cup sour cream
• 1/4 cup coffee liqueur
• 30 (2-inch) shortbread cookies (such as Lorna Doones)
• 1 can (21 ounces) cherry filling
and topping
• Grated chocolate, for garnish (optional)
• Fresh mint leaves, for garnish (optional)
Put ricotta cheese, confectioners' sugar, sour cream and coffee liqueur in a large mixing bowl;
stir to mix well. Set aside.
Put cookies, a few at a time, in an electric blender or food processor container. Process until
finely crushed. You should have about 1 1/2 cups of cookie crumbs.
Remove 6 cherries from cherry filling; reserve for garnish.
To assemble dessert, spoon 2 tablespoons ricotta cheese mixture into each of six (8-ounce)
parfait glasses. Add 2 tablespoons cookie crumbs to each glass; top each with 2 tablespoons
cherry filling. Repeat ricotta, crumb and cherry layers. Finish each serving with an equal portion
of the remaining ricotta cheese mixture.
Garnish with reserved cherries, grated chocolate and mint leaves, if desired. Let chill 2 to 3 hours
before serving.
Makes 6 servings.
Page 24
Cherry Peanut Pizzaz
This is an easy-to-prepare snack, perfect for holiday parties or gift giving.
• 2 cup lightly salted peanuts

• 1 cup dried tart cherries
• 2 tablespoons Worcestershire sauce
• 1/2 teaspoon garlic powder
• 1/2 teaspoon seasoned salt, or to taste
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground red pepper (cayenne pepper), or to taste
• Vegetable oil
Combine peanuts and cherries in a medium bowl. In a small bowl, combine Worcestershire
sauce, garlic powder, seasoned salt, cumin and red pepper; mix well. Pour over peanut mixture;
stir to coat.
Heat 1 or 2 teaspoons of oil in a large skillet over medium heat. Add peanut mixture. Cook,
stirring constantly, 3 to 4 minutes, or until peanuts are light brown. Do not allow mixture to burn.
Add more oil, if needed. Remove from heat. Spread on waxed paper or aluminum foil to cool.
Store in a tightly covered container.
Makes 3 cups.
Page 25
Cherry Almond Clusters
A sweet treat for any gathering.
• 1 (8-ounce) package semisweet baking chocolate

• 1 cup slivered almonds, toasted
Put chocolate in a microwave-safe bowl. Microwave on High (100%)

power 2 minutes, stirring halfway through the theating time. Stir until
chocolate is completely melted. Add almonds and dried cherries; mix
until completely coated with chocolate. Drop by teaspoons onto waxed
apper. Refrigerate until is firm.
To toast almonds: Spread almonds on an ungreased baking sheet. Bake

in a preheated 350-degree oven 5 to 7 minutes, stirring occasionally.
Makes 2 dozen.
Page 26
National Cherry Month Recipes
Traditional Cherry Pie
George Washington's favorite dessert can be yours, too.
• 2 (16-ounce) cans unsweetened tart cherries or 4 cups frozen unsweetened tart cherries
• 1 cup granulated sugar
• 3 tablespoons quick-cooking tapioca
• 1/2 teaspoon almond extract
• Pastry for 2-crust, 9-inch pie
• 2 tablespoons butter or margarine
If using canned cherries, drain them well. Discard the juice or save for another use. If using
frozen cherries, it is not necessary to thaw them. Combine well drained canned cherries or frozen
cherries, granulated sugar, tapioca and almond extract in a large mixing bowl; mix well. Let
stand 15 minutes.
Line a 9-inch pie plate with pastry; fill with cherry mixture. Dot with butter. Adjust top crust,
cutting slits for steam to escape, or cut top crust into strips and make a lattice-top pie.
Bake in a preheated 400-degree oven 50 to 55 minutes, or until crust is golden brown and filling
is bubbly.
Makes 8 servings.
Page 27
Cherry Blossoms
Prepared the night before, breakfast rolls have never been easier.
• 2/3 cup sifted confectioners' sugar

• 1/4 cup milk
• 1 cup dried tart cherries, divided
• 1/4 cup coarsely chopped pecans
• 1 loaf (14 to 16 ounces) frozen white bread dough, thawed
• 2 tablespoons butter or margarine, melted
• 1/4 cup brown sugar
• 1 1/2 teaspoons ground cinnamon
In a small mixing bowl, combine confectioners' sugar and milk; mix well. Pour mixture into a 9-
inch deep-dish pie pan. Sprinkle 1/2 cup of the cherries and pecans evenly over sugar mixture.
On a lightly floured surface, roll bread dough into a 12x8-inch rectangle; brush with melted
butter. In a small mixing bowl, combine brown sugar and cinnamon; sprinkle over dough. Top
with remaining 1/2 cup cherries. Roll up rectangle, jelly-roll style, starting from a long side;
pinch to seal edges. With a sharp knife, cut roll into 12 slices.
Place slices, cut-side down, on top of mixture in pan. Let rise, covered, in a warm place 30
minutes, or until nearly double. (Or, cover with waxed paper, then with plastic wrap. Refrigerate
2 to 24 hours. Before baking, let chilled rolls stand, covered, 20 minutes at room temperature.)
Bake, uncovered, in a preheated 375-degree oven 20 to 25 minutes for unchilled rolls and 25 to
30 minutes for chilled rolls, or until golden brown. If necessary, cover rolls with foil the last 10
minutes to prevent overbrowning. Let cool in pan 1 to 2 minutes. Invert onto a serving platter.
Serve warm.
Makes 12 rolls.
Page 28
Cherry-Chocolate Heart
Taste tempting flavors of hot fudge sauce and whipped cream pair up with cherries for a
Valentine's Day dessert that is guaranteed to melt hearts.
• 1 (15-ounce) package refrigerated pie crusts

• 1 (8-ounce) package cream cheese, softened
• 1 cup confectioners' sugar
• 1 teaspoon almond extract
• 1/2 cup whipping cream
• 2/3 cup hot fudge ice cream topping
• 1 (21-ounce) can cherry filling and topping
Allow both crust pouches to stand at room temperature 15 to 20

minutes. Remove one crust from pouch; unfold. Press out fold lines.
If crust cracks, wet fingers and push edges together. Sprinkle 1
teaspoon flour over crust. Turn crust, floured side down, on
ungreased cookie sheet. Using paper pattern as guide, cut crust into
heart shape.* Generously prick heart crust with fork. Bake in a
preheated 450-degree oven 9 to 11 minutes, or until lightly
browned. Let cool. Repeat with the remaining crust.
Combine cream cheese, confectioners' sugar and almond extract in

a small bowl; beat until smooth. Add whipping cream and beat until
thickened.
To assemble, place one heart-shaped pie crust on serving plate; spread with 1/3 cup of the hot
fudge. Carefully spread half of cream cheese mixture over hot fudge. Spoon 2/3 of the cherry
filling over cream cheese. Spread second crust with remaining hot fudge and place over filling.
Carefully spread with remaining cream cheese mixture. Spoon remaining cherry filling about 1
inch from edge. Refrigerate until serving time. Store any remaining torte in refrigerator.
Makes 8 to 10 servings.
* To make pattern, cut a piece of paper into a heart shape about 10 1/2 inches high and 10 inches
wide.
Page 29
Sweetheart Puff
Heart's will throb when they see and taste this delightful dessert.
• 1 sheet frozen puff pastry (1/2 of a 17 1/4-ounce package), thawed

• 6 ounces semisweet chocolate
• 1/4 cup margarine
• 1/4 cup heavy cream
• 2 teaspoons vanilla extract
• 1 (21-ounce) can cherry pie filling and topping
• 1 cup whipped topping
Unfold pastry on lightly floured surface; roll out to smooth folds. Cut out a large heart shape
(approximately 9 x 8-inches). Put on baking sheet. Wet edge of pastry with water; fold in edge
toward center about 1/2-inch. Press down edges with fork tines. Prink center area of pastry with
fork tines several times.
Place a piece of foil cut to fit the center of the heart; top with pie weights, dry beans or uncooked
rice to prevent puffing. Bake in a preheated 400-degree oven 8 minutes. Remove foil with rice or
beans. Bake 4 to 7 minutes longer, or until golden brown. Carefully remove heart to a wire rack;
let cool completely.
Melt chocolate, margarine and heavy cream in a medium saucepan over medium heat, stirring
constantly. Stir in vanilla. Refrigerate for 30 minutes.
Place heart on serving plate. Spread chocolate mixture over center of heart. Refrigerate 30
minutes. Spoon cherry pie filling over chocolate layer. Pipe or spoon whipped topping around
edge of tart. Refrigerate until serving time.
Makes 6 servings.
Page 30
Black Forest Upside-Down Sundae
This easy-to-prepare dessert is a crowd pleaser.
• 1 (10-ounce) jar maraschino cherries, drained

• 1 quart vanilla ice cream, softened
• 1/2 cup hot fudge topping
• 10 cream-filled chocolate cookies (such as Oreos), crushed
• Maraschino cherries with stems, for garnish
Line a 5-cup gelatin mold or bowl with aluminum foil. Arrange 12 whole cherries on the bottom
of the foil. Chop remaining cherries; fold into softened ice cream. Spoon half of the ice cream
mixture into bottom of mold. Spoon fudge topping over ice cream; spread remaining ice cream
over the fudge topping. Sprinkle cookie crumbs over top of ice cream; press lightly. Freeze 4 to 6
hours or until firm. Carefully pull foil out of mold and unmold with cookie crumbs on bottom on
a chilled plate. Garnish with maraschino cherries with stems, if desired.
Makes 8 servings.
Note: This dessert can be made up to one week ahead; cover with foil.
Page 31
Chocolate Angel Cake
This dessert is perfect for Valentine's Day or any special occasion
• 1 (16-ounce) package angel food cake mix

• 1/2 cup unsweetened cocoa
• 1-1/2 cups plus 2 tablespoons hot fudge topping, divided
• 2 cups whipped topping, divided
• 1 (21-ounce) can cherry pie filling, divided
Prepare cake mix according to package directions, mixing cocoa with dry ingredients. Spoon
batter evenly into an ungreased 10-inch tube pan. Bake in a preheated 350-degree oven as
directed on the package. Let cool as package directs.
When cake is completely cooled, carefully remove from pan. Cut horizontally in half. Place one
half, cut side up, on serving plate. Spread with 3/4 cup fudge topping. (Do not heat topping.)
Cover with 1 cup whipped topping, then half of the cherry pie filling. Place the other half of the
cake over cherries, cut side down. Spread with 3/4 cup fudge topping. Cover with remaining 1
cup whipped topping and remaining cherry pie filling. Refrigerate 1 hour. Just before serving,
drizzle remaining 2 tablespoons fudge topping over cherry pie filling.
Makes 12 servings.
Page 32
Maraschino Cherry Recipes
Cherry Flyers
This refreshing drink is a great mid-day pick-me-up.
1/2 cup (about 14) maraschino cherries, drained

1 cup orange juice
1 (8-ounce) container cherry yogurt
1-3/4 cup whipped topping (about 1/2 of an 8-ounce container), thawed
3/4 cup pineapple juice
Maraschino cherries and fresh pineapple, for garnish
Put cherries, orange juice, yogurt, whipped topping and pineapple juice in
an electric blender. Blend 1 to 2 minutes, or until smooth. Serve over ice.
Makes 4 (6-ounce) servings.
Page 33
Maraschino Thumbprint Cookies
These rich chocolate cookies are pretty as well as delicious.
• 2 (10-ounce) jars maraschino cherries

• 1/2 cup butter or margarine, softened
• 1 egg
• 1-1/2 teaspoons vanilla extract
• 1-1/2 cups all-purpose flour
• 1/2 cup unsweetened cocoa
• 1/4 teaspoon salt
• 1/2 teaspoon baking powder
• 1/2 cup semisweet chocolate chips
• 2 tablespoons milk
Drain maraschino cherries, reserving 1 teaspoon juice. Put butter and sugar in medium bowl.
Beat with an electric mixer on medium speed 3 to 4 minutes, or until well blended. Add egg and
vanilla; mix well. Combine flour, cocoa, salt and baking powder; add flour mixture to butter
mixture. Beat until well mixed.
Put chocolate chips and milk in a small saucepan. Heat, stirring constantly, over low heat until
chocolate melts. Stir in reserved maraschino cherry juice. Let cool slightly.
Shape dough into 1-inch balls. Place on an ungreased baking pan. Push in center with your
thumb; spoon 1 teaspoon chocolate mixture into each thumbprint and top with a cherry.
Bake in a preheated 350-degree oven 10 to 12 minutes, or until cookies are firm. Remove to wire
racks. Let cool completely. Store in an airtight container.
Makes about 3 dozen.
Page 34
Frozen Fruit Salad
This salad is so good you could serve it for dessert.
• 1 (16-ounce) jar maraschino cherries

• 1 (20-ounce) can crushed pineapple
• 1 (11-ounce) can mandarin oranges, drained
• 2-1/2 cups miniature marshmallows (1/2 of a 10-1/2-ounce bag)
• 1 (8-ounce) container frozen whipped topping, thawed
• Lettuce leaves
• Fresh mint
Drain cherries, reserving 1/4 cup juice. Set aside. Put cream cheese and pineapple with juice in a
medium mixing bowl; beat with an electric mixer on medium speed 3 to 4 minutes, or until
combined.
Stir in mandarin oranges and cherries with 1/4 cup cherry juice. Gently fold in marshmallows
and whipped topping. Spread evenly in a 13x9x2-inch baking pan. Freeze 4-6 hours, or
overnight. Serve on a lettuce leaf; garnish with fresh mint.
Makes 12 to 15 servings.
Page 35
Banana Split French Toast
Surprise your family with this wonderful brunch entree.

• 1 (16-ounce) loaf French bread
• 1 (8-ounce) can crushed pineapple, drained
• 1/3 cup miniature semisweet chocolate chips
• 4 eggs
• 1/3 cup milk
• 4 small ripe bananas, halved lengthwise
• 2 cups frozen whipped topping (about 2/3 of an 8-ounce container), thawed
• 1/4 cup chopped pecans
• Maple syrup, warmed
Cut 4 maraschino cherries in half; set aside for garnish. Chop remaining cherries. Cut off and
discard ends of bread loaf. Slice remaining loaf into 16 (1/2-inch to 3/4-inch) slices.
Combine cream cheese, sugar and vanilla in a medium mixing bowl; beat with an electric mixer
at medium speed 3 to 4 minutes, or until creamy. By hand, stir in pineapple, chocolate chips and
chopped cherries; mix well.
Spray a 15x10x1-inch baking pan with nonstick cooking spray. Combine eggs and milk in a
shallow bowl or pie plate. Dip one side of 1 bread slice into egg mixture. Place on baking pan,
dipped side down. Gently spread with 1/8 of cream cheese mixture; top with a banana half.
Repeat with 7 more slices.
Dip one side of each of the remaining 8 bread slices in egg mixture. Place, dipped side up, on top
of banana Bake in a preheated 350-degree oven 35 to 40 minutes, or until tops are light golden
brown and centers are set.
To serve, top each serving with 1/4 cup whipped topping, 1-1/2 teaspoons chopped pecans and 1
reserved cherry half. Serve with maple syrup.
Makes 8 servings.
Page 36
Cherry-rific Shake
Kids--and adults--will like this fun beverage.
• 3/4 cup cherry yogurt

• 2/3 cup (about 18) maraschino cherries, drained
• 3/4 cup milk
• 1-1/2 cups chocolate frozen yogurt or chocolate ice
cream, softened
• Maraschino cherries, whipped topping and
chocolate shavings, for garnish
Put cherry yogurt, cherries and milk in an electric blender; blend well. Add frozen yogurt; blend
until smooth. Pour into chilled glasses. Garnish with whipped topping, chocolate shavings and
cherries.
Page 37
Caramel-Cherry Sticky Buns
Treat your family to this easy-to-prepare breakfast roll.
• 12 bite-size caramel candies

• 3 tablespoons milk
• 1/2 cup (about 14) well-drained maraschino cherries, halved
• 1/4 cup pecans, chopped
• 1 (12-ounce) package refrigerated buttermilk biscuits (10 biscuits per package)
Melt caramels and milk in a small heavy saucepan over low heat, stirring constantly until
smooth. Pour caramel mixture into a well-greased 9-inch glass pie plate.
Place cherries, rounded sides down, over caramel mixture; sprinkle with pecans. Separate
biscuits and place snugly in pan.
Bake in a preheated 350-degree oven 22 to 25 minutes, or until golden brown. Invert

immediately onto serving plate, scraping any remaining caramel over biscuits.
Serve warm. Makes 10 buns.
Page 38
Cherry S'more Brownies
A campfire favorite has a new twist.

• 1 (19.5-ounce) package fudge brownie mix (for 13x9-inch pan)
• 1/2 cup oil
• 1/4 cup water
• 2 eggs
• 1/4 cup butter, melted
• 8 whole graham crackers
• 1/2 cup milk chocolate chips
• 1 cup miniature marshmallows
Drain maraschino cherries on paper towels; cut in half. Set aside.
Prepare brownie mix according to package directions, using oil, water and eggs.
Spread melted butter in a 13x9x2-inch pan. Cover bottom of pan with a layer of graham crackers.
(If necessary, cut crackers with serrated knife to make them fit pan.) Spread brownie batter over
crackers.
Bake in a preheated 350-degree oven 5 minutes less than directed on the package. Sprinkle
chocolate chips, pecans, cherries and marshmallows over the top. Return to oven; bake an
additional 5 to 8 minutes, or until toothpick inserted in center comes out almost clean. Let cool.
Cut into squares.
Makes 24 squares.
Third prize winner from TerryAnn Moore, Haddon Township, NJ
Page 39
Low-Fat Cherry Recipes
Cherry Oatmeal Muffins
Perfect for breakfast-on-the-run or lunchbox treats.
Makes 12 muffins
Calories per muffin: 159 calories
Total fat per muffin: 5.2 grams; 18 mg cholesterol
Percent fat from calories: 29%
• 1 cup old-fashioned or quick-cooking oats, uncooked

• 1 cup all-purpose flour
• 1 1/2 teaspoons baking powder
• 1/4 teaspoon ground nutmeg
• 3/4 cup buttermilk
• 1 egg, slightly beaten
• 1/4 cup vegetable oil
• 1 cup frozen tart cherries, coarsely chopped
Put oats, flour, brown sugar, baking powder and nutmeg in a large mixing bowl; mix well.
Combine buttermilk, egg, oil and almond extract in a small bowl. Pour buttermilk mixture into
oats mixture; stir just to moisten ingredients. Quickly stir in cherries (it is not necessary to thaw
cherries before chopping and adding to batter).
Spray muffin pan with non-stick spray. Fill muffin cups two-thirds full. Bake in a preheated 400-
degree oven 15 to 20 minutes.
Note: 1 cup canned tart cherries, drained and coarsely chopped, may be substituted for 1 cup
frozen tart cherries.
Page 40
Cherry Rice Pilaf
This flavorful combination proves that nutritious eating doesn't need to be bland and boring.
Makes 8 servings
Calories per serving: 189
Total fat per serving: 6.4 grams; 0 mg. cholesterol
Percent calories from fat: 29%
• 1 cup chopped onion

• 1 cup chopped celery
• 1/2 cup chopped walnuts
• 1 tablespoon chopped fresh thyme (or 1 teaspoon dried)
• 1 tablespoon chopped fresh marjoram (or 1 teaspoon dried)
• 1/2 teaspoon ground black pepper
• 1 tablespoon margarine
• 3 cups cooked rice
Put onion, celery, cherries, walnuts, thyme, marjoram, pepper and margarine in a large non-stick
skillet. Cook, uncovered, over medium heat 10 minutes, or until vegetables are tender; stir
occasionally. Add rice; mix well. Cook 3 to 4 minutes, or until thoroughly heated.
Page 41
Cherry Dream
This easy-to-prepare dessert is perfect for family get-togethers.
Makes 8 servings
Calories per serving: 218 calories
Total fat per serving: 3.4 grams; 0 mg cholesterol
• 5 cups loosely packed angel food cake cubes (about 10 ounces or 1/2 of large angel food
cake)
• 1 3/4 cups (4 ounces) frozen whipped topping, thawed
• Fresh mint, for garnish
Sprinkle cake cubes in bottom of 9x9x2-inch baking pan. Fold whipped topping into cherry
filling in medium bowl. Spoon cherry mixture evenly over cake cubes. Let chill, covered, several
hours or overnight. Garnish each serving with a sprig of mint.
Page 42
Cherry Good Cobbler
This is a great tasting dessert with less than 1 gram of fat per serving.
Makes 8 servings
Total fat per serving: 1 gram; 0 mg cholesterol
• 2 (21-ounce) cans cherry filling and topping

• 1 cup all-purpose flour
• 2 tablespoons granulated sugar
• 2 teaspoons baking powder
• 1/2 cup orange juice
Topping:
• 1 tablespoon slivered almonds, coarsely chopped

• 1 tablespoon granulated sugar
• 1 teaspoon grated orange peel
• 1/2 teaspoon ground cinnamon
Combine cherry filling and almond extract in an ungreased 8x8x2-inch baking pan.
Combine flour, sugar and baking powder in a large mixing bowl; mix well. Add orange juice,
stirring just until dry ingredients are moistened. Drop batter by tablespoonfuls over cherry filling,
making at least 8 dumplings.
For topping: Combine almonds, sugar, orange peel and cinnamon in a small bowl; mix well.
Sprinkle over dumplings. Bake in a preheated 350-degree oven 30 to 35 minutes, or until Þlling
is bubbly and dumplings are brown.
Page 43
Maple Cherry Sauce
Cherries team up with maple syrup for a flavorful sauce that's terrific with roasted or grilled
meats or poultry.
Makes 11/2 cups; about 6 servings

Total fat per serving: 6.4 grams; 0 mg cholesterol
• 1/3 cup cherry juice blend

• 2 tablespoons cornstarch
• 1 cup frozen unsweetened tart cherries, thawed and well drained
• 3/4 cup real maple or maple-flavored syrup
• 1/2 cup chopped walnuts
• 1 teaspoon grated orange peel
Put cherry juice blend and cornstarch in a small saucepan; mix well. Cook over medium heat
until thickened. Add cherries, maple-flavored syrup, walnuts and orange peel; mix well. Cook,
stirring frequently, over low heat until all ingredients are hot. Serve over roast turkey, pork or
ham.
Page 44
Dried Cherry Relish
Serve warm with grilled or blackened fish.
Makes about 2 cups; 12 servings as a relish

Total fat per serving: 1.2 grams; 0.2 mg cholesterol
• 1 1/2 cups dried tart cherries

• 1/2 cup red wine vinegar
• 1/4 cup balsamic vinegar
• 1 tablespoon olive oil
• 1 large red onion, finely chopped
• 1/4 teaspoon salt, or to taste
• 1/8 teaspoon ground black pepper
Combine dried cherries, red wine vinegar and balsamic vinegar in a medium mixing bowl. Let
soak 30 minutes.
Heat olive oil in a large skillet. Add onion; cook 5 minutes, or until onion is soft. Add sugar; mix
well. Cook, stirring occasionally, over low heat 10 minutes.
Add cherries with soaking liquid to onion mixture. Simmer, uncovered, 10 to 15 minutes, or until
almost all the liquid is evaporated. Season with salt and pepper. Serve warm.
Note: Relish may be prepared ahead of time and refrigerated; reheat before serving.
Page 45
Low-Fat Cherry Smoothie
A quick, easy breakfast treat.
Makes 2 servings (about 1 cup each)

Total fat per serving: 0.7 grams; 2.2 mg cholesterol
• 1 very ripe banana, peeled

• 1 cup frozen unsweetened tart cherries
• 1 cup skim milk
Put banana, frozen cherries and milk in the container of an electric blender; purée until smooth.
Serve immediately.
Page 46
Power Bars
A great pick-me-up any time of day.
Makes 32 bars
Calories per bar: 145
Total fat per bar: 4.7 grams; 0 mg cholesterol
• 3/4 cup margarine

• 2 cups firmly packed brown sugar
• 2 cups all-purpose flour
• 2 cups old-fashioned or quick-cooking oats, uncooked
• 2 teaspoons baking soda
• 1 can (21 ounces) cherry filling and topping
• 1 tablespoon cornstarch
Put butter and brown sugar in a large mixing bowl. Beat with an electric mixer on medium speed
3 to 4 minutes, or until well mixed. Combine flour, oats and baking soda. Add flour mixture to
sugar mixture; beat on low speed until crumbly.
Spread two-thirds of the oats mixture into the bottom of an un-greased 13x9x2-inch baking pan.
Press down to make a firm layer.
Put cherry filling in an electric blender or food processor container; purée until smooth. Pour
puréed cherry filling into a medium saucepan. Combine granulated sugar and cornstarch; stir into
cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in
almond extract. Pour cherry mixture over oats layer; spread evenly. Top with remaining oats
mixture.
Bake in a preheated 350-degree oven 30 to 35 minutes, or until golden brown. Let cool before
cutting into bars.
Page 47
Kid Recipes
Cherry S'mores
• 1/2 cup marshmallow creme

• 1/4 cup semisweet chocolate chips
• 12 graham cracker squares (2* inches each)
1. Put marshmallow creme, cherries and chocolate chips in a medium bowl; mix well.
2. Place 6 of the graham crackers on a microwave-safe plate. Spoon a heaping tablespoon of
marshmallow mixture on each cracker. Top with remaining crackers.
3. Microwave, uncovered, on High (100% power) 30 to 45 seconds, or until marshmallow
mixture is soft and warm. Carefully remove plate from the microwave and set on a hot
pad. Let S'mores cool slightly before eating them.
Makes 6 servings.
Note: To prepare in a conventional oven, place 6 of the graham crackers in an ovenproof

baking dish. Proceed as above. Bake in a preheated 350-degree oven 2 to 3 minutes, or
until marshmallow mixture is soft and warm. Remove baking dish from the oven with hot
pads and set on a hot pad on the counter. Let S'mores cool slightly before eating them.
Page 48
Dessert To Go
Ice cream cones never tasted so good.

• 3 cups whipped topping
• 1 (4-serving-size) package any flavor instant pudding (chocolate is good!)
• 1-3/4 cups cold milk
• 6 flat-bottom ice cream cones
• Colored sprinkles and/or maraschino cherries, for garnish
1. Put a colander or strainer in a bowl. Pour cherries into the strainer, draining the juice into
the bowl. Save the juice to add to orange juice or other drinks; you do not need the juice
for this recipe.
2. Put the drained cherries on a cutting board. With a sharp knife, carefully cut each cherry
in half. Have an adult show you how to use the knife. Set aside.
3. Prepare pudding according to package directions using 1-3/4 cups cold milk. Refrigerate
pudding 10 minutes.
4. Meanwhile, put cherry halves in a large mixing bow. With a rubber spatula, scoop
whipped topping into the bowl. Stir gently until cherries are mixed with whipped topping.
5. Fill each cone with 1/4 cup pudding. Top each with 1/2 cup cherry mixture. Decorate
with colored sprinkles or a maraschino cherry. Serve immediately. This dessert is best
eaten with a spoon.
Makes 6 servings.
Page 49
Critter Munch
Delight your friends with this fun snack.
• 1-1/2 cups animal cracker cookies

• 1/2 (6-ounce) package cheddar or original flavor goldfish crackers (1-1/2 cups)
• 1 cup M & M's plain candy
• 1 cup honey roasted peanuts
1. Put animal crackers, goldfish crackers, dried cherries, M& Ms and peanuts in a large
mixing bowl.
2. Carefully stir with a spoon.
3. Store in a tightly covered container at room temperature.
Makes 6 cups.
Party Cheese Ball
Save time by preparing this appetizer in advance.
• 1/2 cup (about 14) maraschino cherries

• 2 (8-ounce) packages cream cheese, softened
• 1 (8-ounce) can crushed pineapple, well drained
• 1 cup walnuts, chopped
• Crackers or cut-up vegetables
Drain maraschino cherries on paper towels. Chop cherries and drain again.
Beat cream cheese with electric mixer on medium speed 3 to 4 minutes, or until cream cheese is
smooth. Stir in pineapple and cherries. Refrigerate until firm, about 1 hour.
Shape cheese mixture into two (4-inch) balls. Roll cheese balls in walnuts, pressing nuts into
surface to adhere. Refrigerate about 1 hour or until chilled.
Serve as a spread with crackers or vegetables. Makes 2 (4-inch) cheese balls.
Tip: You can prepare this appetizer in advance, then freeze it for later use. Allow cheese balls to
thaw in refrigerator before serving.
Page 50
Pretty in Pink Pie
This dessert looks great and tastes even better.
• 1 (16-ounce) jar red maraschino cherries

• 4 cups miniature marshmallows
• 1 (8-ounce) container frozen whipped topping, thawed
• 1 (6-ounce) graham cracker crust
Drain maraschino cherries, saving the juice. Put marshmallows and maraschino juice in a large
saucepan; heat over low heat, stirring constantly, until marshmallows are melted and smooth. Let
cool completely, stirring occasionally to prevent a skin forming on mixture.
Reserve 6 to 8 cherries for garnish; quarter remaining cherries. Fold 2 cups whipped topping and
quartered cherries into marshmallow mixture; spread into graham cracker crust. Refrigerate at
least 2 hours or until firm.
Garnish with reserved maraschino cherries and remaining whipped topping.
Makes 6 to 8 servings
Page 51
Maraschino Cherry Shake
This cool combo will please family and friends.

• 3 tablespoons maraschino cherry juice
• 3 cups vanilla ice cream
• Whipped topping
• Whole maraschino cherries, for garnish
1. Put a colander or strainer in a bowl. Pour cherries into the strainer. Measure out 3
tablespoons of juice and put it in a small container. You will use these 3 tablespoons of
juice to prepare this recipe. You can either discard the remaining juice or save it for
another use.
2. Put cherries from the strainer onto a cutting board. With a sharp knife, carefully cut
cherries into small pieces. Have an adult show you how to use the knife.
3. Put chopped cherries, 3 tablespoons juice and ice cream in the container of an electric
blender or food processor; cover blender. Process or blend until smooth. Do not put a
spoon or spatula in the blender while it is running and keep your hands clear of the
working parts.
4. Pour into 2 (12-ounce) glasses. Top with whipped topping; garnish with whole
maraschino cherries.
Page 52
Kid's Cherry Smoothie
This is a refreshing pick-me-up any time of day.
• 2 cups frozen tart or sweet cherries

• 1 ripe banana, peeled
• 1 cup cherry juice blend (or other juice)
• Maraschino cherries, for garnish
1. Put frozen cherries, banana and cherry juice blend in container of electric blender or food
processor. Cover container. Process or blend until smooth. Do not put a spoon or spatula
in the blender while it is running and keep your hands clear of the working parts. If
necessary, turn blender off; remove cover. Scrape sides of container with a spatula. Cover
and puree until smooth.
2. Pour into individual serving glasses. Garnish with maraschino cherries, if desired. Serve
immediately.
Page 53
Maraschino Lemonade Pops
This treat is delicious; share it with your friends.

• 1 (12-ounce) can frozen pink lemonade concentrate, partly thawed
• 1/4 cup water
• 8 (3-ounce) paper cups
• 8 popsicle sticks
1. Put a colander or strainer in a bowl. Pour cherries into the strainer, saving the juice in the
bowl.
2. Put one whole cherry in each paper cup. Put the remaining cherries on a cutting board.
With a sharp knife, carefully cut cherries into small pieces. Have an adult show you how
to use the knife.
3. Put chopped cherries, lemonade concentrate, water and the juice your saved from the jar
of cherries in the container of an electric blender or food processor. Cover blender or
processor. Puree or blend until smooth. Do not put a spoon or spatula in the blender while
it is running and keep your hands clear of the working parts.
4. Fill paper cups with equal amounts of cherry mixture. Freeze 30 to 40 minutes, or until
very slushy.
5. Place popsicle sticks in the center of each cup. Freeze 1 hour longer, or until firm. To
serve, peel off paper cups.
Makes 8 servings.
Page 54
Cherry Mallow Cake
You'll like this cake -- the marshmallows melt and rise to the top for a glaze.
• 4 cups miniature marshmallows (about 3/4 of a 10-1/2-ounce package)

• 1 (18-1/4-ounce) package yellow cake mix
• 1(21-ounce) can cherry pie filling
1. If you have not cooked before, ask an adult to help you with this recipe. It's an easy
recipe, but you may not be familiar with using a mixer or the oven.
2. Spray a 13x9x2-inch baking pan with vegetable cooking spray. Put marshmallows evenly
in the bottom of the pan.
3. Prepare cake mix according to package directions. Pour batter over marshmallows. Spoon
cherry filling evenly over cake batter.
4. Bake in a preheated 350-degree oven 45 to 50 minutes. The top of the cake will be
bubbly and the marshmallows will be sticky on top of the cake. Carefully remove pan
from oven with hot pads. Set cake pan on hot pads on counter. Don't forget to turn off the
oven.
5. Let cake cool in pan, then cut into squares with a sharp knife.
Makes about 15 servings.
Page 55
Dried Cherry Recipes
Spiced Cherry Salad
Dried cherries add tangy flavor to this colorful salad.

• 1 (11-ounce) can mandarin orange sections, drained
• 2 kiwi, peeled and sliced
• 1/4 cup sifted confectioners sugar
• 1/4 teaspoon ground cinnamon
• 1/4 cup slivered almonds, toasted
Put dried cherries, mandarin orange sections and kiwi slices in a salad bowl. Combine orange
juice, confectioners sugar and cinnamon in a small bowl; mix well. Pour orange juice mixture
over fruit mixture; mix gently. Refrigerate, covered, 1 to 2 hours, stirring occasionally. Sprinkle
with toasted almonds just before serving. Makes 6 servings.
Page 56
Carrots with Character
Plain carrots become an elegant side dish with cherries, nutmeg and ginger.
• 1 pound carrots, peeled and sliced

• 3 tablespoons maple-flavored syrup
• 2 tablespoons butter or margarine
• 1/4 teaspoon ground ginger
Cook carrots in water in a covered 2-quart saucepan 8 to 10 minutes, or until tender. Drain well.
Add dried cherries, maple syrup, butter, nutmeg and ginger to cooked carrots; mix to combine
ingredients. Cook, stirring occasionally, over medium heat, 3 to 4 minutes, or until sauce is
bubbly. makes 6 (1/2 cup) servings
TIPS
• Bread stuffing tastes better with the addition of dried tart cherries.
• Dried tart cherries make good additions to rice pilaf or rice pudding.
• Liven up green salads by sprinkling dried tart cherries over them.
• Add dried cherries to oatmeal or other cereals for a breakfast treat.
Page 57
Oatmeal Cherry Cookies
This favorite cookie recipe gets a new taste with dried cherries.
• 1 cup (2 sticks) butter or margarine, softened

• 1 cup firmly packed brown sugar
• 2 eggs
• 1 teaspoon baking powder
• 1/2 teaspoon salt (optional)
• 2 cups quick-cooking or old-fashioned oats, uncooked
• 1-1/2 cups dried tart cherries
• 1 cup semisweet chocolate chips
Put margarine, brown sugar and granulated sugar in a large mixing bowl. Beat with an electric
mixer on medium speed 3 to 4 minutes, or until creamy. Add eggs and vanilla; beat well.
Combine flour, baking powder and salt, if desired; add to egg mixture. Stir in oats, cherries and
chocolate chips; mix well.
Drop by rounded tablespoonfuls onto an ungreased cookie sheet. Bake in a preheated 350-degree
oven 10 to 12 minutes, or until golden brown. Let cool 1 minute on cookie sheet; remove to wire
rack to cool completely. Store in a tightly covered container. Makes about 4 dozen.
Page 58
Acorn Squash Bake
Dried cherries bring out the flavor of this easy-to-prepare side dish.
• 2 acorn squash
• 1/4 cup butter or margarine, melted
• 3 tablespoons firmly packed light brown sugar
• 1/2 teaspoon cinnamon
Cut each acorn squash in half. Remove seeds and fiber. Place cut side down in baking pan with
small amount of water in bottom. Bake in a 350-degree oven 45 to 50 minutes or until squash is
tender and can be pierced with a fork. (Or place squash cut side down in a microwave-safe
container. Add a little water. Microwave on High (100% power) 5 to 7 minutes, turning dish
once. Continue cooking, if necessary, until squash is tender.)
Meanwhile, combine butter, cherries, pecans, brown sugar and cinnamon. Heat on top of stove or
in microwave oven until butter melts. Fill center of each squash half with one-quarter of the
cherry mixture. Mix some of the cooked squash with the cherry filling. Serve immediately.
makes 4 servings
TIP - Give trail mixes new flavor with the addition of dried tart cherries. A combination of
cherries, banana chips, chocolate chips and peanuts is particularly good.
Page 59
Brie Torte
This tasty appetizer is easy to transport to parties and makes a great hostess gift.
• 1 (15- to 16-ounce) wheel Brie cheese

• 1/3 cup butter, softened
• 1/3 cup chopped dried tart cherries
• 1/4 cup finely chopped pecans
• 1/2 teaspoon dried thyme (or 2 teaspoons finely chopped fresh thyme)
• Crackers
Refrigerate Brie until chilled and firm; or freeze 30 minutes, or until firm. Cut Brie in half
horizontally.
Combine butter, cherries, pecans and thyme in a small bowl; mix well. Evenly spread mixture on
cut-side of one piece of the Brie. Top with the other piece, cut-side down. Lightly press together.
Wrap in plastic wrap; refrigerate 1 to 2 hours. To serve, cut into serving size wedges and bring to
room temperature. Serve with crackers. makes about 20 appetizer servings
Note: If wrapped securely in plastic wrap, this appetizer will keep in the refrigerator for at least a
week.
TIP - Melt semisweet chocolate or white chocolate chips over low heat. Stir in dried cherries.
Add toasted almonds, if desired. Mix until coated with chocolate. Spoon into waxed paper for a
candy treat that kids and adults will love.
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Firecracker Salsa
This spicy mixture wows traditional salsa lovers.

• 1/2 cup cherry preserves
• 2 tablespoons red wine vinegar
• 1/2 cup chopped red onion
• 1/2 chopped yellow bell pepper
• 1/4 chopped jalapeno peppers, or to taste
• 1 to 2 tablespoons chopped fresh cilantro
• 1 teaspoon lime or lemon juice
Combine dried cherries, cherry preserves and vinegar in a small microwave-safe bowl; mix well.
Microwave on High (100% power) 1 to 1-1/2 minutes, or until hot. Let stand 5 minutes.
Stir in red onion, yellow bell pepper, jalapeno peppers, cilantro and lime juice. Refrigerate,
covered, 3 to 4 hours or overnight. Serve with grilled swordfish or tuna. Its also excellent as a
topping for hamburgers. |makes about 1-1/2 cups; enough for 6 to 8 servings with a main course|
TIP - Add 1 cup of dried cherries to traditional cherry pie ã it increases the cherry flavor. Or add
about 1/2 cup dried tart cherries to your favorite apple or peach pie recipe. The cherries
complement the other fruit in the pie while adding flavor and color.
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Cherry Orange Poppy Seed Muffins
These tasty muffins complement any meal.
• 2 cups all-purpose flour

• 1 tablespoon poppy seeds
• 1 tablespoon baking powder
• 1 cup milk
• 1/4 cup (1/2 stick) butter, melted
• 1 egg, slightly beaten
• 3 tablespoons grated orange peel
Combine flour, sugar, poppy seeds, baking powder and salt in a large mixing bowl. Add milk,
melted butter and egg, stirring just until dry ingredients are moistened. Gently stir in cherries and
orange peel. Fill paper-lined muffin cups 3/4 full.
Bake in a preheated 400-degree oven 18 to 22 minutes, or until wooden pick inserted in center
comes out clean. Let cool in pan 5 minutes. Remove from pan and serve warm or let cool
completely. makes 12 muffins
TIP - Tuck packages of dried tart cherries into lunch boxes. They make a great low-fat snack for
kids and adults.
Page 62
Holiday Recipes
Cherry Spiced Cider
This tasty beverage is a treat for youngsters.
• 1 quart apple cider

• 1/4 cup maraschino cherry juice
• 1 (3-inch) stick cinnamon
• 1 strip (1/2x3-inches) orange peel
• 3 whole cloves
• 3 whole allspice
• 16 maraschino cherries
• 8 orange slice halves
Put apple cider, orange juice, maraschino cherry juice, cinnamon sticks, orange peel, cloves and
allspice in a large saucepan; bring to a boil. Reduce heat; simmer 15 minutes. Strain out
cinnamon sticks, orange peel, cloves and allspice. Place 2 maraschino cherries and 1 orange slice
half in each of six mugs. Pour about 2/3 cup spiced cider over cherries. Serve warm.
Makes 8 servings.
Note: Spiced cider can be prepared in advance and reheated just before serving.
Page 63
Dried Cherry Relish for Turkey
This tangy combo is great with roasted turkey.

• 1/2 cup cherry preserves
• 2 tablespoons red wine vinegar
• 1/2 cup chopped red onion
• 1/4 chopped yellow bell pepper
• 1/4 chopped green bell pepper
• 1tablespoons finely chopped fresh thyme (or 1/2 teaspoon dried thyme)
Combine dried cherries, preserves and vinegar in a small microwave-safe bowl; mix well.
Microwave on High (100% power) 1 to 1-1/2 minutes, or until hot. Let stand 5 minutes.
Stir in red onion, yellow and green bell pepper and thyme; mix well. Refrigerate, covered, 3 to 4
hours or overnight. Serve as a sauce with roast turkey or chicken. This relish is also good with
grilled hamburgers.
Makes about 1-1/2 cups.
Page 64
Cherry Cinnamon Rolls
These are wonderful for a holiday breakfast or brunch.
• 1 (10-ounce) jar red or green maraschino cherries

• 1 teaspoon ground cinnamon
• 1 (8-ounce) package crescent rolls
• 2 tablespoons butter, melted
Drain maraschino cherries; discard juice or save for another use. Chop cherries, then drain on
paper towels. Combine brown sugar and cinnamon in a small bowl. Unroll crescent rolls; divide
into triangles. Brush with butter. Sprinkle each triangle with about 1-1/2 teaspoons cinnamon-
sugar mixture; top with 1 tablespoon cherries. Roll up dough toward pointed end of triangle.
Place on lightly greased baking sheet. Brush with butter and sprinkle with remaining cinnamon-
sugar mixture.
Bake in a 375-degree oven 12 to 15 minutes, or until golden brown.
Serve warm. Makes 8 servings.
Page 65
Christmas Bread
Maraschino cherries, bananas and macadamia nuts are a perfect trio in this holiday quick bread.

• 1/3 cup butter or margarine, softened
• 2 eggs 1-3/4 cups all-purpose flour
• 2 teaspoons baking powder
• 1 cup mashed ripe bananas
• 1/2 cup chopped macadamia nuts or walnuts
Drain maraschino cherries, reserving 2 tablespoons juice. Coarsely chop cherries; set aside. Put
butter, brown sugar, eggs and reserved cherry juice in a large mixing bowl. Mix with an electric
mixer on medium speed 3 to 4 minutes, or until well mixed. Combine flour, baking powder and
salt; add to butter mixture alternately with mashed bananas, beginning and ending with flour
mixture. Stir in cherries and nuts. Lightly spray a 9x5x3-inch baking pan with non-stick cooking
spray. Spread batter evenly in pan. Bake in a preheated 350-degree oven 1 hour, or until golden
brown and wooden pick inserted near center comes out clean. Remove from pan; let cool on wire
rack. Wrap in plastic wrap or store in a tightly covered container.
Makes 1 loaf, about 16 slices.
Page 66
Double Cherry Pie
The holidays would not be complete without at least one cherry pie.
• 4 cups frozen unsweetened tart cherries

• 2 tablespoons quick-cooking tapioca or cornstarch
• Pastry for 2-crust, 9-inch pie
• 1 tablespoon butter
Combine frozen cherries, dried cherries, granulated sugar, tapioca and almond extract in a large
mixing bowl; mix well. (It is not necessary to thaw cherries before using.) Let cherry mixture
stand 15 minutes. Line a 9-inch pie plate with pastry; fill with cherry mixture. Sprinkle with
nutmeg. Dot with butter. Make a lattice top out of the remaining pastry. Seal and flute edge.
Bake in a preheated 375-degree oven about 1 hour, or until crust is golden brown and filling is
bubbly. If necessary, cover edge of crust with aluminum foil to prevent overbrowning.
Makes 8 servings.
Note: 2 (16-ounce) cans unsweetened tart cherries, well drained, can be substituted for frozen tart
cherries. Dried cherries are available at selected supermarkets and gourmet and specialty food
stores.
Page 67
Ho Ho Surprises
Delight family and friends with these tasty cookies.
• 48 red or green maraschino cherries (about one 16-ounce jar)

• 1 cup butter or margarine, softened
• 1/3 cup confectioners' sugar
• 1/2 cup finely chopped pecans
• Confectioners' sugar
Drain maraschino cherries thoroughly on paper towels; set aside. Put butter and 1/3 cup
confectioners' sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4
minutes, or until well mixed. Stir in almond extract. Add flour and salt; mix well. Stir in pecans.
Shape about 2 teaspoons dough around each cherry. Place on an ungreased cookie sheet about 1
inch apart. Bake in a preheated 375-degree oven 12 to 15 minutes, or until set but not brown.
Roll in confectioners' sugar while still warm. Let cool. If desired, roll in confectioners' sugar
again.
Makes 4 dozen.
Page 68
Ribbon of Cherry Cheesecake
Swirls of cherry make this cheesecake better than "visions of sugarplums."
• 1 cup sliced almonds

• 1 cup graham cracker crumbs
• 1/3 cup butter or margarine, melted
• 3/4 cup plus 2 tablespoons granulated sugar, divided
• 2 tablespoons cornstarch
• 4 (8-ounce) packages cream cheese, softened
• 3 tablespoons amaretto liqueur
• 1 tablespoon lemon juice
• 3 eggs, slightly beaten
Toast almonds in a skillet over medium heat. Remove from heat; finely chop almonds. Combine
almonds, graham cracker crumbs and butter in a medium bowl; mix well. Press crumb mixture
evenly over the bottom and 2 inches up the sides of a 10-inch springform pan. Set aside.
Purée cherry filling in an electric blender or food processor until smooth. Pour puréed cherry
filling into a medium saucepan. Combine 2 tablespoons granulated sugar and cornstarch; stir into
cherry filling. Cook, stirring constantly, over low heat until mixture is thick and bubbly. Stir in
almond extract. Set aside to cool.
Put cream cheese, remaining 3/4 cup sugar, amaretto, lemon juice and vanilla in a large mixing
bowl. Beat with an electric mixer on medium speed 3 to 4 minutes, or until well mixed. Add
eggs all at once; beat on low just until mixed.
To assemble the cheesecake, pour one-third of the cream cheese mixture into prepared crust. Top
with about 1/3 cup cherry purée. Swirl cherry mixture into cream cheese mixture, using a knife
or spatula. Repeat layers twice, ending with cherry purée. Reserve remaining purée.
Bake in a preheated 350-degree oven 60 to 65 minutes, or until the center appears nearly set
when gently shaken. Cool on a wire rack. Refrigerate until ready to serve. To serve, spoon a
generous tablespoon of purée on serving plate. Place cheesecake wedge on top of the purée.
Makes 16 servings.
Page 69
Danish Butter Cookies
These make a pretty addition to holiday cookie trays.
• 3/4 cup butter, softened

• 2 eggs
• 1 teaspoon lemon juice
• 21 red or green glacé (candied) cherries, cut in half
Put butter and sugar in a large mixing bowl. Beat with an electric mixer on medium speed 3 to 4
minutes, or until well mixed. Add eggs, one at a time, beating after every addition. Add lemon
juice and vanilla; mix well. Add flour; mix well. Using a pastry bag with a star tip, squeeze
dough (1-1/2 inches in diameter) onto an ungreased cookie sheet. Place a glacé cherry half in
center of each.
Bake in a preheated 350-degree oven 12 to 15 minutes, or until light brown.
Makes 3-1/2 dozen.
Page 70
Cherry Cheese Brownies
Cherries and cream cheese make these brownies festive.
• 1 (16-ounce) can dark sweet cherries

• 1 (15-ounce) brownie mix (8x8 pan size)
• 2 eggs, divided
• 1/4 cup vegetable oil
• 3/4 cup flaked coconut
Drain cherries; reserve 1/4 cup cherry juice. Put brownie mix in a large bowl. Add 1 egg, oil and
reserved cherry juice; mix well. Gently stir in cherries. Set aside.
Put cream cheese and sugar in a medium mixing bowl. Beat with an electric mixer 3 to 4
minutes, or until well mixed. Add remaining egg; mix well. Stir in coconut and almond extract.
Lightly grease an 83832-inch baking pan. Spoon brownie mixture evenly into pan. Spoon cream
cheese mixture over brownie mixture. Use a knife to swirl cream cheese mixture into brownie
mixture.
Bake in a preheated 350-degree oven 35 to 40 minutes, or until wooden pick inserted near center
comes out clean. Let cool. Cut into squares or bars.
Makes 9 squares; 18 bars.
Note: 1/2 cup chopped pecans or walnuts can be substituted for coconut.
Page 71
Cherry Blossoms
Bake these breakfast rolls as a holiday treat for family or neighbors.
• 2/3 cup sifted confectioners' sugar

• 1/4 cup milk
• 1 cup dried tart cherries, divided
• 1/4 cup coarsely chopped pecans
• 1 (14- to 16-ounce) loaf frozen white bread dough, thawed
• 2 tablespoons butter or margarine, melted
• 1/4 cup brown sugar
• 1-1/2 teaspoons ground cinnamon
Combine confectioners' sugar and milk in a small mixing bowl; mix well. Pour mixture into a 9-
inch deep-dish pie pan. Sprinkle 1/2 cup of the cherries and pecans evenly over sugar mixture.
On a lightly floured surface, roll bread dough into a 12x8-inch rectangle; brush with melted
butter. Combine brown sugar and cinnamon; sprinkle over dough. Top with remaining 1/2 cup
cherries. Roll up rectangle, jelly-roll style, starting from a long side; pinch to seal edges. Cut roll
into 12 slices.
Place slices, cut-side down, on top of mixture in pan. Let rise, covered, in a warm place 30
minutes, or until nearly double. (Or, cover with waxed paper, then with plastic wrap. Refrigerate
2 to 24 hours. Before baking, let chilled rolls stand, covered, 20 minutes at room temperature.)
Bake, uncovered, in a preheated 375-degree oven 20 to 25 minutes for unchilled rolls and 25 to
30 minutes for chilled rolls, or until golden brown. If necessary, cover rolls with foil the last 10
minutes to prevent overbrowning. Let cool in pan 1 to 2 minutes. Invert onto a serving platter.
Serve warm.
Makes 12 rolls.
Page 72
Introduction: The Cranberry!
Cranberries are grown across of number of different regions of the United States. These include
growing regions include but not limited to Wisconsin, Massachusetts and Oregon.
In addition to providing nutritional value, the cranberry may also provide several natural health
benefits including:
• Helping to maintain healthy urinary tract function*

• Helping to maintain healthy teeth*
• Helping to maintain health by providing the body with anti-adhesion properties*
• Providing the body antioxidants
But the most well know benefit of the cranberry is how cranberries help to maintain urinary tract
health*. The natural urinary tract benefits of the cranberry have been passed down for decades
from mother to daughter and from grandmother to granddaughter. Fortunately, thanks to modern
food research technology, we are now better able to understand how the cranberry helps to
maintain healthy urinary tract function.*
However, before we learn about the amazing natural health benefits of this powerhouse fruit,
let’s learn about its rich history.
Page 73
The History of the Cranberry
Native Americans used the cranberry not only for food but for dye and medicine. The tribes of
Cape Cod, New Jersey, Wisconsin and Delaware used the cranberry as part of their seasonal diet.
In addition to food, medicine and dye, the cranberry was associated with peace among tribes and
the appearance of cranberries on a table during a feast represented a symbol of peace among the
attendees.
How the Cranberry Earned its Name
So how did this fruit earn its name – cranberry. Unfortunately, the Native American name for the
cranberry has disappeared. The American name for the cranberry is actually from Europe. The
term is derived from the German terms kranbeere or the dutch term of kranebere. Both of these
mean “crane-berry”. The cranberry is named for the shape of its stem and the shape of the stem
is a reference to the appearance of the bird known as the crane.
The Settlers Learn About the Cranberry
As the early settlers began to explore the New World they undoubtedly saw the ubiquitous
cranberry growing on long vines in sandy bogs and marshes of the northeastern part of the New
World. They learned about the cranberry from the Native Americans. Since the cranberry is only
one of three fruits that is native to North America, the settlers were probably enthusiastic not
only discover a new world but be introduced to a new fruit – the cranberry.
According the legend and American folklore, the cranberry was served at the first Thanksgiving
and this tradition still makes the cranberry present during today’s Thanksgiving feasts.
Page 74
Once the early explores started to settle the New World attention was turned to creating trade and
profitable businesses. The commercial cultivation of the cranberry began Cape Cod,
Massachusetts by Captain Henry Hall in 1816. Captain Hall is not only credited as the “Father of
the Commercialization of Cranberry” but with also bring innovative harvest technique stilled
used today. The captain noticed the cranberries grew better when sand blew over his cranberry
bogs. After noticing this invaluable observation, Captain Hall began spreading sand on his wet
cranberry bogs. This simple technique was quickly copied by competing cranberry farmers and
the cranberry industry was born.
How are Cranberries Grown
Cranberries are grown on vines. These vines are grown in beds layered in peat and sand. These
growing areas are called bogs. Thus, the name cranberry bogs.
Cranberries are harvested in two ways – wet and dry.
The dry harvested cranberries are sold as fresh fruit. This process involves the fruit being
“combed” off the vine by machines. The wet harvest technique is used when the bogs are
flooded with water and using machines to agitate the water. This movement in the water causes
the cranberries to detach from the vine and float to the top of the water. As soon as the
cranberries begin floating on the surface they are collected and placed into trucks. It is the wet
harvested cranberries that are used to produce cranberry juice, sauce and dried cranberries.
Like many other foods, cranberries are a natural source of antioxidants. However, before we go
any further let’s take a closer look at the levels of antioxidants in cranberries.
Research from nutrition experts estimate the body needs to consume 3,000 to 5,000 ORAC units
daily to reach adequate oxygen capacity in the blood to realize the health benefits of food-based
ORAC benefits. So how do cranberries rank on 3,000 to 5,000 ORAC scale. According to
Page 75
research from the USDA, the ORAC value of 100g of fresh cranberries exceeded cherries, red
grapes, beets, raspberries and even strawberries. Here is the chart from the USDA:
Page 76
Nutritional Value for the Cranberry
Food: Cranberries, raw (100g)
Vitamins
Vitamin A(IU) 60
Vitamin B6 (mg) 0.057

Niacin (mg) 0.101
Riboflavin (mg) 0.02
Thiamin (mg) 0.012
Vitamin C (mg) 13.3
Vitamin E (mg) 1.2
Vitamin K (mg) 5.1
Minerals
Calcium (mg) 8
Iron (mg) 0.25
Manganese (mg) 0.36
Magnesium (mg) 6
Phosphorus (mg) 13
Potassium (mg) 85
Sodium (mg) 2
Other
Fibre (g) 4.6
Water (g) 87.13
Carbohydrate (g) 12.2
Energy (Kcal) 46
Lipids (fats) (g) 0.13
Cholesterol (mg) 0
Source: USDA
Source: Natural Cranberry Institute
Page 77
Cranberries Help Maintain Healthy Urinary Tract Function*
Men and women can be afflicted by a urinary tract infection (UTI) . If you have ever suffered
from a UTI, you know the experience can be very unpleasant. For those looking to maintain
healthy urinary tract function, the cranberry may be a welcomed alternative.
According to research from Dr. Amy Howell at Rutgers University, the cranberry contains
proanthocyanidins. These antioxidants may help fight against Escherichia coli (E. coli) on the
walls of the bladder itself. This compound may assist in fighting E. coli and helping to flush it
out of the bladder, thus reduce the potential for it to reproduce. It is believed that by fighting the
presence of E. Coli in the bladder it may help maintain healthy urinary tract function*
How the Cranberry Helps Maintain a Healthy Bladder*
In September 12, 2006, the American Chemical Society shared a study conducted by Terri
Camesano from Worchester Polytechnic Institute. Her research showed the compounds in
cranberry juice have the ability to actually alter E. coli bacteria and help maintain healthy urinary
tract function.*
The tiny E. coli is believed to be responsible for a whole host of problematic health related
issues. According to the research, the compound responsible for attacking and possibly altering
the E. coli belong to a group of tannins called proanthocyanidins. Once these compounds alter
the E. coli they may be unable to remain in the urinary tract and may be flushed from the body. If
you can cause the E. coli to be flushed from the body you may be able to help maintain healthy
urinary tract function*.
Page 78
Cranberry Juice and the E. Coli Membrane
Terri Camesano published an article in the February 2006 edition of Biotechnology and
Bioengineering that indicated E. coli fimbriae that was exposed to cranberry juice become
compressed. Fimbriae are tiny tendrils that are on the outer membrane of certain types of E. coli
bacteria and it believed these tendrils help the e. coli to remain in the bladder by sticking to the
walls of the bladder and they are most responsible for the urinary tract infections. The article
suggests if the fimbriae are compressed they may not be able to remain in the bladder and will
probably be flushed out of the body. This movement of the E. coli greatly reduces its ability to
remain in place long enough to begin a UTI, thus helping to maintain a healthy urinary tract
function*.
In additional research from Camesano indicates cranberry juice may actually transform E. coli.
In a study conducted on bacteria grown in different environments of either cranberry juice or
tannins, the E. coli bacteria actually transformed from a gram-negative to exhibiting gram-
positive behavior. According to research, E. coli is normally a gram-negative rod-shaped
bacterium, however when it was exposed to the different cranberry environments, it transformed
into a spherical-shaped bacterium. This means it would now exhibit behavior of a gram-positive
bacteria. Thus, the research suggests cranberry can alter E. coli’s membranes since positive and
negative bacteria differ primarily in structural makeup and dimensions.
In another preliminary finding presented by Camesano suggests that when E. coli is exposed to
cranberry juice, the E. coli loses its ability to communicate or secrete indole. Indole is a molecule
that is involved in bacterial communication called quorum sensing. This communication is used
by the E. coli to determine if enough bacteria is present to launch a successful infection attack. If
the E. coli can’t communicate, it may not be able to launch an attack on the body.
Page 79
Cranberry Juice Creates an Energy Barrier to Help Maintain a Healthy Urinary Tract*
In the August 2006 publication of Colloids and Surfaces, Camesano published cranberry juice
may actually create an energy barrier that helps to deter bacteria from getting close the urinary
tract walls. This cranberry juice may create a natural force field that may help to deter tiny
organisms from sticking to the wall of the bladder in the first place.
Cranberries and Dental Health
A healthy smile, healthy teeth and positive dental health are not only vital for positive social
encounters but also for maintaining a healthy body and lifestyle. Research suggests dental plaque
may contribute to a whole host of health issues including bad breath, heart-related issues and
more.
Plaque and plague buildup is primarily composed of bacteria that may attach to the teeth and
gums. In addition the attaching directly to the teeth and gums, oral bacteria may also attach to
other bacteria in the mouth. By all of these bacteria attaching together, they can form a colony of
bacteria in the mouth.
According to research, cranberry juice contains a unique component referred to as high-

molecular-weight nondialysable material (NDM). NDM has the ability to help to deter the
colonization of certain types of oral bacteria that may be responsible for dental plague.
As oral bacteria attaches itself to teeth and gums dental plaque may begin to perform. Overtime
this buildup can become very hard. Once this bacterium begins to harden it make become
resistant to brushing and salvia and usually it takes special tools utilized by your dentist to scrape
off the plaque.
The amazing properties contained in cranberries that help to maintain urinary tract health* may
also help to maintain healthy teeth and gums*.
Page 80
Additional Insights to Maintaining a Healthy Urinary Tract*:
Take Showers Instead of Baths:

Taking a shower make you less susceptible to urinary tract infections. Taking a bath and sitting
in soapy bath water may irritate your tissues and increase your chances of getting a urinary tract
infection.
Drink Plenty of Water:

Drinking water is one of the wisest decisions you can make regarding your overall health. Make
it a goal to drink at least 6 – 8 glasses of water per day. If you current diet doesn’t include drink
much water making the switch from pop, tea, coffee or alcohol is not very difficult. One of best
ways to get started is to keep a bottle of water with you. This will help you fight the urge to buy
a pop or coffee if you have full bottle of water right next to you.
Another reason to add water to your diet is water helps to keep your skin hydrated, combats bad
breath and more. In addition, this extra water helps to flush the urinary tract of any harmful
bacteria.
Use Less Feminine Hygiene products:

Maintain good personal hygiene is vital to maintaining good personal health and vitality.
However, products like feminine sprays, bubble baths, etc. may increase your chances of getting
an urinary tract infection.
Page 81
Cranberry Products and Cranberry Supplements
Here are some sources to help you incorporate cranberries into your daily diet.
• Fresh Cranberries: You can get fresh cranberries, when in season, directly from your local
farm market or the produce section of your local grocery store. Unfortunately, fresh cranberries
are only in season for a few short weeks, so finding them may be very difficult.
• Canned or Frozen Cranberries: You can find canned or frozen cranberries in your local grocery
story.
• Dried Cranberries: Enjoy a handful of dried cranberries as a healthy snack or an addition to

your morning cereal. In addition, dried cranberries make a great choice since they are available
year round. You can get dried cranberries directly from Traverse Bay Farms
• Cranberry Juice: Cranberry juice is a tasty and convenient way to get the natural health benefits
of this tiny fruit. You can find cranberry juice in your local grocery store. However, when
purchasing cranberry juice, check the label to ensure you are buying 100% cranberry juice and
not cranberry juice blends.
• Cranberry Powder and Cranberry Extract - (Super Fruit Supplements): Cranberry supplements
are the most convenient and easiest way to get the natural health benefits of the cranberry. We
offer a cranberry/flaxseed supplement by the name of Fruit Advantage Women’s Formula. To
learn more about these one-of-a-kind supplement visit:
http://www.traversebayfarms.com/cranberryflaxseedlignan.htm
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Introduction: The Blueberry!
For decades, folklore and families stories about the

natural health benefits of blueberries have been passed
from generation to generation. It has been a common
believe that certain foods provide natural health
benefits and food can offer much more than just
dietary value. Thanks to modern food research
technology and the dedicated efforts of countless food
researchers, we are learning more about the natural health benefits of food, including blueberries.
This special report will introduce you to the antioxidant properties and health benefits of the little
blue fruit called the blueberry. Ongoing research from medical universities and clinical research
shows that blueberry may benefit the human body by:
• Helping to maintain healthy eyes*

• Helping to maintain healthy brain function*
• Providing the body with free radical fighting ORAC units
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Blueberry Nutritional Information:
Below is the nutrition information for several different types of blueberry products from the
USDA:
A daily serving (1/4 cup – 100g) of fresh blueberries provides the following:
• 84 Calories
• 1.10 g protein
• 21.45 g Carbohydrates
• .49g Fat
A daily serving (1 oz. – 100g) of frozen blueberry

• 28 Calories
• .65 g protein
• 18.86 g Carbohydrates
• .99 g Fat
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What How Does the Blueberry Help Maintain Healthy Eyes?*
As stated in a prior paragraph, this little blue fruit has high amounts of a naturally occurring
compound called Anthocyanins. The Anthocyanins is what gives this fruit its blue hue.
Anthocyanins have an amazing effect on the human body in helping to maintain healthy eyes*.
Ongoing research indicates Anthocyanins can help the capillaries in the eyes and help maintain
healthy peripheral circulation*. This basically means that currently available research published
on several health related websites, blueberries may help to maintain healthy blood flow in and
around the eyes*. Thus, this improved blood flow may be responsible for the numerous claims of
healthy vision and helping to fight eye related irritations.
One interesting study during World War II was conducted on British Air Force pilots who ate
blueberry jam on their bread. These British pilots were found to be more accurate in their
bombing missions than other pilots. The European study was conducted on the bilberry, which is
the European cousin of the blueberry. Other documented evidence between bilberries and
eyesight has been published from countries across the globe. According to research results
published on the Wild Blueberries Association’s website, Japanese research touts the ability for
blueberries help fight eye fatigue.
Blueberries are Good Brain Food
Numerous studies conducted on blueberries point to interesting results. A study from a 1999
USDA research showed a diet rich in blueberry extract helped to the brain to maintain healthy
brain function and healthy short-term memory in aged rats.
In addition, a 2004 USDA published reports that indicated Wild Blueberries ranked #1 in
antioxidant capacity when compared to 20 other fruits. As stated previously, antioxidants assist
the body to fight free radicals. A free radical is an unstable oxygen molecule that has lost one or
more of its electrons. These unbalanced molecules are extremely reactive with other molecules.
To offset this imbalance, free radicals attempt to steel needed electrons from other molecules.
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So fighting free radicals in the brain is vital, since is the brain accounts for about 2% of total
body weight, yet it represents approximately 20% of oxygen consumption of the body. The
consumption of blueberries can help the brain maintain healthy brain function.*
Blueberries are a major source of flavonoids that have diverse biochemical and antioxidant
benefits. Research has shown that these flavonoids have the ability to cross the barrier between
the brain and blood flow. Short-term and long-term memory is controlled by tiny brain cells
called neurons. Researchers believe the unique flavonoids in blueberries may help maintain
healthy memory* and healthy learning* by maintaining a healthy connection* between these tiny
neurons. By maintaining healthy connections these neurons are able to maintain healthy
communication*. In addition, food scientists have been able to successfully identify the specific
areas of the brain responsible for memory-control and learning. This unique area of the brain is
the hippocampus. Thus, increased flavonoid consumption can have a positive effect on the brain
and the hippocampus area.
The USDA Human Nutrition and Research Center fed mice blueberry extractions (ie blueberry
powder) the equivalent of the person eating one cup of blueberries in an attempt to test motor
skills tests. The researchers found that the mice fed to blueberry powder maintained healthy
motor learning* and maintain healthy memory* then the non-blueberry fed test groups. After the
researchers examined the brains of the control mice, the researchers found a marked decrease in
the oxidative stress of two regions of the brain of the blueberry powder fed mice when compared
to the non-blueberry fed group of mice.
According to the published research results, the compound that is given credit for maintaining
healthy brain function* and healthy neuron function* appears to be Anthocyanins. In addition,
researchers from leading Universities and research organizations also have on-going studies with
human focus groups and blueberry powder. Preliminary results from these studies show that
human test subjects that ate one cup of blueberries per day perform 5-6% better on motor skills
tests than the non-blueberry fed control group used in the research
Page 86
Six Simple Ways to Get Blueberries into Your Daily Diet
Blueberries make a excellent addition to your daily diet, but due to hectic and active daily
schedules eating blueberries daily may seem difficult. Here are a ten simple ideas to enjoy this
little blueberry fruit everyday:
1. Straight from the Bag – Check your local grocery store for dried blueberries in single
serve 8 oz. bags. They are easy to eating and a good snack to keep in your purse or in
your drawer at work.
2. Blueberries on the Run – Add an ounce of blueberry juice concentrate to your water
bottle and shake. This will make a 100% pure blueberry drink.
3. A Fruity Parfait – Mix together granola, yogurt, and banana with frozen blueberries for a
tasty snack.
4. Breakfast Additions – Drop in a handful of dried blueberries to your favorite cereal or

oatmeal.
5. Blueberry capsules- Blueberry capsules are a great way to get to the anti-oxidant benefits
of this superfruit. They are convenient, easy-to-travel and they don’t need refrigeration.
6. Make any Dessert a Blueberry Dessert – Add some tasty dried blueberries to your
favorite dessert including muffins, cake and more.
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Blueberry Supplements and Blueberry Products
The blueberry offers a number of ways to enjoy the natural health benefits of this blue fruit.
These include dried blueberries, blueberry juice concentrate, blueberry powder, blueberry
capsules and more. Below are some of the ways and sources to incorporate blueberry into your
daily diet.
• Fresh Blueberries: Fresh blueberries are simply the best way to get the antioxidant benefits
into your diet. However, they may be difficult to find when they are out of season. When in
season, you can get fresh blueberries from your farm market or the produce section of your local
grocery store. Unfortunately, fresh blueberries are only in season a few short weeks during the
summer harvest, so finding them after the harvest, may be difficult.
• Frozen Blueberries: Enjoy a few thawed blueberries in your pancakes, cereal or muffins. To get
your hands on frozen blueberries visit the refrigeration section of your local grocery store.
• Dried Blueberries: A handful of dried blueberries make a great healthy snack or an excellent
addition to your morning cereal. They also make a good alternative to sugar-rich candy. Dried
blueberries make a great choice since they are available year round. We will ship dried
blueberries directly to your home or office.
• Blueberry Extract / Blueberry Powder: Blueberry powder is a convenient way to get the
natural health benefits of the blueberry. The entire blueberry is used to produce the blueberry
powder, including the skin and the flesh of the fruit.
• Blueberry Capsules (Super Fruit Supplements): Blueberry capsules are both convenient and
cost effective way to get the natural health benefits of the blueberry. In fact, it is the blueberry
powder that is used to make the blueberry capsules. The blueberry capsules available from Fruit
Advantage are kosher, gluten-free and are encapsulated in an easy-to-swallow vegetarian
capsule. In addition, the whole blueberry is used to produce the blueberry capsules, including the
skin and the flesh of the fruit.
Page 88
Introduction: The Pomegranate
Pomegranates are now being featured as one of the

hot new "super foods" that both tastes good and is
good for you. Nutritional research confirms that
pomegranates contain minerals - potassium, iron and
calcium and vital compounds known as
phytonutrients, tannins, polyhenols, ellagic acid and
anthocyanins that helps to maintain healthy
cardiovascular function and a whole host of additional health benefits.
Although many of the compounds found in the pomegranate are also found in a number of other
fruits, the pomegranate contains particularly high amounts of tannins, ellagic acid and
anthocyanins with compared to other fruits.
This section of the super fruit handbook will introduce you to the benefits of this super fruit.
Ongoing research from medical universities suggests pomegranates may…
• Provide the body with ORAC units

• Helps Maintain a Healthy Cardiovascular System*
• Helps Maintain Healthy Cholesterol Levels*
The Pomegranate: What is it?
A pomegranate is a fruit the size of a large orange. The leathery reddish-pink skin shelters the
membranous walls and bitter tissue that house compartments or sacs filled with hundreds of
seeds. A translucent red pulp that has a slightly sweet and tart taste surrounds these seeds.
Pomegranates are grown in California and throughout Asia and the Mediterranean countries.
The pomegranate is grown for both ornamentation and as a delicious and edible fruit. The fruit is
about the size and an apple and has a leathery, deep red to purplish red rind. The most popular
Page 89
pomegranate variety is the Wonderful or Red Wonderful. However, additional varieties exist
including Granada and Early Foothill.
The season of the pomegranate ranges from August to December with the peak of the season in
November and December. This is one reason this sweet fruit is so popular during the holiday
season. In addition, to ensure top quality each pomegranate is hand-picked. A typical acre of
pomegranate trees includes 100-110 trees and yields 600-800 28 pound boxes of fruit.
What many people refer to as the pomegranate seed is called an

arils. Each aril is actually a delicious pouch of juice that surrounds
the seed. A single pomegranate contains 840 arils that are
compartmentalized between the tough membranes. A medium size
pomegranate yields about ½ - ¾ cup of seeds, and ½ of
pomegranate juice (4 ounces).
This reddish fruit has a long history of intertwining myth, legend

and facts. The ancient myths indicate the pomegranate is the
favored fruit by the Gods. In addition, the pomegranate has
inspired writers, painters, sculptors and home decorators for centuries. In fact, the writings of
Homer and the Bible mention the pomegranate. Greek, Roman, Persian and Hebrew lore
mentions the pomegranate symbolizes fertility. In Christianity art, this fruit represents hope and
according to Jewish tradition, the pomegranate represents a symbol of prosperity.
But what is the origin of this fruit? The pomegranate originated in tropical Asia but mainly
cultivated in the Mediterranean and the Middle East. The pomegranate made it way to America
more than 200 years ago and the Spanish are credited with bringing this fruit to California and
the New World.
Page 90
Pomegranate Preparation and Nutrition
Selection and Storage
Pomegranates are available in the United States from September through December. Select fruit
that is heavy for its size with bright, fresh color and blemish-free skin. You can refrigerate whole
pomegranates for up to 2 months or store them in a cool, dark place for up to a month.
Pomegranate seeds packed in an airtight container and stored in the freezer will keep for up to 3
months.
Storage
Keep apples in plastic bags in the refrigerator after purchasing to prevent further ripening.
Apples should keep up to six weeks. However, check apples often and remove any apples that
begin to decay or the others will do the same.
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Uses & Preparation
Pomegranates are a versatile fruit and can be used as a garnish on sweet and savory dishes or
pressed to extract the juice. To use a pomegranate, cut it in half and pry out the pulp-encased
seeds, removing any of the light-colored membrane that adheres. The juice can stain your clothes
so be sure to wear an apron or clothing that you don’t mind getting stained.
Step 1: Cut the crown (top) end of the pomegranate
Step 2: Lightly score the rind in several places
Step 3: Immerse fruit in a bowl of water and soak for 5 minutes.
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Step 4: Hold fruit under water and break sections apart, separating
seeds from membrane. Seeds will sink while rind and membrane
float. This the tasty component of the pomegranate.
Step 5: Skim off and discard membranes and rind.
Step 6: Pour seeds into a colander, drain, and pat dry.
Page 93
Pomegranate Nutrition Facts
But before we go any further, let’s take a closer look at some of the nutritional information a ½
cup of pomegranates arils (pomegranate seeds):
Source: U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling."
Pomegranate Research Update
Pomegranate juice protects nitric oxide against oxidative destruction and enhances the
biological actions of nitric oxide.
Research Information: Nitric Oxide – Published in 2006 Apr 18: By

Byrnes RE, Ignarro LJ, Sumi D, Napoli C, de Nigris F.: David Geffen
School of Medicine at UCLA, Los Angeles, CA.
Pomegranate juice is a source of flavonoids and naturally occurring

antioxidants. During this research study, pomegranate juice was tested for its capacity for
Page 94
oxidative stress. Pomegranate juice was found to be a potent to help the body fight oxidative
stress. According to the published results, pomegranate juice was much more potent than
Concord grape juice, red wine, blueberry juice, ascorbic acid, and dl-alpha-tocopherol. These
observations indicate pomegranate juice possesses potent antioxidant activity that results in
marked protection of nitric oxide against oxidative destruction.
The pomegranate and healthy cholesterol levels* and a healthy cardiovascular system*
Preliminary research suggests that drinking concentrated pomegranate juice may help maintain
healthy cholesterol levels. The pomegranate is the size of an orange and is round in shape. The
tough, reddish-pink rind protects and holds hundreds of seeds.
These seeds are carefully suspended in the juicy, red pulp of the inner fruit. The pomegranate
juice is extracted from these tiny seeds.
The pomegranate, like many fruits contain antioxidants, anthocyanins and polyphenols.
However, the antioxidant levels in the pomegranate juice stands higher than other fruit juices.
Antioxidants help the body to neutralize free-radicals.
With the unique make up of the pomegranate, Mother Nature has provided us with a simple fruit
to support healthy cholesterol levels and promote heart health.
Page 95
Studies on antioxidant activity of pomegranate (Punica granatum) peel extract using in
vivo models.
Published: J Agric Food Chem. 2002 Aug 14;50(17):4791-5.
Pomegranate (Punica granatum) peel extract take from the pomegranate have been shown to
possess antioxidant activity in various in vitro models. One such study found that dried
pomegranate peels that were powdered and extracted with methanol showed this antioxidant
capacity. The dried methanolic peel extract was fed to albino rats. Once this was administered it
was followed by carbon tetrachloride (CCl4) and various enzymes including catalase,
peroxidase, and superoxide dismutase (SOD). The researchers treated the subjects with a single
dose of CCl4 at 2.0 g/kg of body weight. Histopathological studies of the liver of different
subjects groups in the study support the evidence and protective effects exhibited by the MeOH
extract of pomegranate peel by restoring the normal hepatic architecture.
Six Ways to Incorporate Pomegranates into Your Daily Route
1. Pomegranates on the Run – Add an ounce of pomegranate juice concentrate to your

water bottle and shake.
2. A Fruity Parfait – Mix some granola and yogurt with fresh pomegranates seeds for tasty
snack. One way to ensure you have pomegranate seeds year round is to freeze fresh
pomegranate seeds in your freeze until you use them.
3. Blend It – Add some ice, wheat germ, a banana and pomegranate juice.
4. Pomegranate capsules- Pomegranate capsules are a great way to get to the anti-oxidant
benefits of this superfruit. They are convenient, easy-to-travel and they don’t need
refrigeration.
5. Make a Pomegranate Salad – Add some tasty pomegranate seeds to your favorite salad
and taste the pomegranate difference.
6. Sprinkle Away – Sprinkle pomegranate powder on all types of food for both a yummy
pomegranate taste and a meal rich in anti-oxidants. Pomegranate powder is very versatile.
Page 96
Great Tasting Pomegranate Recipes

Below are some great tasting pomegranate recipes for you to taste and sample.
Fall Festival Fruit Salad

Serves 4. Each serving equals three 5 A Day servings
Source: Produce for Better Health
Ingredients
4 cups of spinach leaves, chopped

1 red apple, cored and thinly sliced
¼ lb grapes
1 cantaloupe, or other melon, seeded, pared and cut into chunks
½ cup pomegranate seeds
Core, rinse, and thoroughly drain lettuce. Using a stainless steel knife, cut lettuce into bite-size
chunks. Arrange apple slices, grape clusters, and melon wedges on lettuce. Sprinkle pomegranate
seeds over top. Chill. When ready to serve, drizzle citrus dressing over all.
Citrus Dressing
½ cup plain yogurt

¼ cup unsweetened orange juice concentrate, thawed
Combine yogurt and orange juice concentrate. Whip until smooth. Makes about 1 cup.
Nutritional Analysis: Calories 186, Fat 2g, Calories from Fat 8%, Cholesterol 2mg, Fiber 4g,
Sodium 55mg.
Page 97
Herbed Pomegranate Salsa
Serves 4. Each serving equals one 5 A Day serving
Source: Unknown
Ingredients
2 Tbsps fresh mint, chopped

2 Tbsps fresh cilantro, chopped
2 Tbsps Italian flat-leaf parsley, chopped
½ cup small red onion, chopped
1 pomegranate, skin and light-colored membrane removed
6 Tbsps fresh lime juice
2 tsps grated lime zest
1 jalapeno pepper, chopped
1 serrano pepper, chopped
1½ cup large tomato, diced
1 Tbsp olive oil
½ tsp salt
1/8 tsp ground white pepper
In a medium bowl, toss together mint, cilantro, Italian flat-leaf parsley, red onion, pomegranate,
lime juice, lime zest, jalapeno pepper, serrano pepper, tomato, and olive oil. Season with salt and
white pepper. Cover, and chill in the refrigerator at least 2 hours before serving.
Nutritional Analysis: Calories 77, Protein 1g, Carbohydrates 14g, Fat 2g, Calories from Fat
230%, Cholesterol 0mg, Fiber 1g, Sodium 305mg.
Page 98
Pomegranate and Banana Salad
Serves 4. Each serving equals two 5 A Day servings
Source: Pomegranate Council
Ingredients
2 pomegranates, chilled
4 bananas
1 Tbs palm sugar or brown sugar
2 limes (or ¼ cup freshly squeezed lime juice)
Mix together the juice of the lime and the Tbsp of sugar. Adjust sweet and sour to taste. Score
and seed both pomegranates, freeing the seeds. Mound the pomegranate seeds in the center of the
salad plates and slice the bananas around the perimeter of the seeds. Drizzle with the prepared
lime dressing and serve.
Nutritional Analysis: Calories 83, Protein 1g, Fat 0g, Calories from Fat 0%, Cholesterol 0mg,
Fiber 2g, Carbohydrates 21g, Sodium 7mg.
Page 99
Jicama, Green Bean, and Pomegranate Salad
Serves 4. Each serving equals two 5 A Day servings
Ingredients
1 fresh pomegranate
½ cup pomegranate juice
1 ½ lbs pieces of jicama
2 lbs thin French green beans
¼ cup walnuts
1 Tbsp fresh chopped parsley
1 Tbsp extra-virgin olive oil
1 Tbsp fresh lemon juice
Peel and cut jicama into ¼-inch thick slices. Stack 2 or 3 slices on a cutting board and cut into ¼-
inch sticks. Place in a bowl and toss with pomegranate juice. Chill, covered for 30 minutes,
tossing occasionally.
Have ready a bowl of ice and cold water, trim green beans. In a saucepan of boiling salted water,
blanch beans for 3 minutes, or until crisp-tender. Transfer beans with a slotted spoon into ice
water to stop cooking. Drain in colander.
To prepare the pomegranate, follow the 6-step process to get the fresh seeds. Chop the walnuts
coarsely. Take out the jicama mixture, and add green beans, pomegranate seeds, and walnuts
with salt and pepper to taste. Toss and serve.
Nutritional Analysis: Calories 261, Fat 9g, Calories from Fat 28%, Carbohydrates 44g, Fiber
17g, Cholesterol 0mg, Sodium 23mg.
Page 100
Pomegranate Syrup (Grenadine)
Makes about eight 1/4 cup servings.
Source: "Uncommon Fruits & Vegetables" by Elizabeth Schneider
Ingredients
2 large pomegranates, seeded (about 2 cups seeds)

1½ cups sugar
Combine seeds and sugar in a non-aluminum saucepan; stir to mix, crushing well, until you have
a wet mass. Cover and let stand 12 to 24 hours. Bring to a boil over moderate heat, stirring
constantly. Lower heat, and simmer 2 minutes. Strain out seeds, pressing down to extract juice.
Pour into a hot sterilized jar. Cover with a piece of cloth or a clean towel until cooled. Cap
tightly and refrigerate.
Carbohydrate 44g, Fiber 0g, Sodium 1mg.
Page 101
Grilled Eggplant with Pomegranate Sauce
Ingredients
1 large eggplant
2 Tbsp olive oil
3 cloves garlic
½ cup pomegranate syrup
1 tsp salt
Garnish
Minced parsley
½cup pomegranate seeds
Cut eggplant into ¼-inch slices, and place them on paper towels. Sprinkle slices with salt, and
weight them down with heavy plates or a board for 30 minutes. Then pat them dry with paper
towels.
Lightly brush eggplant slices with olive oil, and place them on grill. Grill them for 3 minutes on
each side, or until they are lightly browned on both sides. Remove from grill. Arrange the
eggplant by overlapping the slices on a serving dish.
In a mortar, crush garlic cloves with 2 tsps salt to a paste. In a non-metallic bowl, combine the
garlic paste and pomegranate syrup. Spread a little of the mixture on each eggplant slice.
Sprinkle the slices with minced parley and pomegranate seeds for garnish and chill covered.
Page 102
Spicy Pomegranate Baked Pears
Ingredients
4 firm baking pears

1 cup pomegranate syrup
2 Tbsp lemon juice
1 cinnamon stick, 2 inches in length
4 whole cloves
Pre-heat oven to 350 degrees F. Peel pears, halve lengthwise, and core. Arrange pears cut side
down in a ceramic baking dish. In a non-metallic bowl, combine pomegranate syrup, lemon
juice, cinnamon, and cloves. Pour the mixture over the pears, and place in pre-heated oven. Bake
for 45 minutes, basting frequently or until pears are tender.
Page 103
Acai
What is Acai?
Pronounced ah-saw-ee, this purplish fruit has a long history of use in South America. However,
due to recent insight into its multiple health benefits it is now gaining worldwide popularity. The
Acai has gain rapid stardom for being featured on a number of television shows including Oprah,
NBC’s Today Show and more.
The actual acai fruit is relatively small in size measuring approximately 1.5 centimeters. It is
similar in size to the blueberry. The fruit offers a pleasing purplish hue and is described to offer a
taste of that blends chocolate and berries. Due to its unique taste and versatility it can be used in
a number of recipes including seafood, bread, drink mixes, ice cream and more.
This section of the super fruit handbook will introduce you to the benefits of the acai fruit
including its ability to:
• Provide the body with ORAC units

• Helps Maintain a Healthy Cardiovascular System*
• Helps Maintain Healthy Weight Levels*
• Is a source of fiber and iron
History of the Acai
The Acai got its name from the local Brazilians living near and along the Amazon River. The
locals call both the fruit and tree itself “acai”. The tree that grows the acia is an acia palm tree
and can grow to over 100 feet in height. Harvesting of this purplish fruit takes place in the drier
months of the region. These are months are July and December.
Although the fruit has been around for generations to the tribes and local of the Amazon, it made
its first appearance in written history in the eighteen century in the manuscripts of early
Portuguese explorers. One of the reasons this fruit may have never really was available outside
Page 104
of the South America regions was due to the rouged terrain and transportation issues into and out
of the remote region.
The juice of the Acai has caught the attention of many around the world the juice and pulp is
only about 20 percent of the fruit. The remaining 80 percent of the fruit is the Acai seed. The
seeds are used in several creative and innovative ways including a source as:
• A natural and organic food source for livestock

• An organic source to be added to the soil to grow organic plants
Acai Nutrient Information
The following information was adapted from research result from AIMBR Life Science. This
research institution has studied the Acai and it nutrients. Here is brief overview of the findings of
the nutrients found in the Acai:
B-vitamins Folate Potassium
Beta-carotene Iodine Selenium
Boron Iron Vitamin C
Calcium Magnesium Vitamin D
Chromium Manganese Vitamin E
Copper Molybdenum Zinc
Page 105
Acai and Healthy Weight Management
Does the Acai berry help with healthy weight managements. If you want the news shows and
read the countless websites selling Acai products you would known there must be something
behind all of the statements.
So the main benefit of the Acai berry is health weight management? According to research,
instead of being a natural appetite suppressant the Acai berry helps the body to boost
consumption of calories. This means it will help you to burn more calories during normal
physical activity. So basically the Acai helps promote healthy weight loss naturally.
In addition to consuming this purplish fruit you should also follow a sensible diet and exercise
plan.
Three Ways to Incorporate Acai into Your Daily Route
1. Acai Juice – Acai berry juice is now available at a number of grocery stores and on the
internet.
2. Acai capsules- Acai capsules are a great way to get to the anti-oxidant benefits of this
superfruit. They are convenient, easy-to-travel and they don’t need refrigeration.
3. Acai Powder – Sprinkle some Acai in your morning smoothie or add to your recipes to
help get a treat or full meal packed with natural antioxidants
Page 106
About Traverse Bay Farms - Traverse Bay Farms
offers a complete line of tart cherry products
including dried tart cherries, cherry juice
concentrate and tart cherry super fruit supplements.
The company recently received a patent from the United States Trademark
and Patent office on the Cherry Prime formula. This is the world’s first
formula to combine tart cherry, glucosamine and chondroitin into a single
dietary supplement.
In addition to offering a complete line of cherry products, Traverse Bay Farms also offers a
complete line of award winning gourmet and fruit salsa. In fact, Traverse Bay Farms was voted
America’s #1 Salsa in 2007 and 2008 at America’s Best National Food Competition.
America’s Best™ Professional Food Competition is the largest professional food show and was
held in Anaheim, California, August 15-17 2008. The America’s Best™ Professional Food
Competition is the most prestigious and most recognized gourmet product competition in the
industry.
Page 107
Here is an overview of the 2008 awards won by Traverse Bay Farms at Americas Best™
Professional Food Competition:
Salsa General - All Category:
• 1st PLACE: Traverse Bay Farms - Peach Salsa
Salsa - Fruit Category:
• 3rd PLACE: Traverse Bay Farms - Peach Salsa
In addition to winning in 2008, Traverse Bay Farms was also voted America #1 salsa in 2007.
Here is an overview of the 2007 awards.
Salsa - Fruit Category:
• 1st PLACE: Traverse Bay Farms - Pineapple Salsa
• 3rd PLACE: Traverse Bay Farms - Raspberry Salsa
Salsa - Bean Category:
• 1st PLACE: Traverse Bay Farms - Bean Salsa
Salsa General - All Category:
• 2nd PLACE: Traverse Bay Farms - Corn Salsa
Page 108
The Food Network

Celebrity Chef
Here’s What Chef Michelle Bommarito from the Food Network said about
our award winning salsas!
"I was so excited to discover your salsa!

It’s not only great tasting but full of
quality, all-natural ingredients."
Chef Michelle Bommarito, a frequent guest on the

Food Network
Gourmet line of salsas, sauces, preserves and more!
Page 109
Visit Traverse Bay Farms:

You can learn more about super fruit products from our website at www.TraverseBayFarms.com
or call us toll-free at 1-877-746-7477. If you are an international customer our direct dial is 1-
231-533-8788
References:
• Eck, Paul. THE AMERICAN CRANBERRY. Rutgers University Press, New Jersey, 1990.
• CMI
• Jasperson, William. CRANBERRIES. Houghton Mifflin, Boston, 1991.
• Wikipedia
• The various cranberry associations including those from the following states: Wisconsin, Massachusetts and Oregon
• Various public sources for blueberry information and blueberry association
• Various public sources for cherry information and cherry association
• Various public sources for acai information and cherry association
• Various public sources for pomegranate information and the pomegranate association
• Department of Food Science and Human Nutrition
• Acai Foundation
• USDA
• NIH
Page 110

Super Fruit Handbook - Learn The Health Secrets of Mother Nature

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Super Fruit Handbook - Learn The Health Secrets of Mother Nature

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Traverse Bay Farms

Natural Health Benefits of the Tart Cherry................................................................................................... 9

Nutritional Information on Select Tart Cherry Products............................................................................. 10

Select Nutrients in Tart Cherries Compared to Other Fruits....................................................................... 11

What are Anthocyanins? ............................................................................................................................. 12

Tart Cherries and Antioxidant Compounds ................................................................................................ 13

Melatonin Identified in Cherries ................................................................................................................. 13

Tart Cherry Products and Melatonin:.......................................................................................................... 14

Soothe Sore Muscles Due to Physical Exercise with Tart Cherries*.......................................................... 14

Cherries and a Healthy Cardiovascular System* ........................................................................................ 15

Tart Cherry Supplements and Tart Cherry Products................................................................................... 17

Delicious Cherry Recipes ........................................................................................................................... 19

Sensational Stuffed Mushrooms ......................................................................................................20

Cherry Delicious Couscous Salad ...................................................................................................22

Cherry Chewbilees .........................................................................................................................23

Cherry Tiramisu .............................................................................................................................24

Cherry Almond Clusters..................................................................................................................26

National Cherry Month Recipes ................................................................................................................. 27

Traditional Cherry Pie................................................................................................................................ 27

Cherry-Chocolate Heart .................................................................................................................29

Sweetheart Puff ..............................................................................................................................30

Chocolate Angel Cake.....................................................................................................................32

Maraschino Cherry Recipes ........................................................................................................................ 33

Cherry Flyers .................................................................................................................................33

Maraschino Thumbprint Cookies.....................................................................................................34

Frozen Fruit Salad..........................................................................................................................35

Banana Split French Toast..............................................................................................................36

Cherry-rific Shake ..........................................................................................................................37

Caramel-Cherry Sticky Buns ...........................................................................................................38

Cherry S'more Brownies .................................................................................................................39

Low-Fat Cherry Recipes ............................................................................................................................. 40

Cherry Oatmeal Muffins .................................................................................................................40

Cherry Rice Pilaf ............................................................................................................................41

Cherry Dream ................................................................................................................................42

Cherry Good Cobbler .....................................................................................................................43

Maple Cherry Sauce .......................................................................................................................44

Dried Cherry Relish........................................................................................................................45

Low-Fat Cherry Smoothie ...............................................................................................................46

Cherry S'mores ...............................................................................................................................48

Pretty in Pink Pie............................................................................................................................51

Maraschino Cherry Shake...............................................................................................................52

Maraschino Lemonade Pops ...........................................................................................................54

Cherry Mallow Cake.......................................................................................................................55

Dried Cherry Recipes.................................................................................................................................. 56

Spiced Cherry Salad .......................................................................................................................56

Carrots with Character ...................................................................................................................57

Oatmeal Cherry Cookies .................................................................................................................58

Acorn Squash Bake .........................................................................................................................59

Firecracker Salsa ...........................................................................................................................61

Cherry Orange Poppy Seed Muffins ................................................................................................62

Holiday Recipes .......................................................................................................................................... 63

Cherry Spiced Cider .......................................................................................................................63

Dried Cherry Relish for Turkey .......................................................................................................64

Cherry Cinnamon Rolls...................................................................................................................65

Double Cherry Pie..........................................................................................................................67

Ribbon of Cherry Cheesecake..........................................................................................................69

Danish Butter Cookies ....................................................................................................................70

Cherry Cheese Brownies .................................................................................................................71

Introduction: The Cranberry! ...................................................................................................................... 73

The History of the Cranberry ...................................................................................................................... 74

How the Cranberry Earned its Name .......................................................................................................... 74

The Settlers Learn About the Cranberry ..................................................................................................... 74

Nutritional Value for the Cranberry............................................................................................................ 77