July 17, 2013 on 4:37 pm | In Community, Nutrition Tips | 1 Comment
This blog brought to you by TriSports Champion Ed Shortsleeve. Check out his blog at http://itrihardinvegas.tumblr.com/ and follow him on Twitter – vegaschef.
It’s a typical weekend for the typical weekend warrior. Up before the family awakens and a cup of coffee as the sun rises with a small portion of carbohydrate. A quick review of your training schedule reveals a long bike ride followed by a short run. Another “brick” workout that gets you one step closer to your “A” race. The training goes well and you arrive back home just as the family comes creeping down the stairs with sleepy eyes and bad breath. “Good Morning” you say. And a groggy “Good Morning” is mumbled from the family.
Later in the day and possibly even for the next few days, things are happening in your body from that brick workout. Some is good and some is bad, and for many of us some of it is painful. Inflammation, that big word that we hear so much about, affects many athletes in all different sports. It is a frustrating, yet manageable side effect from training. There are medicines that can help fight the free radicals that develop from exercise, but some of us prefer to use nature’s remedies.
Classification and Storage
Bing Cherries are a favorite fruit of many children and adults alike. They are actually classified as a drupe or stone fruit, which is the family of cherries, plums, apricots, nectarines and peaches. While you may find some of these fruits available all year long, the peak season is summer time. This is when they are at their best in flavor and ripeness. Bing cherries are considered a sweet cherry, best for eating out of hand or using raw in various recipes. When shopping for cherries, search for ones that look large, are deeply colored and firm. Cherries should be stored in the refrigerator in a plastic bag until you are ready to consume. After washing, allow the cherries to sit out until they reach room temperature for maximum flavor. If you somehow can’t finish them all, you can simply place on a sheet pan and freeze (try not to let then touch so they don’t freeze together). Then remove from the pan and place in a seal tight bag to use all year long.
Many of the “red” fruits like pomegranate and Bing cherries contain flavonoids, a pigment that gives them their distinct deep, red color. Flavonoids are a plant based compound with antioxidant properties. In recent years, flavonoids have drawn interest from scientists and athletes alike for their potential benefits on our health such as anti- allergic and anti-inflammatory effects. Antioxidants are compounds that protect cells against the damaging effects of free radicals that result from stress in the body. A poor balance of antioxidants to free radicals can result in adverse side effects such as inflammation, atherosclerosis and even some types of cancer. The flavonoids found in Bing cherries may help protect against these diseases along with other vital vitamins and enzymes. (Buhler, 2000)
Bing Cherries are best known as a great, healthy snack for everyone in the family. There are many other options for including Bing cherries in your diet as well. I have used the cherries as a topping for oatmeal along with almonds, Manuka honey and cinnamon for a filling breakfast to keep hunger at bay until lunchtime. If you haven’t heard of Manuka honey, I suggest you read more about it at manukahoney.com. Besides Bing cherries, Manuka honey has become a staple in my diet due to its amazing digestive and topical healing effects. For a healthy snack, try some yogurt topped with granola and Bing cherries. And for lunch, add Bing cherries to your salad for a crisp, sweetness that can round out an otherwise boring green salad. At dinner, try the following recipe for a simple summer time dish to impress even the pickiest eaters.
Pacific Northwest Salmon with Bing Cherry Compote
2 each, 4-5 oz. salmon filet
1 oz olive oil
2 sprigs fresh thyme, leaves picked
To taste, salt and pepper
2 cups pitted and halved Fresh Bing cherries(reserve a few cherries with stems for garnish)
Zest from one orange
½ cup orange juice(squeeze juice from orange that is zested)
¼ cup honey (or sugar-in-the-raw)
1 tablespoon cornstarch mixed with one tablespoon water
Pre-heat oven to 350f.
Combine all ingredients for compote in small sauce pan and bring to a simmer. Simmer for 20 minutes or until compote has thickened. Keep warm or allow to cool to room temperature. Store extra compote covered in refrigerator for up to two weeks. Use as a topping for pancakes/waffles or serve with grilled chicken.
Coat salmon filets with olive oil, salt/pepper and thyme leaves. Place on baking pan and bake for 7-10 minutes depending on desired internal cooking temperature (suggested medium or medium well which would be around 120-135f internal cooking temperature). Place hot salmon filets on plate, coat with Bing cherry compote and place 2-3 cherries with stem next to salmon for garnish. Add cilantro, parsley or watercress for added color. Enjoy!
What’s for Dinner. (2007, July 11). Retrieved from Komonews.com: http://www.komonews.com/nwa/whatsfordinner/8443172.html
Alden, L. (2005). The Cooks Thesaurus. Retrieved from Stone Fruit: http://www.foodsubs.com/Fruitsto.html
Buhler, D.D. (2000, November). Antioxidant Activities of Flavonoids. Retrieved from oregonstate.edu: http://lpi.oregonstate.edu/f-w00/flavonoid.html
Interactive.com. (2012). Bing Cherries. Retrieved from Produce Oasis: http://www.produceoasis.com/Items_folder/Fruits/Bing.html