“We are calling on all Americans to celebrate Presidents’ Day (February 21) and Washington’s Birthday (February 22) by eating a piece of cherry pie – a lower-fat version, of course.  It’s a great way to get a strong dose of cancer-fighting phytochemicals, vitamins and minerals during the cold winter season,” said Jeff Prince, Vice-President of Education at the American Institute for Cancer Research (AICR).

   According to the oft-told anecdote, young George Washington had something of an axe to grind about cherries.  Today’s historians insist he never in fact chopped down his father’s cherry tree.  They maintain that an early biographer concocted the tale to fill a large gap in the record of Washington’s childhood. 

   Nevertheless, the legend of George Washington and the cherry tree pervades American culture.  A cluster of cherries has become a popular symbol for Washington’s birthday, and the fruit is often used in holiday decorations and foods.  

   Even places that bear his name share close associations with the fruit.  Each spring, Washington, DC’s Cherry Blossom Festival attracts millions to wander under trees covered in sweet-smelling pink and white flowers.  3,000 miles away, Washington State harvests over 40% of all sweet cherries consumed each year, making it the world’s leading producer.

Research Reveals Health Benefits

   According to AICR experts, cherries contain several natural substances that seem to fight cancer both individually and in concert.  One such compound, perillyl alcohol, binds to protein molecules to inhibit the growth signals that stimulate tumor development.  

   In laboratory studies, this phytochemical has caused pancreatic tumors to regress.  It has also shown the potential to help prevent cancers of the breast, lung, liver and skin. 
Also found in cherries are anthocyanins, a class of compounds which act as potent antioxidants.  These substances isolate certain destructive by-products of metabolism and usher them safely from the body.

   Scientists are studying how these laboratory findings translate to day-to-day efforts at cancer prevention.  For the time being, experts suggest that cherries, also a significant source of fiber and potassium, should be welcome in a healthy, balanced diet.  
“Cherries are not alone in their anti-cancer potential,” said Melanie Polk, M.M. Sc., R.D., Director of Nutrition Education at the Institute.  “All fruits, vegetables, whole grains and beans contain powerful natural substances that show the ability to fight cancer and other chronic diseases.  That’s why AICR recommends a predominantly plant-based diet rich in a variety of these foods.”  

   Results compiled in the landmark AICR report, Food, Nutrition, and the Prevention of Cancer: A Global Perspective, provide strong evidence for the protective power of fruits, vegetables, whole grains and beans.  This document, published in 1997, analyzed over 4,500 studies into the link between diet and cancer.  It represents the first truly international effort to find consensus in this rapidly growing field of study.

   “We know that fruits and vegetables are particularly important to cancer prevention,” said Polk.  “We also know that most Americans aren’t getting enough.”

   AICR recommends five or more servings of fruits and vegetables each day for optimum health benefits.  According to national surveys, however, the average American gets two to three.  A focus of AICR’s educational efforts is to move fruits, vegetables, whole grains and beans to the center of the American plate.  

Cherries Offer Variety, Convenience, Nutrition

   “Cherries are a good example,” said Polk, “because most Americans think of them as pie filling, period.  But sweet cherries make a quick and convenient afternoon snack, or they can be pitted and thrown into waffles, pancakes or muffins.  Dried cherries can be tossed into salads, sprinkled over yogurt, cereal, or lowfat ice cream, or even added to breads.”

   Sweet cherries are available fresh from May through August in most regions, and are eaten out-of-hand.  By far the most popular variety of sweet cherry is the Bing cherry, which features a deep red-mahogany skin color, crisp flavor and small stone.  Other sweet cherry varieties include the golden-pink colored Rainier and the smaller, heart-shaped Lambert.  The Royal Ann variety is often made into maraschino cherries.  The fruit is sweetened, dyed scarlet, flavored with almond oil and vanilla extract, and packed in syrup. 

   Tart cherries (also known as sour or pie cherries) are seldom sold fresh.  They are smaller, softer and generally too sour to eat raw.  Instead, they are canned or frozen for use in pie fillings or sauces.  Of these, the best known varieties are the Early Richmond, the Montmorency, and the Morello.   

A Healthy Spin on Traditional Dessert

   Despite its disease-fighting potential, traditional cherry pie can clock in at almost 600 calories and more than 15 grams of fat per serving.  Crusts made with butter are high in saturated fat, while crusts made with shortening deliver a hefty dose of trans-fatty acids.  

   If you’re looking to serve cherry pie but want to avoid these pitfalls, try a phyllo dough crust.  Layer 8-10 sheets of phyllo dough in a pie plate, misting each sheet with cooking spray.  Bake at 375 degrees for five to seven minutes, or until golden brown.  Add a canned cherry pie filling (or one you’ve cooked yourself) and chill. Here’s another simple and untraditionally health- conscious variation on the cherry-pie theme.  

Cherry Crisp 

 1 16 oz. can tart cherries
4 tsp sugar
1 ½ tsp cornstarch
¼ tsp vanilla
¼ tsp almond extract
½ cup rolled oats
2 tbsp chopped pecans
1 tbsp margarine, melted
 
Preheat oven to 375 degrees.  Drain cherries, reserving ¾ cup of juice.  In a saucepan, gradually combine juice, cornstarch and sugar.  Cook over medium heat, stirring constantly.  Remove from heat when thickened.  Add cherries, vanilla, and almond extract.  Spread mixture in 8-inch pan. To prepare topping, mix oats and pecans in small bowl.  Add margarine, mix.  When mixture is crumbly, sprinkle over cherries.  Bake for 20 minutes or until topping is browned.  Serve warm or chilled. Makes 6 servings.  Each serving contains 124 calories and 4 grams of fat.

   Of course, cherries aren’t just for dessert.  The recipes below move the fruit’s fresh taste and disease-fighting benefits to the center of the dinner plate.  

Marilyn’s Cherry Rice

Cherry juice lends this rice dish a striking purplish color that dresses up a meal nicely.
 
 1 cup canned dark sweet cherries  
 1 cup drained cherry liquid 
 1 cup fat-free chicken broth
 dash of nutmeg and cloves
 dash of salt, optional
 1 cup rice
 
Place cherry juice and chicken broth in saucepan with rice, nutmeg and cloves.  Bring to boil.  Cover, reduce heat to simmer, and cook until rice is tender and all liquid is absorbed.  Stir in cherries, add salt if desired.  Serve. Makes 6 servings.  Each serving contains 143 calories and less than 1 gram of fat.

Cherry Salsa 

A spicy-sweet condiment for chicken, turkey or pork; also try it as a side dish, or with chips.
 
 1 cup dark sweet cherries (frozen or fresh and pitted)
 2 tbsp basil, chopped
 3 tbsp green pepper, minced
 1 tsp lemon juice
 ¼ tsp Worcesterchire sauce
 1/8 tsp Tabasco sauce
 salt, to taste (optional)
 
Pit and chop cherries, combine all ingredients.  Refrigerate at least 1 hour. Makes 8 servings.   Each serving contains 23 calories and less than 1 gram of fat.

   The American Institute for Cancer Research is the only major cancer charity focusing exclusively on the link between diet and cancer.  The Institute provides a wide range of consumer education programs that have helped millions of Americans learn to make changes for lower cancer risk.  AICR also supports innovative research in cancer prevention and treatment at universities, hospitals and research centers across the U.S.  The Institute has provided over $50 million in funding for research in diet, nutrition and cancer.  The Institute’s web address is http://www.aicr.org
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Information provided by The American Institute For Cancer Research.
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