The warm months of summer are not complete without a bowl of cherries to sweeten (or sour) things up. Cherries are related to plums, peaches and nectarines. Cherries have a limited growing season so lovers must take advantage!  There are two main types of cherries, sweet and sour: montgomery are the best known sour cherries while the sweet varieties are bing, lambert and rainer

Cherries can be kept in the refrigerator or freezer. Cherries in the refrigerator should last up to a week. You can also freeze cherries by spreading them out in a single layer on a cookie sheet and then placing them in the freezer overnight.

When preparing cherries to eat, they can be eaten raw, alone or accompanied by other fruits. Simply wash the fruit and serve with the stems. Poaching is the most common form of cooking cherries.

Here are a few tips to make cherries part of your day

• Add cherries to a fruit salad
• Poached cherries make an excellent topping for low fat ice cream or low fat frozen yogurt
• Dried cherries add sweetness to oatmeal or trail mix

Scales have become as common in bathrooms as sinks. Many people weigh themselves each morning before they even brush their teeth. The media has popularized studies that have shown the benefits of weighing oneself daily in order to promote weight maintenance. For some people it can be obsessive and intrusive to have to start each day with a weigh in.

Depending on a piece of machinery that does not take salty meals or hot humid days that can result in dehydration into consideration could cause problems if you are someone who takes a specific number very seriously. Our bodies naturally fluctuate in weight throughout the day—we eat, drink, exercise and are exposed to different temperatures: however, we do not get “thinner or fatter” within a 24 hour period.

Some people can benefit from weighing themselves daily—they are the type of people that can handle minor fluctuations from day to day and are able to use the number in a productive rather than destructive way.

It may be that the less often you weigh yourself the more reliable the number is. Think about your yearly doctor’s appointment; if you only took your weight then you would have a good idea of its general trend. Do we really need anything more than this?

Throwing your scale in the garbage can be a liberating experience—if you find yourself getting on one with any degree of frequency or obsession think about whether it might be better off out of your home.

Think of avocados and the first word that probably comes to mind is guacamole. But an avocado is a fruit with much more to offer. Avocados are a good source of vitamin K, dietary fiber, thiamin, riboflavin, vitamin A vitamin C, folate and copper. Avocados are also a good source of potassium: they actually are higher in potassium than a medium banana!

Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories – about 20 times the average for other fruits. A typical avocado contains 30 grams of fat, but 20 of these fat grams are health-promoting monounsaturated fats, especially oleic acid. So don’t be afraid to dig in!

The rich, buttery taste of an avocado goes with everything from salsas to soups and salads to steak. Avocados discolor rapidly once cut, so add it to your dish at the last minute with a touch of lemon or lime juice to prevent discoloration.

Here are a few quick serving ideas:

• Use chopped avocados as a garnish for black bean soup.
• Add avocado to your favorite creamy tofu-based dressing recipe to give it an extra richness and beautiful green color.
• Mix chopped avocados, onions, tomatoes, cilantro, lime juice and seasonings for a rich-tasting twist on traditional guacamole.
• Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
• For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
• For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.

For a diet rich in whole grain and variety, try adding quinoa to your menu. Quinoa, pronounced keen-wah, is often referred to as the mother of all grains since it sustained the people of the Andes Mountains for more than 5,000 years. Quinoa is a complete protein supplying all eight of the essential amino acids and is a good source of fiber, folate, magnesium, iron, phosphorous and many phytochemicals. Quinoa can help with heart disease, diabetes and cancer prevention.

Quinoa is a corn based grain and therefore those with celiac disease who have to adhere to a gluten free diet can enjoy it. Quinoa has a mild, nutty flavor, a fluffy texture similar to couscous and it can be used in place of rice, pasta or other grains. Serve quinoa for breakfast in place of hot cereal, as a salad or a side dish. One cup provides five grams of fiber and contains over 200 calories.

Bon Appetit!

Quinoa Stir Fry

2 cups quinoa cooked in 4 cups water

2-3 stalks broccoli chopped

1 cup snow peas

3 spring onions, chopped

3 garlic cloves, chopped

1 Tablespoon grated ginger

2-3 Tablespoons sesame oil

20-24 steamed shrimp

Stir fry veggies in 2-3 Tablespoons sesame oil til tender. Add 1 Tablespoon maple syrup after veggies are done. Add 20-24 steamed shrimp and stir in, if desired. Add soy sauce to taste.

Beans are a nutritious and economical choice for anyone wishing to eat a healthier diet as well as looking to get a little extra protein. With so many varieties of beans and preparation methods available, you are sure to find a few recipes that work well for you and your family. Learn about shopping, storing, and preparing beans, and also try the featured recipe, which may just become a new favorite.

Shopping for beans

Choose beans that are uniformly sized and brightly colored. If you can see the beans before purchase, look for signs of insect damage, and don’t purchase them if many of the beans are cracked or broken. A small amount of dirt or debris sometimes is found in dried beans.

Storing beans

You can store most dry beans, if well sealed, in a cool area for nearly 1 year. You can store leftover beans in the refrigerator for 3-4 days. You can freeze cooked beans.

Preparing beans

Rinse beans under cold water. Dried beans usually are soaked in cold water prior to cooking, often for 8 hours or overnight, in 2-3 cups of water to every 1 cup of beans, stirring occasionally. Alternatively, you can place beans in a pot of water and bring to a boil for 2 minutes, and then remove from the heat and allow beans to soak for 2-3 hours. Soaking the beans softens and rehydrates them, drastically reducing cooking time and eliminating some of their gas producing sugars.

Crock-Pots and slow cookers are excellent alternatives for preparing beans. Canned beans can also shorten preparation and cooking times.

Enjoy!

Black Bean Pizza

Ingredients

1 (10 ounce) can refrigerated pizza crust

1 medium onion, chopped

1 garlic clove, minced

1 tablespoon vegetable oil

1/2 cup finely chopped zucchini

1 (15 ounce) can black beans, rinsed and drained

1 (14.5 ounce) can Italian diced tomatoes, undrained

1 1/2 cups shredded Mexican blend cheese, divided

Directions

Press dough into a greased 15-in. x 10-in. x 1-in. baking pan. Bake at 425 degrees F for 4-6 minutes or until crust just begins to brown.

Meanwhile, in a skillet, saute the onion and garlic in oil until tender. Add zucchini; cook and stir for 1 minute. Add the beans and tomatoes; bring to a boil. Boil, uncovered, for 2 minutes; drain. Sprinkle 2/3 cup of cheese over crust. Top with bean mixture and remaining cheese. Bake 8-10 minutes longer or until crust is browned and cheese is melted.