Monthly Archives: July 2015

Tart Cherries: Healthy, Local and Delicious

“Healthy food doesn’t taste good.” Is that what you think? As a registered dietitian at Ministry Door County Medical Center, I’d like to help change your mind. And Door County tart cherries might help!

Tart cherries are the smallest members of the stone fruit family. This “family” includes plums, apricots, nectarines, and peaches. Here in Door County, we grow two of the most popular varieties of tart cherries: Montmorency and Balaton. Cherries are a good source of vitamin A. They also contain anthocyanins, a compound found to block two enzymes which play a role in inflammation. Since inflammation has been linked to many chronic diseases, consuming cherries may play a role in prevention and treatment.

What we know for sure is that cherries are DELICIOUS. You can use them in all parts of a meal from appetizer to beverage, salad to bread, main dish to dessert. Dried, frozen or fresh, add cherries to your favorite recipes for an added boost of flavor and possible health benefits. The Wisconsin Cherry Growers website has many recipes using cherries in a variety of ways. This recipe combines two Door County favorites: Salmon and Tart Cherries. The salsa would also be great over poultry or pork.

salmon

Caramelized Salmon with Cherry Salsa   

Makes 4 servings

1-1/2 pounds fresh for frozen salmon fillet with skin

3 Tbsp. Brown Sugar

1 Tbsp. grated orange peel

½ tsp. coarsely ground pepper

1 ripe mango or papaya (seeded, peeled, and chopped)

1 cup frozen tart cherries, thawed, drained and halved

2 Tbsp. chopped fresh mint, basil, or cilantro

2 tsp. balsamic vinegar

¼ tsp. crushed red pepper

Instructions:

Thaw fish, if frozen. Stir together brown sugar, orange peel and pepper. Place fish, skin side down, in a shallow pan. Rub sugar mixture over fish. Cover and refrigerate 2-8 hours.

Remove fish from pan, draining off any juices. Place salmon, skin-side down, on gas grill over medium heat or on charcoal grill 4-6 inches from medium-hot coals. Grill for 20-25 minutes or until fish flakes easily. Do not turn fish.

Meanwhile, toss together mango or papaya, cherries, herb, vinegar and red pepper. Spoon fruit salsa over warm fish. Serve immediately.

Nutrition Information per serving: Calories 373, Carbohydrate 16 grams, Protein 34 grams, Fat 19 grams, Fiber 1 gram, Sodium 100 mg

-Judi Sowl, RD

Roasted Mexican Corn Salad

It’s high season for fresh corn, and Ministry’s cafeteria has been using a lot of it lately in this most-requested side dish from Chef Eric VanAlstine.

Says Chef Eric, “This is our version of a traditional Mexican method for serving corn.  Typically, you would see these ingredients applied to a freshly grilled ear of corn immediately after it is removed from the flame.  Our recipe can be made in summer with fresh corn, or year-round by substituting frozen, whole kernel corn. I make it at home and here in Ministry’s kitchen. It’s a great picnic dish, and complements just about any meal.”

corn salad

Roasted Mexican Corn Salad

·         2 pounds of frozen, whole kernel corn, or fresh corn off the cob

·         ½ cup mayonnaise

·         1 cup grated Cotija or Parmesan cheese

·         1-2 Tablespoons chili powder

·         Juice of one lime

Heat oven to 375 degrees.  Spread corn evenly on a baking pan.  Toss corn once or twice while baking to help with even browning, roasting corn to desired doneness.  Remove from oven and let rest in pan until just warm.  (This will help loosen any brown “bits” stuck to the pan)

Move warm corn to a mixing bowl.  Add all ingredients and mix well.  Add mayo, and chili powder to taste.  Top wish chopped fresh cilantro, if desired.

Reheat if needed to serve warm, but it is also good at room temperature.